Iron and protein are a pair of nutrients often found together. For example, red meats are excellent sources of both dietary protein and iron. If you're looking to beef up your iron and protein intake, eating more beef may not be enough. There are a number of things to consider when designing a diet rich in both iron and protein.
Iron
Iron is an essential mineral that must be obtained from food or supplements. Iron's chief role in the body is to help your body's red blood cells cart oxygen to your working cells. According to the Office of Dietary Supplements, the daily recommendations for iron are 8 mg for men and 18 mg for women. Deficiency in iron may result in a condition known as anemia, which can cause fatigue and difficulty working.
Protein
Protein -- along with carbohydrates and fats -- is a macronutrient. Macronutrients are calorie-containing nutrients that your body needs in large amounts. However, protein's role in the body doesn't stop at providing your cells with necessary calories. Dietary protein is important for muscle tissue production and immunity. A protein-rich diet may also reduce the risk of chronic diseases such as obesity, cardiovascular disease and osteoporosis, Harvard School of Public Health reports. The Institute of Medicine recommends a minimum intake of 0.8 grams of daily protein per kilogram of body weight.
Iron Absorption
Although many plant foods -- such as kale, spinach and sweet potatoes -- contain dietary iron, they aren't as well absorbed as iron from meat, the Office of Dietary Supplements reports. Iron from meat such as chicken and beef is in a readily absorbable form of iron known as heme iron. The office further notes that the protein found in meat enhances the absorption of both heme and non-heme iron. If you're vegetarian or prefer to consume protein from non-meat sources such as beans and soybeans, consider pairing your iron-rich foods with a source of vitamin C, such as broccoli or apples.
Considerations
Foods both rich in iron and protein -- and ideal for a diet rich in iron and protein -- include chicken liver, turkey, ground beef, tuna, pork, lentils and black beans. Before adopting a diet rich in iron and protein talk to your doctor to ensure that it's safe for you.
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