Iron deficiency and deficiency are prevalent. Iron deficiency anemia is, in fact, the most prevalent nutrient shortage in the world. It affects up to 11 percent of American women of reproductive age.
If you have low iron levels or have been diagnosed with iron deficiency anemia, a medical expert may advise you to take iron supplements.
They may also prescribe intravenous (IV) iron infusions in more severe situations.
Moreover, you may be urged to boost your iron consumption.
Eating and drinking more heme (animal-based) and non-heme (plant-based) iron sources will help raise your body’s iron stores and keep your iron levels within the normal range.
If you have anemia, it is essential that you adhere to your doctor’s advice regarding vitamins and other treatments.
In many instances, increasing your iron consumption through diet alone may not be sufficient to achieve healthy levels.
Here are seven beverages rich in iron.
Floradix is a liquid iron supplement that is a good alternative for individuals with low iron storage, despite the fact that it is not technically a beverage.
Floradix is a plant-based supplement that includes extracts of carrot root, stinging nettle, spinach leaves, kelp, rosehip, and hibiscus flowers, as well as ferrous gluconate and B vitamins.
Iron content per 0.34-ounce (10-mL) serving is 10 mg or 56% of the daily value (DV). In addition, it contains approximately 100 percent of the DV for vitamins B12, B6, thiamine, and riboflavin.
Adults are advised to take one serving of Floradix twice daily. Noting that Floradix is regarded as a dietary supplement and not a beverage, it is essential to adhere to the suggested serving quantities.
Prunes, or dried plums, have an abundance of non-heme iron. In fact, 1 cup (240 mL) of prune juice contains 17% of the daily value (DV) for this mineral.
While drinking prune juice could help you achieve your daily iron requirements, it is crucial to note that non-heme iron is not as bioavailable as heme iron or supplement iron. This means that your body absorbs it less efficiently.
Hence, prune juice or any other type of non-heme iron should not be your primary source of iron, especially if you have anemia.
To maintain healthy iron levels, it is preferable to ingest a combination of non-heme and heme iron daily.
Aviva Romm’s iron tonic
Aviva Romm is a physician with expertise in functional medicine. This is a system of medicine that focuses on treating the underlying cause of a health condition.
For those with low iron storage or iron deficiency anemia, Romm suggests the following iron-rich foods:
- Lean red meat
In addition, Romm recommends preparing Herbal Iron Tonic Syrup and consuming 1–2 tablespoons every day to increase iron reserves. You’ll need:
- 14 grams (1/2 ounce) of dried dandelion root
- 1 ounce of dried yellow dock root
- 1/2 cup of blackstrap molasses (120 mL)
Put the roots in a one-quart jar, cover it with boiling water, and allow it to sit for four to eight hours. Simmer until there is approximately 1 cup (250 mL) of liquid remaining. Stir in the molasses, and then turn off the heat.
The tonic syrup can be stored in the refrigerator for up to several weeks.
This syrup contains components that are rich in non-heme iron. For instance, a half-ounce (15 mL) portion of blackstrap molasses has 20% of the Daily Value for iron.
Greens, such as spinach, purslane, beet greens, Swiss chard, dock, and turnip greens, are excellent sources of non-heme iron.
Hence, producing green juice at home or purchasing it from a local health food store or café can help you achieve your daily iron requirements.
Use iron-rich foods such as parsley in your homemade green juices. Additionally, try adding vitamin C-rich fruits such as lemons, grapefruit, or oranges to enhance the absorption of non-heme iron.
1 cup (240 mL) of this green juice recipe has 15% of the daily value for iron. Just combine the following ingredients in a juicer and serve with ice:
- 1 peeled lemon
- 1/2 cup (30 grams) freshly chopped parsley
- 2 pear halves or wedges
- 243 grams (3 cups) of fresh spinach
- 6 vegetable sticks
You can also try green powders, which are another excellent source of iron. For instance, a 1 teaspoon serving (5 mg) of Super Green Mix from YourSuper.com contains 8% of the DV for this mineral.
Pea protein shakes
Some protein powders, such as whey, contain less iron than pea protein powder.
A 0.71-ounce (20-gram) serving of organic yellow pea protein isolate includes 30% of the Daily Value for iron, but the same serving size of whey protein isolate contains no iron.
Pea protein is versatile and can be consumed in smoothies and drinks. Use it in drinks alongside other iron-containing foods for added iron.
Use pea protein powder in this recipe for Green Protein Smoothie, which blends vanilla protein powder with spinach, unsweetened coconut milk, frozen bananas, and peanut butter.
This smoothie is rich in iron, protein, healthy fats, fiber, and vitamins and minerals such as potassium and vitamin C.
Look for unsweetened types of pea protein or flavored goods that contain only natural sweeteners, such as monk fruit or stevia, when purchasing pea protein.
The NOW Sports Nutrition Unflavored Pea Protein is an excellent choice for a protein powder that can be used in oatmeal, chia pudding, smoothies, and drinks.
Cocoa and beef liver smoothie
In addition to being rich in magnesium, manganese, copper, and phosphorus, cocoa products such as cacao nibs, cocoa powder, and cacao powder also contain a significant amount of iron.
For instance, 1/4 cup (20 grams) of Navitas cocoa powder has 16% of the Daily Value for iron.
In addition, beef liver is one of the greatest natural sources of heme iron. Nonetheless, many individuals dislike the flavor.
Conveniently, the beef liver powder may be added to recipes such as smoothies to increase their iron content while hiding the liver flavor.
Argentine Beef Liver Powder provides 8% of the DV for iron in a highly absorbable form per 2-tablespoon (20-gram) meal. In addition, it is abundant in protein and vitamins B12 and B6.
The combination of cocoa powder and beef liver powder in a smoothie delivers both heme and non-heme iron and is a great method to increase your iron consumption. It also offers B12 and magnesium, two elements that many individuals do not consume enough of.
This Creamy Tart Cherry Chocolate Smoothie features beef liver powder, cacao powder, avocado, and Montmorency tart cherries, which are rich sources of vitamin C.
Spinach, cashew, and raspberry smoothie
Smoothies are an easy method to combine multiple iron sources.
This smoothie containing spinach, cashews, raspberries, and coconut is a delicious way to improve your daily iron consumption. These foods are all excellent non-heme iron sources.
In a blender, add 1 cup of fresh spinach (81 grams), 2 cups of frozen raspberries (240 grams), 2 tablespoons of cashew butter (32 grams), and 1 scoop of unsweetened pea protein powder.
Blend until smooth with unsweetened cashew, coconut, or almond milk.
Iron content is 11% of the DV per 2-tablespoon (32-gram) serving of cashew butter. Because of its creaminess, it is an ideal smoothie ingredient. In addition, it is rich in plant-based protein.
1 cup (140 grams) of frozen raspberries has 6% of the DV for iron, while 1 cup (85 grams) of fresh spinach contains 15% of the DV.