Protein

Strength, endurance, immunity. We're not talking about the new season of "Survivor" but the powerful nutrient protein (also known as the body's building blocks). Protein is powerful because of its ability to multi-task. It helps to repair muscles and tissues, boost your immune system, produce hormones and enzymes, and control hydration levels.

Even though protein is considered your body's building blocks, too much can actually harm you over time. If your diet includes too much protein, your liver and kidneys have to work overtime in order to break down the excess protein.

The longer these organs are overworked, the more damage is done. Some common sources of protein, such as beef, whole milk products and poultry with skin, are high in fat and saturated fat.

Lean proteins that are lower in fat and saturated fat include fish, poultry without skin, egg whites, tofu and skim or low-fat dairy products. Whole grains and legumes are also good sources of lean protein.