Quick quiz: what builds your muscles, regulates your hormones, and may even help you lose weight?

If you guessed “protein,” you’re right – but that’s just the tip of the health iceberg. Protein is an amazing macronutrient that helps your body thrive, so that your day is more productive. And it can help you feel full and satisfied so you eat the right way, every day.

Here are the top reasons protein is so important to your diet, and how to make sure you’re getting enough.

1. Protein Makes You Strong

You may have thought only bodybuilders need protein, but everyone requires this important macronutrient for a strong, healthy body. Protein builds new muscle, helps keep you from losing muscle when you’re on a diet, and makes bones dense so they’re resistant to breaks and sprains.

When you eat enough protein, your body is stronger from the cellular level up. That means you’re better able to power through your day and still have energy for your hobbies, your family, and the things you love best.

2. Protein Makes You Beautiful

Did you know your hair, skin and nails are made up of, and held together by, protein? These organs are comprised mainly of keratin, collagen and elastin, all of which require a correct diet to really shine.

While external beauty is subjective, good health is easy to see, and your skin and hair are top on this list. Because these areas reflect your inner health, they’re an excellent indicator of why protein is so important to your diet.

If your hair is weak or thinning, your nails break easily or your skin has lost its vibrant glow, try adding protein-rich foods to your diet, health experts say.

3. Protein Helps Regulate Your Hormones

According to data, your body needs 20 different amino acids in order to function well. Amino acids are required to build hormones, which regulate everything from your metabolism and immunity to your reproductive system.

Unfortunately, the body can only create 11 of these amino acids itself. The rest must come from the protein we eat.

Hormones are a sensitive balance, which is why protein is so important to your diet. In order to get your hormones to interact correctly and function well, make sure you get your daily protein.

4. Protein Keeps Your Appetite at Bay

Here’s one benefit we know you’ll love: protein can reduce appetite, according to current research.

Protein has been shown to make dieters feel full for longer. It also reduces the amount of times per day people think about food and eating.

If you’re watching your waistline, make sure you pack enough lean protein in your diet. You may just find those pounds falling off faster.

Are You Getting Enough? Here’s How to Find Out

Just how much protein is “enough”? This varies by individual, but here’s an easy formula:

1. Weigh yourself in the morning, with as little clothing on as possible.
2. If you weigh in pounds, convert to kilograms. To do this, divide your weight in pounds by 2.2.
3. Multiply this result by 0.8 if you’re sedentary, 1.4 if you work out up to five times per week, or 1.8 if you are a professional athlete.

The result is your minimum daily requirement for protein. Generally, men need a bit more protein than women. In addition, your protein needs may change with lifestyle, age and activity level. Make sure to ask your doctor if you suspect you’re protein deficient.

Now that you know why protein is so important to your diet, make sure you’re getting the amount you need. Try eating plenty of lean meats, poultry and fish, eggs, beans and dairy. With the right amount of protein, you’ll be surprised how amazing you feel.