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Protein is the macronutrient needed for building muscle mass as well as facilitating many chemical reactions in the body. The three macronutrients essential for life are protein, fats, and carbohydrates. Proteins are composed of amino acids. While the human body can produce some amino acids, others must come from food. The nine amino acids we cannot produce naturally are known as the nine essential amino acids. They are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.  Depending on your health status, age, and activity level, protein needs can range from 0.8 grams/kg to 2 grams/kg for very active athletes. The average American needs to eat 1 to 1.2 grams of protein per kg of body weight daily.

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1. Black Beans

Black beans are a fiber and protein-rich source of carbohydrates. 100 grams of beans provides 21.6 grams of protein, with a usual serving of 1 cup resulting in 41.9 grams of protein. This makes them a great part of any healthy diet.  In general, legumes are packed with iron. Additionally, black beans are a good source of magnesium, thiamin, potassium, and folate. Folate and iron work together to support the production of red blood cells and improving blood flow, while folate plays an integral role in preventing neural tube defects during pregnancy. Folate also works with potassium to decrease the risk of heart-related issues.

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This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.