(HealthDay News) -- Proteins are an essential part of your diet, but it's important to choose healthy, lean proteins to keep your body going strong.

The U.S. Department of Agriculture says benefits of healthy proteins include:

• They're rich in nutrients, including B vitamins, vitamin E, iron, zinc and magnesium.
• Proteins are the building blocks for blood, muscles, bones, skin, cartilage, hormones and enzymes, and they provide needed calories.
• B vitamins found in proteins help your body release energy, boost a healthier nervous system, create red blood cells and create new tissue.
• Iron in proteins helps the blood carry oxygen.