Iron Rich Smoothie Recipe

This Iron Rich Smoothie is an easy way to get a boost of iron in your diet!

Are you concerned about low iron levels? We compromise so many essential nutrients just by not eating enough fresh fruits and veggies. Iron is one of these essential minerals that we often ignore. But our body needs iron-rich foods for building hemoglobin, which helps transport oxygen throughout the body. Without a good amount of iron, you’ll be just a shadow of your energetic self.

Low iron is especially a concern for women, girls who have started menstruation, and individuals who follow a vegan or vegetarian diet. It’s a good idea to be cognizant of your iron intake if you fall into one of those categories!

I have talked about signs you might need an iron supplement in the past, but maybe you aren’t iron deficient enough to be at the point where you need to supplement. You can and should still try to eat an iron-rich diet. Being proactive about your iron intake is a smart move to make sure you keep your levels where they should be so you can be your most energetic, vibrant self!

So, I present to you this delicious green smoothie recipe that will give you an instant energy boost. It isn’t just an ordinary smoothie; it is power-packed with the goodness of natural ingredients that offer numerous health benefits.

And trust me, this delicious iron rich smoothie will definitely hit the spot because it’s a great way to maintain healthy iron levels.

What is Anemia?

Cleveland Clinic explains anemia as “a condition in which the body does not have enough healthy red blood cells. Red blood cells provide oxygen to the body’s tissues.” There are different types of anemia, and one of the main reasons for it is iron deficiency. A person with anemia is called to be anemic. in iron deficiency anemia, people experience symptoms like fatigue or tiredness, shortness of breath, dizziness, and pale skin. It is because their organs aren’t getting enough iron and oxygen.

Are There Different Types of Iron?

Yes, there are two main types of iron: heme and non-heme.

1.      Heme iron is found in animal sources like red meat, poultry, and fish. It is easily absorbed by the body.

2.      Non-heme iron is found in plant-based sources like leafy greens, broccoli, nuts and seeds, beans, and whole grains. It is not as easily absorbed by the body, so it needs a helping hand. Vitamin C-rich foods helps iron absorption, which is why it is important to combine plant-based sources with some form of vitamin C.

Recipe Ingredients – What You Need

Sometimes you need to depend on iron supplements, but nature offers you great iron sources that are loaded with goodness. Here are foods with enough iron content to help you with your iron intake.

🍃Baby Spinach:

Spinach is a great source of iron, potassium, magnesium, calcium, and vitamins A and K. Spinach is also packed with fiber which helps reduce cholesterol levels. For this recipe, we will use half a cup of cooked and cooled iron-rich spinach.

Spinach is also a good source of plant-based proteins. Now, that’s good news for vegans and vegetarians!

💚Peas:

Tiny but mighty, peas are a powerhouse of nutrients. They are high in iron, fiber, and protein. One cup of boiled green peas contains 2.46 mg of iron. You can either add one cup of cooked green peas to the smoothie or use frozen green peas. I recommend frozen green peas because they are already cooked and they’ll keep your smoothie cold and thicker!

Besides being rich in iron, peas are also loaded with antioxidants that help reduce the risk of certain diseases like heart disease and cancer.

🍊Orange:

Oranges are rich in vitamin C and vitamin C has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form that your body can absorb more easily (source). The orange also provides more liquid and sweetness to this Iron Rich Smoothie recipe. 

🍓Strawberries:

Strawberries are nature’s gift! They are a rich source of natural sugar, vitamin C, and antioxidants. One cup contains 0.6 mg of iron. And let’s not disregard the sweet and tangy flavor strawberries bring to the blend. This recipe uses three large frozen strawberries.

As with the orange, the vitamin C in the strawberries will help with the absorption of the plant-based iron in this smoothie recipe.

You can also enjoy a Strawberry Peanut Butter Smoothie to boost energy levels.

🍌Banana:

Bananas are one of the most nutrient-dense foods. Plus, they are incredibly versatile. You can use them in desserts, smoothies, oatmeal bowls, and more. They are a very great source of potassium and contain 0.3 mg of iron per cup. For this recipe, we will use one frozen banana.

