Boosting Iron Intake with Smoothies
Smoothies make for an easy and delicious way to increase your daily iron intake. Blending together fruits, vegetables and other wholesome ingredients creates a nutrient-dense beverage bursting with fiber, protein and iron.
Benefits of Iron
Iron is an essential mineral that plays many important roles including:
- Transporting oxygen in the blood to cells
- Supporting healthy cells and immune function
- Aiding muscle and brain development and function
- Promoting energy levels and fighting fatigue
Getting adequate iron reduces risk of anemia and related symptoms like weakness, dizziness and trouble concentrating.
Iron Absorption Factors
The body better absorbs iron paired with vitamin C while components like polyphenols, phytates, calcium and tea can inhibit iron absorption if consumed in large amounts. Optimizing these dietary factors helps maximize the iron you obtain from your smoothie ingredients.
Top Iron-Rich Smoothie Add-Ins
The key for iron-fortified smoothies is including several of the following ingredients:
Spinach
Spinach is very high in iron, providing 3.2mg per cooked cup. Blending raw spinach into smoothies helps preserve the nutrient content without overcooking.
White Beans
Beans supply a highly absorbable form of iron called heme iron. Add a 12 cup of canned white beans into your smoothies for around 1.8mg of iron.
Tofu
Silken tofu blends seamlessly into smoothies, providing 2mg of iron per 3.5 ounces along with protein, magnesium and calcium.
Molasses
Molasses contains 3.2mg of iron per tablespoon along with minerals like selenium, calcium, magnesium and B vitamins. It nicely sweetens smoothies too.
Dried Fruit
Prunes, raisins, apricots and peaches offer 1-2mg iron per 14 cup serving. Soak first to rehydrate before adding to your blender if using dried fruit.
5 Nutritious Iron-Packed Smoothie Recipes
Try making these appetite-satisfying iron smoothies:
Chocolate Cherry Smoothie
Ingredients:
- 1 cup chocolate almond milk
- 1 cup frozen dark sweet cherries
- 2 Tbsp cocoa powder
- 1 banana
- 1 cup baby spinach
- 1 Tbsp almond butter
This provides 6mg iron plus antioxidants from the cherries and spinach.
Green Tea Smoothie
Ingredients:
- 1 cup green tea, chilled
- 1 cup Greek yogurt
- 1 cup mango chunks
- 2 kiwis, peeled
- 12 avocado
- 2 cups fresh baby kale
Boosts iron absorption with vitamin C-rich kiwi and avocado while providing 2mg iron.
Pumpkin Spice Smoothie
Ingredients:
- 1 12 cups almond milk
- 12 cup canned pumpkin
- 1 frozen banana
- 14 cup old-fashioned oats
- 2 pitted Medjool dates
- 1 tsp pumpkin pie spice
- 1-2 handfuls spinach
Provides over 5mg iron in an energizing, autumn-inspired blend.
Cocoa Oat Smoothie
Ingredients:
- 1 12 cups unsweetened almond milk
- 13 cup dry quick oats
- 2 Tbsp creamy almond butter
- 1 Tbsp cocoa powder
- 1 frozen banana
- 1 cup mixed berries
- 1-2 handfuls kale
Almond butter and oats add 2.5mg iron to this tasty combo.
Tropical Green Smoothie
Ingredients:
- 1 cup coconut water
- 1 cup chopped mango
- 12 cup canned lite coconut milk
- 12 avocado
- 2 cups baby spinach
- 1 Tbsp chia seeds
- 1 Tbsp lime juice
Provides over 3.5mg iron thanks to coconut milk, spinach and chia seeds.
Tips for Building Iron-Rich Smoothies
Follow these simple tips for maximizing nutrition when blending up iron-promoting smoothies:
- Include vitamin C foods like citrus, tropical fruits, bell peppers, strawberries or kiwi to enhance iron absorption
- Moderate oxalate-rich foods like spinach by combining with ingredients high in vitamin C
- Soak chia seeds 10 minutes before blending for smooth texture
- Use frozen fruit to chill and thicken smoothies
- Add healthy fats from nuts, seeds, nut butter or avocado to help absorb fat-soluble vitamins
Whipping up nutritious smoothies packed with iron sets you up to fight fatigue, boost energy and power through your day!
FAQs
What foods can I add to smoothies to increase iron?
Great smoothie ingredients for boosting iron intake include spinach, white beans, tofu, molasses, dried fruit like prunes and raisins, pumpkin and nuts like almonds or cashews.
Do smoothies provide highly absorbable iron?
Yes, blending iron-rich produce into smoothies helps preserve nutrient content compared to cooking methods. Pairing ingredients like citrus, kiwi and strawberries with iron foods also enhances absorption.
Can I add dairy to iron-rich smoothies?
While dairy has some compounds that inhibit iron absorption, small amounts of Greek yogurt or milk likely will have minimal effects, especially if pairing iron smoothies with vitamin C. But opt for non-dairy milk if you want to maximize absorption.
How much iron should my smoothies contain?
Aim for at least 3-5mg of iron per smoothie serving. Getting 15-18mg daily is recommended for adult women and 8-11mg for men. Consuming high iron smoothies helps meet these needs.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment