“Please suggest to me what drinks are high in iron?”
Anemia is a condition in which the hemoglobin concentration or the quantity of red blood cells is lower than usual. Hemoglobin is required to carry oxygen, and if you have abnormal or too few red blood cells, there will be a deprived capacity of the blood to carry oxygen to the body’s tissues.
This drastically leads to weakness, fatigue, dizziness, and shortness of breath.
So, this was how we’d like you to introduce the anemic condition or iron deficiency.
Anemia is a severe global public health issue that affects pregnant women and young children. WHO evaluates that 40% of pregnant women and around 42% of children under five years worldwide are anemic.
Note: You must follow a doctor’s recommendations for supplements or other treatment options if you have anemia.
In various scenarios, simply increasing your dietary intake may not be enough to raise your body’s iron to healthy levels.
Still, there’s nothing best if dietary modifications work for you. So, go through these deliciously prepared nine iron-rich drinks in the following section.
[Updated List] Top 9 Iron Rich Drinks
We know that we all need iron. Else, its deficiency can lead us to a condition called anemia. However, foods that contain both Vitamin C and iron are beneficial in increasing your iron intake.
Those foods include citrus fruits, strawberries, guava, kiwi, kale, spinach, tofu, prunes, mulberries, dried apricots, etc.
Now, what more? Of course, the iron-rich drinks or juices! There are loads of options available in drinks with iron for anemia, and among those, we will discuss the Top 9.
So, let’s look at those delicious drinks without any further ado!
1. Prune Juice
Dried plums or prunes are natural containers of high iron within the category of non-heme iron. Just one cup or 240 ml of prune juice helps provide 17% of the DV for this mineral.
Along with the iron, they are a good source of potassium, fiber, and Vitamin K. You need to give it a try, and you’ll notice that it isn’t just delicious but a potent source of iron. In addition, it further helps improve blood circulation and the production of red blood cells.
Nutritional Facts
To know ‘is prune juice high in iron,’ quickly take a look at its nutritional information below.
An 8-ounce serving of prune juice can provide you:
- Calories: 165
- Protein: 2 grams
- Fat: 0 grams
- Carbohydrates: 44 grams
- Fiber: 4 grams
- Sodium: 15 milligrams
- Sugars: 26 grams
Recipe to make Prune Juice
Ingredients
- 1 + 1/4 cups water
- Five prunes
- 2 tsp sugar
- 1 tsp lemon juice
- Few ice cubes
Steps
1: Take dried prunes and add 1/4th cup of water to them
2: Keep them covered and set aside 15-20 minutes
3: Take a blender and add soaked prunes, 1 cup water, and sugar
4: Blend them until it becomes a smooth paste
You can either strain or drink it as it is! And add lemon juice for a fresh taste.
2. Guava Juice
Guava contains potassium, fiber, and Vitamin A, and you’ll get almost 377 mg of Vitamin C in 165 g of raw guava. The fruit guava contains an excellent nutritional content that is made to offer you immense health benefits.
Some evidence also reveals that guava helps lower blood sugar levels in case you are diabetic. Along with fixing the iron deficiency, the guava boosts heart health, relieves painful symptoms of menstruation, aids your digestive system, weight loss, anticancer effect, boosts our immunity, etc.
Nutritional Facts
Guava juice is one of the best drinks for anemia and can offer you the following nutrients.
- Calories: 158
- Protein: 0.2 grams
- Fat: 0.1 grams
- Carbohydrates: 41 grams
- Fiber: 8.9 grams
- Sodium: 15 grams
- Sugars: 33 grams
How To Make Guava Juice
i. Wash the guavas well, chop them into small pieces, and add them to a blender jar with 1 cup of chilled water
ii. Grind fast until it becomes a smooth pulp
iii. Strain this pulp or use a muslin cloth to strain the same
iiii. You can now add 1 cup of water to slim its consistency. Then, add sugar and lemon juice to your taste and your delicious guava juice is all ready!
3. Floradix
Floradix is an iron supplement and may not come under specific juices for iron deficiency. It is, in fact, a plant-based formula suitable for people with low iron stores and contains extracts like stinging nettle, carrot root, spinach leaves, rosehip, kelp, hibiscus flowers, and additional iron content in the form of B vitamins and ferrous gluconate.
Nutritional Facts
In a 10ml serving of Floradix Liquid Iron, you will get fruit juice extracts, various kinds of herbal extract, and the following nutritional content.
Total Carbohydrates: 5g
Sugars: 5g
Vitamin B6 (as pyridoxine Hydrochloride) 90% – Proprietary Blend
Thiamin (as Thiamin Hydrochloride) 150% – Iron (as Ferrous Gluconate) 60%
Vitamin B12 (as Cyanocobalamin) 110% – Riboflavin (as riboflavin-5-phosphate sodium) 210%
Recipe To Make Floradix
There are different versions of Floradix available in the market. However, every brand uses its formula to create Floradix and it may not be possible to formulate Floradix on your own at home.
