What type of protein do people with iron deficiency need to supplement?

Beef and liver are foods rich in iron. However, vegetarians or those who have a mainly plant-based diet and limit meat consumption do not like these foods. Therefore, if the plants they eat do not have enough iron, their bodies can easily become iron deficient without knowing it, according to the health website Healthline (USA).

Beans are not only rich in protein and fiber, but also contain iron and many other beneficial nutrients.

A growing body of research has shown the health and weight loss benefits of a plant-based diet. In particular, antioxidants found in fruits and vegetables can help keep the immune system strong and reduce inflammation in the body.

In addition, the high fiber content in vegetables and fruits also increases the feeling of fullness, improves intestinal health and supports weight maintenance very well. However, a study published in the journal Progress in Cardiovascular Diseases shows that vegetarians or people who mainly eat plants need to plan their meals carefully.

This is because this type of diet can increase the risk of deficiencies in certain important nutrients, such as B vitamins, calcium, omega-3 fatty acids, protein, and iron. This can lead to health risks such as muscle loss, anemia, and depression.

According to the American Red Cross, the body needs iron to make red blood cells, which carry oxygen throughout the body. Although we can store some iron in our liver, we need to get it from food.

Beans are not only a source of quality protein but are also rich in iron, making them an excellent food for people who are iron deficient but want to supplement their protein intake.

Although beans are high in iron, it's better to also get iron from protein-rich red meats, such as beef.

The National Institutes of Health says adult women over 50 and adult men need at least 8 milligrams of iron a day. Women between 19 and 50 need 18 milligrams of iron a day. Pregnant women need up to 27 milligrams a day. A cup of lentils or white beans has 6.6 milligrams of iron, while kidney beans have 5.2 milligrams.

Meanwhile, the amount of protein in 1 cup of beans is about 20 grams, which is roughly equivalent to 1 scoop of protein supplement. This number can vary depending on the type of bean.

In addition, although beans are rich in iron, it is better to take advantage of iron from protein-rich red meats, such as beef. The iron in red meat is heme iron. The body will absorb this type of iron better than iron in plants, according to Healthline.

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