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Vitamin C is involved in protein metabolism, immune health, collagen synthesis, iron absorption, heart health, and can interact with certain drugs to enhance their efficacy and reduce side effects

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Protein Intake Lean meats (chicken, turkey, lean beef) Fish (salmon, tuna, cod) Eggs and dairy (milk, yogurt, cottage cheese) Plant-based options (tofu, tempeh, legumes, quinoa) Protein powders (whey, casein, pea, rice) as supplements Target 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on activity and objectives

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