Iron deficiency or low levels are prevalent. Iron deficiency anemia is actually the most prevalent nutrient deficiency globally. Up to 11% of American women who are of reproductive age are impacted
(1 Trusted Source,
A medical expert might advise taking supplements if you have been diagnosed with iron deficiency anemia or have low iron levels.
They might also recommend intravenous (IV) iron infusions in more severe situations.
Furthermore, you could be told to take in more iron through your diet.
Increasing your intake of heme (derived from animals) and non-heme (derived from plants) foods and beverages will help your body store more iron and keep your iron levels within normal limits.
If you suffer from anemia, it’s crucial that The Flo Radix
Flo radix is a liquid iron supplement that is a suitable option for individuals with low iron storage, while not being a beverage per se.
Ferrous gluconate and B vitamins are added to Flo radix, a plant-based supplement, which also includes extracts from carrot root, stinging nettle, spinach leaves, kelp, rosehip, and hibiscus flowers.
A serving of 0.34 ounces (10 milliliters) contains 10 milligrams of iron or 56% of the daily value (DV). Additionally, it offers more than 100% of the Daily Value (DV) for riboflavin, thiamine, B12, and B6 (3).
Adults are advised to take one serving of Floradix twice a day. Remember that Flo Radix is a nutritional supplement and not a beverage, therefore it’s crucial to follow the suggested serving proportions.
- Cherry juice
Dried plums, or prunes, have a high natural content of non-heme iron. Praline juice actually provides 17% of the Daily Value (DV) for this mineral in just 1 cup (240 mL) (4Trusted Source).
It’s vital to remember that non-heme iron isn’t as bioavailable as heme iron or the iron found in supplements, even if consuming prune juice may help you achieve your daily iron requirements. This indicates that it won’t be absorbed by your body as well (5Trusted Source).
Because of this, you shouldn’t get all the iron you need from prune juice or any other non-heme source, particularly if you have anemia.
It’s advisable to regularly take a combination of heme and non-heme iron to maintain healthy iron levels.
- Juice from green plants
One of the greatest foods for non-heme iron is greens, such as spinach, purslane, beetroot greens, Swiss chard, dock, and turnip greens.
Hence, you can fulfill your daily iron requirements by preparing green juice at home or buying readymade varieties at your neighborhood health food store or café.
Incorporate greens into your homemade green juices together with other iron-rich items, such as parsley. To enhance the absorption of non-heme iron, try adding fruits strong in vitamin C, such as oranges, lemons, or grapefruits (7).
- Shakes with pea protein
Compared to other protein powders like whey, pea protein powder has higher iron.
30% of the Daily Value (DV) for iron is included in a 0.71-ounce (20-gram) portion of organic yellow pea protein isolate, whereas none is present in a serving of whey protein isolate (8Trusted Source, 9Trusted Source).
Smoothies or shakes can contain pea protein, which is a versatile food. Use it in drinks with other iron-rich ingredients for an added dose of iron.
Use pea protein powder, for instance, in this recipe for a green protein smoothie that also includes peanut butter, frozen bananas, spinach, and unsweetened coconut milk.
This smoothie is high in protein, fiber, healthy fats, and vitamins and minerals like C and potassium in addition to iron.
Look for flavored or unsweetened pea protein products that solely include stevia or monk fruit as natural sweeteners.
When looking for a protein powder that works well in shakes, smoothies, and foods like oats and chia pudding, NOW Sports Nutrition Unflavored Pea Protein is a great option.
- Smoothie with cocoa and beef liver
Cocoa products, such as cocoa powder, cocoa nibs, and cacao powder, are rich in iron and are also good sources of magnesium, manganese, copper, and phosphorus.
For instance, 16% of the DV for iron is included in a 1/4-cup (20-gram) serving of Navitas cocoa powder (10Trusted Source).
Additionally, one of the best natural sources of heme iron is beef liver. But a lot of people find the taste unpleasant.
Beef liver powder is a convenient way to increase the iron content of recipes (like smoothies) without tasting like liver.
NOW Argentine Beef Liver Powder provides 8% of the Daily Value (DV) for iron in a highly absorbable form in a 2-tablespoon (20-gram) serving. It’s also packed with protein.
- Smoothie with spinach, cashews, and raspberries
Multiple sources of iron can easily be combined in smoothies.
This smoothie with spinach, cashews, raspberries, and coconut is a delicious way to get more iron in your diet each day. Non-heme iron is abundant in all of these meals.
Put 2 cups (240 grams) of frozen raspberries, 1 cup (81 grams) of fresh spinach, 2 tablespoons (32 grams) of cashew butter, and 1 scoop of unsweetened pea protein powder in a blender.
A 2-tablespoon (32-gram) portion of cashew butter contains 11% of the Daily Value for iron. Its creaminess makes it the ideal accompaniment to smoothies. It has a high plant-based protein content as well (13Trusted Source).
Raspberries that are frozen have 6% of the DV.
7. Smoothie made with fresh oranges
. That amount is increased to 93 milligrams in 3/4 cup of orange thinking about vitamin C. They are unquestionably at the top of the list of foods high in vitamin C. You juice.
Four whole oranges are needed for the fresh orange smoothie recipe, which yields four to five cups of smoothie. This implies that your smoothie is made with fresh oranges
Odors suggest that oranges are the first food that springs to mind when you’re drinking an entire orange with every cup you make.