Common Ingredients A Floradix Juice Contains
Aqueous herbal extract (54 %) from:
carrot root (Daucus carota), nettle leaf (Urtica dioica), spinach leaf(Spinacia oleracea), couch grass root, (Agropyron repens), fennel fruit, (Foeniculum vulgare), kelp thallus, (Macrocystis pyrifera), roselle flower(Hibiscus sabdariffa).
A mixture of fruit juice concentrates (29 %) of:
pear, grape, blackcurrant juice, blackberry, cherry, orange, red beet, carob extract, water, lemon, apple.
Aqueous yeast extract, honey, aqueous rosehip soft extract (Rosa canina), containing 4 % vitamin C, iron (as ferrous gluconate), wheat germ extract, vitamin C (L-ascorbic acid), natural flavors, thiamin, (as thiamin hydrochloride), riboflavin, (as riboflavin 5′-phosphate, sodium), vitamin B6 (as pyridoxine hydrochloride), vitamin B12 (cyanocobalamin).
4. Strawberry Juice
Strawberries are the unique fruits to have graced the planet. This delicious red fruit contains iron and an ideal quantity of vitamin C (which assists in better iron absorption). Good for you and fulfilling to taste, what more could you ask for?
Despite Vitamin C, the fruit also contains potassium and folic acid. Around 182 g of raw strawberries contains almost 88 mg of Vitamin C.
Nutritional Facts
You will get the following nutritional content in a 30g portion size of strawberry juice.
- Calories: 11
- Protein: 0.1 grams
- Fat: 0.2 grams
- Carbohydrates: 2.3 grams
- Fiber: 1.8 grams
- Sodium: 0.3 mg
- Sugars: 2.3 grams
How To Make Strawberry Juice
#1. Wash strawberries properly, remove their stems, and chop them into small pieces
#2. Take a blender, add these strawberry pieces, sugar, and lime as per your taste. Blend until it brings you a smooth puree
#3. You can add water while blending
Now, the juice is almost ready! Drink it the way you like, either strain or drink as is.
5. Pumpkin Juice
The pumpkin juice also plays a great role in response to what drinks are high in iron. No doubt, Pumpkin is a reserve of minerals and antioxidants that could do good for your health.
Not just the fruit, but even its seeds are one of the potent sources of iron. This fruit is further loaded with nutrients that can improve your immune system. The high dosage of antioxidant content helps reduce the risk of chronic diseases.
All in all, the antioxidants also help lower the risk of cancer.
Nutritional Facts
245 grams of cooked pumpkin juice gives you the nutritional value as follows:
- Calories: 49
- Fat: 0.2 grams
- Protein: 2 grams
- Carbs: 12 grams
- Fiber: 3 grams
- Vitamin A: 245% of the Reference Daily Intake (RDI)
- Vitamin C: 19% of the RDI
- Potassium: 16% of the RDI
Pumpkin Juice Recipe
#1: Pick a small or an average-sized pumpkin, wash it thoroughly, and remove the stems
#2: Cut the pumpkin into halves and scoop out the stringy pulp and seeds
#3: Peel the pumpkin and add ingredients such as ginger and carrot. Wash, peel, and prepare them as well
#4: Add everything into your juicer and spray cinnamon powder to enjoy your juice’s freshness along with!
6. Kiwi Juice
A sliced kiwi cup contains 0.56 milligrams of iron. Even though the nonheme sources of iron are difficult to absorb, the nonheme iron in kiwi will be more simply absorbed if the fruit is eaten at the same time as a rich source of vitamin C.
They have small and edible black seeds, as is the fuzzy brown peel, though many suggest peeling the kiwi before eating it. Kiwis have plenty of fiber, which is already good for digestion. They also consist of a proteolytic enzyme called actinidin that can help break down protein.
Nutritional Facts
248 grams of kiwi juice cup has the following nutritional value.
- Calories from Fat 5.6. Calories 122
- 1% Total Fat 0.6g
- 0% Saturated Fat 0.1g
- 0% Cholesterol 0mg
- 1% Sodium 31mg
- 13% Potassium 438 mg
- 10% Total Carbohydrates 31g
Kiwi Juice Recipe
1 – Take kiwi, apple, and celery, and wash them in running water
2 – Peel them into small pieces and add them to your juice extractor
Your wholly nutritious kiwi juice is now ready!
7. Kale Juice
Kale is a king among all the super healthy greens. It is one of the most nutritious and nourishing plant foods in existence. In addition, kale is filled with beneficial compounds, some of which have robust medicinal characteristics.
Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha-linolenic acid. Provided its low-calorie content, kale is among the most nutrient-dense foods currently.
Eating more kale is an ideal way to dramatically maximize the total nutrient content of your diet.
Nutritional Facts
One of the kale juice benefits is its following nutritional value in raw kale of 2.4 ounces.
