Smoothie Recipe High In Iron

Today I present to you my natural high iron smoothie ideal for individuals who need to boost their iron levels.

Whether you are suffering from Anemia, or simply want to include more iron in your diet, what better way to do that, than with a smoothie?

While supplements can be an easy way to do so, getting all your nutrients through your diet is always the best way to keep your body healthy.

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Smoothie-Recipe-High-In-Iron

High Iron Smoothie (Easy)

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Boost your iron intake deliciously with this High Iron Smoothie! Packed with nutrient-rich ingredients for a tasty blend that fuels and nourishes.

  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Units Scale
  • 2 handfuls of spinach
  • 1 cup frozen strawberries
  • 1 cup of coconut water
  • 2 pitted dates
  • 2 tbsp of pistachio nuts
  • 1 tbsp flaxseeds

Instructions

  1. Wash the spinach. Then add all the ingredients to a high-speed blender, or a Nutribullet starting with the frozen berries and spinach first, followed by the other ingredients.
  2. Blend for 2-3 minutes until smooth.
  3. Note: If the dates are too dry, soak them in hot water for 5 minutes to soften up.
  4. Serve the blended smoothie and enjoy!

Notes

For the best taste, consume the smoothie as soon as it’s blended.

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Breakfast, Smoothie
  • Cuisine: American
  • Diet: Vegan

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 301
  • Sugar: 20
  • Fat: 18
  • Carbohydrates: 35
  • Protein: 8

How Do You Add Iron To a Smoothie?

glass-cup-filled-with-a-smoothie-surrounded-by-fresh-spinach-and-pistachio-nuts  

When I was developing this iron-rich protein berry smoothie, I used a lot of the recommended iron-rich ingredients from ClevelandClinic.

Some of my favorite iron-rich ingredients to add to smoothies include:

  • Spinach: Spinach is not only high in protein, but it contains a decent amount of iron too. It contains 2.6 milligrams of iron per 100 grams – impressive, right?
  • Nuts: In this particular high iron smoothie, I used pistachios. They are the only nut containing the highest amount of iron. Pistachio nuts contain 14mg of iron per 100g. As a bonus, pistachio smoothies are delicious!
  • Strawberries: Who doesn’t like strawberries? These red beautiful berries contain iron, but also a high amount of Vitamin C. Vitamin C helps the absorption of iron.
    Dried Fruit: Dried fruit in general is high in iron. Dried apricots for example contain 6.3 mg of iron per 100 grams
  • Seeds: Pumpkin seeds and flaxseeds are my favorite iron-rich seeds to add to smoothies. The iron content in flaxseeds is approximately 0.4 milligrams per tablespoon.

The iron content per serving of this iron-rich smoothie I am sharing with you today is 4mg.

Smoothie-Recipe-High-In-Iron

Ingredient Swaps And Recipe Variations

I have developed so many high iron smoothies, and tested numerous different ingredient combinations.

With this specific iron rich green smoothie, I tested several different versions.

Perhaps you will like them better? I will leave the changes you can make to this recipe below:

  1. Swap The Spinach: I tested using kale and Swiss chard instead, and they both worked just as well in the smoothie.
  2. Substitute The Pistachios. Pistachio nuts are expensive, which is why I tested using cashew and almond butter instead. Both of these nuts are also iron-rich.
  3. Boost The Protein Content: I tested adding 1/2 cup of Greek yogurt and separately tested adding 2 scoops of unflavored collagen powder to the smoothie. I liked the contributions both ingredients added to the smoothie.
  4. Double Berry Power: Add 1/2 cup of frozen berries of choice, or swap the strawberries for another berry. I tested adding 1/2 cup of blueberries alongside the strawberries.
  5. Citrus Infusion Option: Include a handful of citrus fruits like oranges or grapefruits. I used a combination of both, 1/2 cup in total.

smoothie-surrounded-by-fresh-spinach-and-pistachio-nuts

Popular Questions And Their Answers From The Smoothie Community

When I shared this smoothie recipe on my YouTube channel, I didn’t realize that there were so many people in my community who are iron deficient.

A lot of them were pleased with the recipe, and a lot of people had questions regarding the smoothie too.

Some popular questions included:

When Should I Drink This Iron Rich Smoothie?

I personally always drink this for breakfast. On top of that, whenever I need an iron boost, I drink this smoothie once a day for 3 days in a row.

Is This Smoothie Good For Pregnant Women?

All the ingredients used in this smoothie are safe for pregnant women. However, it's crucial to consult with a healthcare professional or a registered dietitian before making significant dietary changes during pregnancy.

Is This Smoothie Suitable For Toddlers?

The smoothie is generally suitable for toddlers, however, consider modifications, like using nut butter instead of whole nuts, and make sure the texture is suitable for your toddler. Always supervise toddlers when they are eating to prevent choking.

I Am Allergic To Nuts - What Can I Use Instead?

If you are allergic to nuts, swap the pistachios for pumpkin seeds or hemp hearts.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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