Protein and iron are essential nutrients you need to get from your diet, as your body cannot make them. These nutrients are found in animal and plant sources. Some foods contain both iron and protein, such as red meat, eggs, lentils, beans and pulses.
Protein
Protein is required for maintaining a healthy immune system, tissue repair, growth and the formation of hormones and enzymes. It also provides a source of energy when there is a lack of carbohydrates in the diet. Most Americans meet the daily recommended intake of protein of 56g for men and 46g for women, states the U.S. Department of Agriculture.
Protein-Rich Foods
There are two types of protein: animal and vegetable. Animal protein is found in dairy products, eggs, beef, fish and chicken. However, you should limit the amount of animal-based foods in your diet the foods generally contains high amounts of saturated fat and cholesterol. This can increase your risk of developing heart disease and stroke. If you are vegetarian, you can get protein from vegetable sources such as soy, potatoes, broccoli, chickpeas, lentils, oatmeal and beans.
Iron
Your body needs iron make hemoglobin to transport oxygen to all parts of the body. The recommended daily allowance of iron for men is 8mg and 18mg for women, states the National Institutes of Health. However, iron deficiency anemia is the most common nutritional deficiency in the U.S. Symptoms of this condition include shortness of breath, fatigue, a weakened immunity and a loss of appetite.
Iron-Rich Foods
There are two types of iron: Heme and non-heme iron. The heme form is more easily absorbed by the body than the non-heme form. The heme form is found in animal sources, such as lean red meat, poultry, liver and eggs. For example, 3 1/2 oz. of chicken liver contains 12.8mg and six oysters contains 4.5mg of iron. The non-heme form is found in pulses, beans, green leafy vegetables and nuts. Eat fortified breakfast cereals which have been enriched with iron to boost your intake.
Considerations
Growing children, the elderly and pregnant women require a higher intake of protein. During pregnancy, the recommended daily allowance of protein is 75 to 100g. Protein is needed for the growth of the fetus and the development of the placenta. Pregnant and adolescent girls require a higher intake of iron. The recommended daily allowance of iron during pregnancy is 27mg.
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