A balanced diet that includes a variety of foods from all of the food groups helps a person meet his nutrient needs. Adequate intakes of protein helps to make and repair new cells and adequate intakes of iron helps to keep cells oxygenated. Many foods high in protein also act as a source of iron.
Beef
Iron deficiency anemia is the number one nutritional disorder in the world, according to the Office of Dietary Supplements. Beef contains high amounts of both iron and protein. A 3 oz. portion of cooked beef contains approximately 30g of protein and 3g of iron. Adult men over the age of 19 and adult women over the age of 50 need 8mg of iron a day and adult women between the ages of 19 and 50 need 18mg of iron a day.
Poultry
Poultry also contains both iron and protein. A 3 oz. portion of skinless light meat turkey contains about 26g of protein and 1.3mg of iron. Dark meat skinless turkey contains about 24g of protein and 1.9mg of iron in a 3 oz. portion. Meats, such and beef and poultry, contain iron in heme form. The heme form of iron is well absorbed, according to the Office of Dietary Supplements.
Fish
Fish also contains both protein and heme iron. A 3 oz. portion of tuna packed in water contains 26g of protein and 0.8 mg of iron. A 3 oz. portion of halibut contains 22g of protein and 0.9mg of iron.
Legumes
Legumes act as a source of incomplete protein and non-heme iron. An incomplete protein lacks one or more of the essential amino acids and non-heme iron is not as well absorbed as heme iron. However, eating a variety of plant foods throughout the day will provide all of the essential amino acids and eating vitamin C rich foods, such as tomatoes and potatoes, with non-heme iron foods increases absorption. A 1/2 cup serving of cooked lentils provides 9g of protein and 3.3mg of iron and a 1/2 cup serving of cooked kidney beans provides 8g of protein and 2.6mg of iron.
Soy Foods
Soy is the only plant-based food containing all of the essential amino acids, making it a complete source of protein similar to animal proteins. Soy foods also act as a source of non-heme iron. One cup of cooked soybeans contains 29g of protein and 8.8mg of iron and 1/2 cup of tofu contains 9g of protein and 3.4mg of iron.
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