Protein benefits for brain and body, how much to eat daily

Protein is essential not only for muscle building and weight management but also for brain health, with adequate intake potentially slowing cognitive decline as we age. Dr. Sandra Darling from Cleveland Clinic suggests a daily protein intake of one gram per kilogram of body weight for adults under 65 and 1.2 grams for those over 65, emphasizing the importance of distributing this intake evenly across three meals. Whole foods like beans, lentils, and nuts are recommended over meat and cheese for their fiber and nutrients, while protein bars and powders should be consumed sparingly due to additives.