Making drinks and smoothies with iron-rich foods, like spinach, kale, and prunes can increase a person’s iron intake. Vitamin C sources, such as orange and kiwi fruit juices can also benefit iron absorption.
Red blood cells
Iron deficiency anemia usually
A person should ensure to drink plenty of water to prevent dehydration and support their overall health.
This article discusses how a person can increase their iron intake through what they drink. It also explores how much iron a person should consume per day.
Nonheme iron comes from plants and iron-fortified foods. Heme iron comes from animal food sources. The body does not absorb nonheme iron as easily as heme iron.
The
One way of doing this is to include vitamin C-rich ingredients in smoothies. People can add the following ingredients which are
Citrus fruits
This group of fruits includes oranges and grapefruits and contains large amounts of vitamin C.
Approximately 180 grams (g) of orange segments contain
The same amount of grapefruit contains
A person can try the following smoothie recipes, all of which use citrus fruit:
- immunity boosting orange smoothie
- grapefruit smoothie
- grapefruit green smoothie
- strawberry grapefruit smoothie
Kiwi
Kiwi is a nutrient-dense fruit that is
Approximately 180 g of kiwi contains
Some smoothie recipes that contain kiwi include:
Strawberries
Strawberries contain vitamin C, potassium, and folate.
Approximately 150 g of raw strawberries contains
Examples of smoothie recipes a person may wish to try include:
Guava
Guava contains fiber, potassium, and vitamin A.
In 165 g of raw guava, there is
Some smoothie recipes that use guava include:
People with iron deficiency anemia should also try to
They can make smoothies using the following iron-rich ingredients:
Spinach
Spinach is a good source of nonheme iron. Other dark green vegetables, such as cabbage and broccoli, also contain nonheme iron.
Approximately 85 g, or 3 cups, of spinach contains
A person can try the following smoothie recipes containing spinach:
Kale
Kale contains approximately
Someone can try adding kale to their smoothies to increase their iron intake. Combining green vegetables with fruits can help to sweeten the smoothie.
The following smoothie recipes containing kale:
Asparagus
Asparagus is a spring vegetable that contains potassium and fiber.
Approximately 85 g of asparagus contains
A person can try the following recipes containing asparagus:
- five-ingredient asparagus strawberry smoothie
- asparagus avocado smoothie
- spring green smoothie
- green smoothie with spinach, asparagus, and fruit
Tofu
Tofu is a food that manufacturers make by coagulating soy milk. People can purchase various types of tofu, including firm tofu or silken tofu, which is softer.
Firm tofu may contain higher amounts of iron. However, some people may prefer to use silken tofu for a smoother texture.
Firm tofu contains
Approximately 84 g of silken tofu contains
A person can try the following recipes containing silken tofu:
Prunes
Prunes are dried plums. They are a
Approximately 174 g of pitted prunes contains
A person can try the following recipes that contain prunes:
Mulberries
Mulberries are sweet or sour fruit that grows on trees.
Approximately 100 g of mulberries contains
Some smoothie recipes that use mulberries include:
Dried apricots
People can use dried apricots in smoothies to increase their iron intake. A person may find that soaking them first in water helps to blend them more easily.
Approximately 40 g, or five dried apricots, contains
People can try the following recipes containing dried apricots:
Adding fruit or vegetable juices to smoothies is another way to increase vitamin C and help the body absorb iron. Alternatively, people can consume the juices on their own, rather than adding them to a smoothie.
For example, the vitamin C and iron content of some popular juices are as follows:
| Juice | Iron content (mg) | Vitamin C content (mg) |
| 0.72 | 60 | |
| 2.93 | 10.2 | |
| 0.967 | 174 |
The following smoothie recipes contain fruit juices:
Additional ingredients for smoothies
Additionally, a person can try including the following ingredients in smoothies to boost the iron content:
| Ingredient | Iron content (mg) |
| sesame seeds, 28 g | |
| spirulina powder, 3 g | |
| hemp seeds, 30 g | |
| chia seeds, 30 g | |
| sunflower seeds, 40 g | |
| almond butter, 16 g |
According to the United Kingdom’s National Health Service (NHS), certain foods and drinks can reduce iron absorption in the gut.
A
The authors also noted that calcium can affect short-term heme and nonheme iron absorption, but other sources suggest that this effect
Doctors may prescribe a supplement containing elemental iron to treat iron deficiency anemia. This amount is higher than the amount someone could find in a typical daily multivitamin or consume through their diet. It usually takes around
However, a person can still increase their iron intake via the food and drinks they consume.
There are different types of anemia, and it is important that individuals consult a doctor who can diagnose which type of anemia they have.
Following a diet that is higher in iron may help with anemia.
Foods that are rich in iron
Symptoms of anemia
While people with mild anemia may not have any symptoms, people with more severe anemia may experience the following:
Studies also indicate that people with iron deficiency anemia may find it more difficult to sleep or have insomnia.
Research does not indicate that a person with anemia needs to sleep more than people without anemia.
If a person experiences symptoms of anemia, they should seek guidance from a healthcare professional. Doctors
An underlying condition such as gastrointestinal bleeding can cause anemia, so it is important that a person discusses any symptoms with a doctor who can carry out a thorough assessment.
Anemia can cause symptoms such as fatigue, dizziness, and pale skin.
A person may increase the iron levels in their blood by drinking smoothies and juices containing ingredients that are naturally high in iron and vitamin C. People can add fruits, vegetables, and seeds to smoothies or drink juices. However, a person should be aware of the sugar content of fruit juices to stay within recommended daily amounts.