Proteins make up many different body tissues as well as the outer layers of our hair, nails and skin. Consuming protein is essential to our health because protein helps our bodies build muscle and promote muscle development, improves athletic performance, and keeps us feeling full after a meal. Here are the top five sources of protein found naturally in foods.

1. Eggs: Eggs are high in protein and are one of the cheapest foods that contain protein. Many people choose to eat only the eggs whites to watch their weight, but much of the protein is found on the yolks as well-eating one yolk per day is actually healthy for you.

2. Beans: A half a cup of beans contains the same amount of protein as 3 ounces of steak, and they have much more nutritional value. The fiber in beans will keep you regular and feeling full for hours.

3. Meat: Lean meats such as skinless chicken breast or roasted turkey breast are ideal. Try and stick with white meats as they provide more protein and less fat, and always remove the skin from chicken.

4. Fish or other types of seafood: Seafood is one of the best sources of protein and is usually extremely low in fat. Salmon is slightly higher in fat, but it is good fat such as Omega 3’s. This kind of fat is healthy for your heart and will not clog your arteries.

5. Milk, cheese, yogurt or other daily products. Dairy products including soy are high in protein and usually contain fortified nutrients and vitamins (such as Vitamin D), and calcium.

According to the Dietary Reference Guidelines, an adult woman needs about 46 grams of protein per day, and men need slightly more-about 56 grams per day. If you are having trouble consuming enough protein from diet alone, try a protein powder.