Soybeans and Salmon
Half a cup (86 grams) of cooked soybeans is made up of healthy unsaturated fats, 16 grams of protein, and several vitamins and minerals. Generally, soybeans contain high levels of vitamin K, phosphorus, and iron. Iron is used to store and transport oxygen in muscles and blood. Low levels of iron can affect the transport of oxygen in the body. Studies show that people who menstruate are more likely to experience iron deficiency [1] due to blood loss during their cycle.
Salmon is a good choice for people who want to build muscles. It also plays a significant role in managing total health. According to studies, 3-ounce (85-gram) of salmon contains 1.5 grams of omega-3 fatty acids, 17 grams of protein, and various vital B vitamins. Omega-3 fatty acids [2] help build muscular health and may even boost muscle gain during exercise programs.