Bananas are also known to help reduce bloating. They are a great source of dietary fibers that aid in digestion.

🥛Almond Milk:

Almond milk is a lactose-free, dairy-free alternative to regular cow’s milk. It is the best way to get calcium and protein, which helps in building lean muscle mass. One cup of almond milk serving provides 6% of your daily iron needs.

This recipe calls for 1 cup of chilled almond milk, which will act as a base and help the ingredients blend together. Please use unsweetened almond milk for this recipe.

❣️Stevia

Powdered stevia gives our smoothie extra sweetness without adding calories or any glycemic load. Stevia is a natural sweetener that comes from the stevia plant. It’s 300 times sweeter than sugar, so only a small amount is needed. This recipe calls for 1/4 teaspoon.

You’ll also need half a teaspoon of pure vanilla extract and 1/4 teaspoon of ground cinnamon for extra flavor.

Putting It All Together–How to Make An Iron Rich Smoothie

The best part about this smoothie is that the ingredients are super simple. You probably already have them in your freezer or pantry. But, even if you don’t, these are all readily available at supermarkets.

1. Place all ingredients in a high-speed blender. I’ve had the same Vita Mix Blender for over a decade. I highly recommend this power house! (affiliate link)

2. Blend on high until smooth. Serve immediately.

Note: if your banana was frozen whole, break it into chunks before blending.

Substitutes for Mentioned Ingredients

If you don’t have the mentioned ingredients, there are other foods that you can substitute. Here are some ideas:

• Replace baby spinach with the same amount of kale. Spinach has twice the iron amount than kale, so you will be decreasing the overall iron content in this smoothie.

• Instead of peas, you can cooked navy beans or white kidney beans

• If you don’t have strawberries, replace them with one cup of cantaloupe

• Almond milk can be replaced by oat milk (use this simple oat milk recipe)

High-Iron Add-Ins

If you are looking to increase the iron content of your smoothie even more, here are a few good sources of iron that can boost iron levels.

Hemp Seeds:

One tablespoon of hemp seeds can provide up to 2.3 mg of iron. Plus, hemp seeds are packed with omega-3 fatty acids, which are known to benefit your overall health.

Pumpkin Seeds:

One ounce (or 28 grams) of pumpkin seeds can provide up to 2.7 mg of iron. Pumpkin seeds are also loaded with zinc and magnesium, which help in improving immunity.

Chia Seeds:

Chia seeds are full of antioxidants and iron, with one ounce providing up to 2.8 mg of iron. They also have healthy fats that can help reduce inflammation.

Pineapple:

One cup of chopped pineapple contains 0.3 mg of iron. Pineapple adds a burst of flavor to the smoothie and helps in digestion. You can use frozen and canned pineapple for this recipe.

These are just some of the high-iron add-ins that you can use to enhance the flavor and boost the nutrient content of this delicious iron-rich smoothie. Feel free to experiment with different ingredients to find your favorite combination. What matters the most is that you enjoy your smoothie and nourish your body with healthy, iron-rich ingredients.

Happy blending! 🙂

Frequently Asked Questions

Can I Add Protein Powder to the Smoothie?

Yes, you can add a scoop of high-quality protein powder to the smoothie. It will boost the protein content of the smoothie and help in muscle recovery. Make sure you like the flavor as it will alter the overall flavor of this smoothie.

What Other Herbs and Spices Can I Use?

You can use different herbs and spices, such as ginger, turmeric, cardamom, and nutmeg, to make this smoothie more flavorful. Each of these ingredients has a unique flavor, so experiment to find what suits your palate the most.

Can I Make This Smoothie Ahead of Time?

No, this smoothie is best consumed fresh. So, blend and sip!

If you try this recipe, or any of my other healthy recipes, please let me know! I’d love to see a photo–share it on Instagram and I’ll feature you.

Please leave a comment and star rating below. It really helps other readers know which recipes are tried and true! I appreciate you. 

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