Boost your iron levels with this nutrient-dense High Iron Smoothie – both delicious and highly nutritious as it’s packed with a large variety of vitamins, amino-acids, minerals and protein. Each ingredient has been carefully chosen to provide a significant amount of iron, making it an excellent choice for those looking to enhance their iron intake. With its creamy texture and pleasant taste, this iron rich smoothie is perfect for breakfast or a midday snack.
Related: Healthy Plant Based Smoothies
High Iron Smoothie Recipe
Iron is a crucial nutrient for maintaining overall health, playing a vital role in transporting oxygen throughout the body and supporting energy levels. Despite its importance, iron deficiency is a common nutritional issue, leading to fatigue and other health problems. Incorporating iron-rich foods into your diet is essential for preventing deficiency and anemia. One delicious and convenient way to boost your iron intake is through a High Iron Smoothie.
Ingredients Needed And Their Iron Content
- 1 medium Banana: 0.31 mg of iron
- 1.5 cup Strawberries: 1.68 mg of iron
- 2 cups Spinach: 1.62 mg of iron
- 3 tbsp Pumpkin Seeds: 3.7 mg of iron
- 2 tbsp Hemp Seeds: 1.6 mg of iron
- 2 tsp Spirulina Powder: 2.1 mg of iron
Total Iron Content In This Smoothie: Approximately 11 mg of iron.
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Daily Recommended Intake of Iron
- Adult Men: 8 mg
- Adult Women (19-50 years): 18 mg
- Adult Women (51+ years): 8 mg
- Pregnant Women: 27 mg
This smoothie provides nearly 100% of the daily recommended intake for adult men and women over 51, and a significant portion for women aged 19-50 and pregnant women.
Related: Green Smoothies, Good or Bad
Health Benefits of the High Iron Smoothie
The High Iron Smoothie is not only a rich source of iron but also packed with other essential nutrients that contribute to overall health.
Benefits of Each Ingredient
- Banana: High in potassium and fiber, which supports heart health and digestive health.
- Strawberries: Rich in antioxidants and vitamin C, enhancing iron absorption and supporting immune function.
- Spinach: Loaded with vitamins A, C, and K, as well as folate and magnesium.
- Pumpkin Seeds: A great source of zinc, magnesium, and healthy fats, promoting heart and bone health.
- Hemp Seeds: Contain all nine essential amino acids, making them a complete protein source, and are also high in omega-3 and omega-6 fatty acids.
- Spirulina Powder: A powerhouse of nutrients, including protein, B vitamins, and antioxidants.
Related: Vegan Meal Replacement Smoothies
Recipe Instructions
- Prepare Ingredients: Peel the banana and measure out the strawberries, spinach, pumpkin seeds, hemp seeds, spirulina powder, and water.
- Blend: Add all the ingredients into a high-speed blender.
- Blend Until Smooth: Blend on high until all the ingredients are well combined and the smoothie is smooth and creamy.
- Adjust Consistency: If the smoothie is too thick, add a bit more water until you reach the desired consistency.
- Serve: Pour the smoothie into a glass and enjoy immediately.
Related: Mango Pineapple Smoothie (3 Ways)
Tips for Best Texture and Flavor
- Use frozen strawberries to create a thick, chilled smoothie.
- Adjust the amount of water to achieve your preferred consistency.
- For added sweetness, you can include a teaspoon of honey or a date.
Additional Tips (Optional)
- Add Other High-Iron Foods: Consider adding other high-iron foods like chia seeds or flaxseeds for an extra nutritional boost. You can also replace the water with pomegranate juice for an extra 1.2 mg of Iron.
- To further enhance your iron intake throughout the day, consider incorporating other iron-rich foods (easily absorbed) into your meals. For highly absorbable heme iron, include sources like lean red meat, fish, poultry and organ meat like these liver patties.
- For non-heme iron (less absorbable), which is also essential but absorbed at a lower rate, focus on plant-based options such as legumes (lentils, chickpeas, and beans), tofu, quinoa, and fortified cereals. Combining these non-heme iron sources with foods high in vitamin C, like citrus fruits, bell peppers, and broccoli, can boost absorption.
- Additionally, incorporating nuts and seeds, dark leafy greens like kale and Swiss chard, and dried fruits such as apricots and raisins can help maintain optimal iron levels.
- By diversifying your diet with these iron-rich foods, you can effectively support your body’s iron needs alongside enjoying your High Iron Smoothie.
Storage Tips
Store any leftover smoothie in an airtight container in the refrigerator for up to 24 hours. Shake well before drinking.
High Iron Smoothie
Ingredients
- 1 banana - or some creamy yogurt, as alternative
- 1.5 cups strawberries - raspberries as alternative
- 2 cups spinach - raw, add more if you like
- 3 tbsp pumpkin seeds
- 2 tbsp hemp seeds
- 2 tsp spirulina powder
- 1.5 cup of water - or pomegranate juice for extra iron
Optional
- 1 tbsp honey - for sweetness
Instructions
Prepare Ingredients:
- Peel the banana and measure out the strawberries, spinach, pumpkin seeds, hemp seeds, spirulina powder, and water.
Blend:
- Add all the ingredients into a high-speed blender.
- Blend on high until all the ingredients are well combined and the smoothie is smooth and creamy. About 1 minute.
Adjust Consistency:
- If the smoothie is too thick, add a bit more water until you reach the desired consistency.
Serve:
- Pour the smoothie into a glass and enjoy immediately.
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
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