- Vitamin A: 206% of the DV (from beta-carotene)
- Vitamin-K: 684% of the DV
- Vitamin-C: 134% of the DV
- Vitamin B6: 9% of the DV
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Potassium: 9% of the DV
Kale Juice Recipe
1: Take kale, ginger, lemon, and cilantro. Peel them all and add them to your juice extractor
2: You can also use jalapeno and season your juice with a pinch of salt and serve fresh with ice
8. Spinach Juice
No matter how you cook or prepare it, spinach is an exemplary source of iron. Per the USDA, 1 cup of this healthy green (frozen and then boiled) provides 3.72 mg of iron, as well as some fiber, protein, calcium, and vitamins E and A.
While the leafy green commonly gets a bad rap in the taste section, especially among kids, it’s a simple ingredient to sneak into recipes undiscovered for a secret iron boost (it’s especially advantageous when paired with foods high in vitamin C as a non-heme iron source).
Nutritional Facts
To know the spinach juice benefits, consider reading the nutritional content or value as given below.
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbs: 3.6 grams
- Sugar: 0.4 grams
- Fiber: 2.2 grams
- Fat: 0.4 grams
Spinach Juice Recipe
1. Wash the spinach thoroughly and add apple and celery. Cut them into pieces
2. Take a blender jar, add 3/4th cup of water, and chopped ingredients
3. You can add lemon juice and blend it to the smooth taste
9. Orange Juice
Along with having iron, orange juice also helps in the quick absorption of iron-rich foods. It is also suggested to consume iron-rich drinks with a source of Vitamin C. And, orange juice is not far from a potent source of Vitamin C.
It contains citric acid, which also contributes to its sweet tangy-like taste. An 8-ounce of organic orange juice glass provides more than 100% of the daily recommended value of Vitamin C.
Nutritional Facts
Around 240 ml of orange juice has the following nutritional value
- Calories: 110
- Protein: 2 grams
- Carbs: 25.5 grams
- Fiber: 0.5 grams
- Fat: 0 grams
- Vitamin C: 137% of the RDI(Recommended Dietary Intake)
How To Make Orange Juice
A: Wash your oranges properly and remove the peel along with the white pith
B: Make halves and give them a deep cut to remove the seeds
C: You can also freeze your oranges about an hour before if you prefer cold juice
D: After you prepare the oranges, add them to the blender, pour water, and make a smooth paste out of it!
Lastly, strain the juice and add salt to your taste.
Bonus: Strawberry Spinach Smoothie
Well, what can be yummier than the iron rich smoothie? After you’re done reading all the iron-rich drinks, it’s time to consider the magic of taste in a strawberry spinach smoothie!
Whole fruits like spinach and smoothies don’t only taste fantastic but are super rich in iron as well! This smoothie will be fruity, creamy, filling, and not that sweet to the tooth. And, the nutritional content of the strawberry spinach smoothie will depend upon how you prepare it. Anyways, the nutrition it will provide will always be fantastic!
Recipe To Make A Fulfilling Strawberry Spinach Smoothie
#1: Take the ingredients as listed below
- Strawberries (or, frozen strawberries)
- Spinach
- Pineapple
- Banana
- Almond Milk
- Chia Seeds
#2: Add all these ingredients into your blender and blend until the texture gets smooth like a smoothie!
Tip: If you are using a regular, high-powered blender, you will be required to blend the milk and greens first. Afterward, you can add frozen fruits. Add raw spinach to a smoothie or frozen spinach.
FAQs
1 – Is Cranberry Juice Good For Your Iron?
Yes, those pretty red-colored cranberries are an amazing source of minerals with potent sources of iron, Vitamin C, calcium, and potassium.
2 – Is Coke Good For Anemia?
There was research conducted in 2007 regarding the increase in absorption of nonheme iron after consuming Coke. However, there is no proper evidence and results regarding this research till now.
3 – What Can Worsen Anemia?
There are certain foods such as tea, coffee, dairy products, grapes, peanuts, chocolates, the list goes on that you should avoid if you are anemic. Consider researching more on such food or seek professional advice.
4 – Is Peanut Butter High In Iron?
We can’t say that peanut butter is high in iron, but different brands have different amounts of iron. On average, a single tablespoon of peanut butter generally contains 0.56 mg of iron.
5 – Does Anemia Go Away?
The occurrence of anemia varies from short to long-term and its effects vary from mild to severe. And, more than one cause of anemia is seen in most cases. So, you need to take care of your nutrition and seek professional advice, if necessary, to cure this disease.
Final Words
So, now we’re wrapping on ‘what drinks are high in iron’! Hopefully, you found our picks valuable. Let us know in the comments section which drinks you’ve found the most delicious.
Also, let us know if you’re benefitted after trying any of the above iron rich fruits juices! So, try and describe to us your concerns, we’d love to help you!