The video talks about the importance of protein as a dietary component. It explains that protein is used to build body tissues and enzymes, and it can also be used as an energy source. The speaker then dives into seven best protein-rich foods including eggs, chicken breast, fish, lean beef, pumpkin seeds, lentils, and dairy. For each food, the speaker explains its protein content and other nutrients it contains. For example, the speaker says that eggs are a good source of protein and also contain vitamins, minerals, healthy fats, and antioxidants. Chicken breast is mentioned as a good source of protein that is low in fat. Fish is معرفی (mǎo shì) as being high in omega-3 fatty acids and lean beef is a source of iron and vitamin B12. Plant-based protein sources like pumpkin seeds and lentils are also covered in the video. The video concludes by mentioning dairy as a source of protein and other nutrients.