其余的缺口都能靠搭配补上：脂肪极少、几乎没有维生素 C、甲硫氨酸偏少。配谷物、配富含维生素 C 的蔬菜、再加一点好油就行。
实操 · 配什么能补上缺口
脂肪极少（约 0.5 g / 100 g），几乎没有 omega-3，好的脂肪要从坚果、橄榄油、亚麻籽，或者（不忌荤的人）多脂鱼里拿。维生素 C 几乎没有，这反而是专门搭配的理由：配富含维生素 C 的食物，顺手解决铁的吸收。甲硫氨酸偏少，就和谷物（米饭、玉米、面食）互补；讲蛋白质的那一章说过，一天之内配上就行，不必同一餐。
几个实用的搭配：黑豆饭（黑豆加米饭）是蛋白质互补，也是南美的经典吃法；黑豆汤配番茄、甜椒，靠维生素 C 帮铁吸收；配牛油果或橄榄油，补不饱和脂肪，也帮多酚吸收。
U.S. Department of Agriculture, Agricultural Research Service. (2024). FoodData Central: Beans, black, mature seeds, cooked, boiled, without salt (FDC ID 173735). fdc.nal.usda.gov/food-details/173735/nutrients
National Institutes of Health, Office of Dietary Supplements. (2024). Iron — Fact Sheet for Health Professionals. Fact sheet (updated September 4, 2025; Wayback snapshot 21 September 2026): RDAs 8 mg/day for men and for women 51+, 18 mg women 19-50, 27 mg pregnancy; UL 45 mg/day from age 14; bioavailability about 14%-18% from mixed diets with meat, seafood and vitamin C and 5%-12% from vegetarian diets; serum ferritin below 30 mcg/L suggests iron deficiency and below 10 mcg/L IDA, but inflammation can raise ferritin; supplemental iron of 45 mg/day or more may cause nausea and constipation; people with hereditary hemochromatosis are at risk of iron overload (fact sheet). Heme vs nonheme: heme iron (lean meat and seafood are the richest sources) has higher bioavailability than nonheme iron, and other dietary components affect it less; calcium might reduce the bioavailability of both forms; heme iron is about 10%-15% of total iron intake in western populations. The sheet gives no separate heme and nonheme absorption percentages (fact sheet, Wayback 2026 snapshot). ods.od.nih.gov/factsheets/Iron-HealthProfessional
Cassidy, A., Mukamal, K. J., Liu, L., Franz, M., Eliassen, A. H., & Rimm, E. B. (2013). High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation, 127(2), 188-196. Observational; ~93,600 women over 18 years. 10.1161/CIRCULATIONAHA.112.122408
U.S. Food and Drug Administration. (2012). Bad Bug Book: Foodborne pathogenic microorganisms and natural toxins handbook (2nd ed.) — Phytohaemagglutinin. Onset is typically 1 to 3 hours after eating, with vomiting, diarrhoea and abdominal pain; recovery is usually rapid. As few as four or five raw kidney beans can trigger it, and inadequate cooking — including slow-cooking at temperatures too low to denature the lectin — has caused outbreaks. www.fda.gov/food/foodborne-pathogens/bad-bug-book-second-edition
