Among women, anemia is one of the most common nutrient deficiencies. In addition, anemia is the most common complication of iron deficiency. You should take iron supplements as a result of this. The iron levels in your body can often be restored by increasing the amount you eat with drinks high in iron.
Since we’re always on the go, we’re not getting the nutrition we need from our meals. As a result, we prefer to eat ready-to-eat snacks. These foods, on the other hand, are dangerous and unhealthy. However, we can quickly meet our iron needs by consuming drinks high in iron. The best drinks high in iron to help you meet your iron needs can be found in this article.
Nearly half of Indian women, according to the National Family Health Survey, are iron deficient. A lack of hemoglobin synthesis can impede oxygen flow to the brain if iron consumption is too low. Consequently, the brain is subjected to extreme pressure, resulting in severe headaches. In the same way, men and women are equally susceptible to iron deficiency. However, this is a significant concern for women because they lose more iron during menstruation than men. Because of this, it is essential to eat plenty of iron-rich foods, such as fruits and vegetables.
Recommended Daily Iron Requirement
Anemic individuals should take 100–200mg of iron daily. It’s a lot more than a typical multivitamin or food supplement. As a result, doctors often prescribe iron supplements or elemental iron to treat anemia. Food and beverage consumption can, however, raise your iron levels.
The treatment of anemia varies depending on the type of anemia. Consult your doctor for proper treatment, even though you can meet your iron needs through food. It will assist in obtaining an accurate diagnosis and the most suitable treatment. Even if you’re not anemic, it’s best to get your iron from foods and beverages that are high in iron. To avoid anemia or iron deficiency, this is a precautionary measure.
7 Drinks High in Iron to Boost Your Health
1. Flaxseed and Sesame Smoothie
Humans have used flaxseeds for centuries to benefit from their numerous health benefits. For example, hemoglobin can be made from flaxseeds, which are high in iron. In addition, our bones can be strengthened by eating flax seeds regularly.
Sesame seeds have a nutty flavor and are a good source of iron. According to the USDA, each tablespoon of seeds contains 1.31mg of iron and various other minerals, including copper. In addition, they contain phosphorus, vitamin E, and zinc, which are critical for bone health. Make a flaxseed and sesame smoothie by following these simple steps:
- First, add some milk and honey to a blender and blend.
- Next, put in some flax seeds and sesame seeds.
- Blend until it’s creamy and thick, then remove from the blender.
- Drink fresh
2. Mulberry Smoothie
As one cup of mulberry extract contains 2.59mg of iron and 51mg of vitamin C, mulberries are a good source of vitamin C and iron. Vitamin C in mulberries also aids in iron absorption from other sources. To make matters even more frustrating, mulberries aren’t always easy to find in the supermarket. However, you can use them in this smoothie to get a sufficient amount of iron and vitamin C if you can obtain them. Follow these instructions to make the mulberry smoothie:
- Mulberries, bananas, Greek yogurt, oats, and chia seeds
- Make a delicious smoothie for breakfast using these ingredients.
You’ll feel full and get enough iron from the smoothie, so it’s a win-win.
3. Pumpkin Juice
Antioxidants and minerals are found in abundance in pumpkins, which can have a positive impact on your overall health. One of the best sources of iron, pumpkin seeds, are also a good source of zinc Pumpkin seeds can be eaten as a snack, but a great way to enjoy them is in a smoothie. The health benefits of pumpkin can also be enjoyed by consuming pumpkin juice. The following are the steps for making pumpkin juice:
- Blend the pumpkin in a food processor or blender.
- Drink the pulp as soon as you puree it.
4. Spinach, Cashew, Coconut, and Raspberry Smoothie
It’s easy to get iron from various sources in a smoothie. One of the best ways to increase your iron intake is by drinking one of these smoothies. These foods are rich in plant-based iron, also known as non-heme iron.
Cashew butter provides 11 percent of the daily recommended iron in two tablespoons (32gm). Because of its creamy texture, it’s a great addition to a smoothie. Plant-based protein makes up the majority of the smoothie’s composition. 6% of the daily iron requirement is in one cup (140gm) of frozen raspberries. It is also a good source of iron and has numerous health benefits.
5. Pea Protein Shakes
There is less iron in whey protein than in pea protein. For example, a 20gm serving of organic yellow pea protein provides 30% of the recommended daily iron intake. There are only 13 percent more grams of whey protein in the same amount of milk. Therefore, iron deficiency can be alleviated by eating pea protein powder.
It’s possible to add pea protein to shakes and smoothies, for example. Add it to beverages and other iron-rich ingredients to help them get their iron levels up. Avoid flavored or sweetened pea protein. Avoid weight gain; it prevents overconsumption of calories.
6. Beetroot Juice
Beets are a good source of folate, manganese, potassium, iron, betaine, and vitamin C, among other nutrients. Toxins in the liver are removed with the help of this juice. In addition, it enhances the efficiency of our red blood cells’ oxygen utilization.
Beetroot is rich in minerals that aid in the repair of blood cell membranes. The result is an increase in the body’s oxygen supply. The iron content of 100 grams of beetroot is 0.8 milligrams. You can add carrot, orange, or amla toppings to enhance the flavor and nutritional value of your beetroot juice.
7. Prune Juice
Prunes, which are dried plums, are a good source of iron from plants. One cup of prune juice contains 1.18mg of iron or 17% of the daily recommended value. Prune juice, in addition to its high iron content, aids in energy re-creation. Prunes are suitable for diabetes because they don’t raise blood sugar levels. Preventing stomach problems like constipation is another benefit.
Even though prune juice can help you meet your daily iron needs, you should remember that plant-based iron is less bioavailable than animal iron or iron from supplements. As a result, if you want to maintain normal levels of iron in your body, it’s best to eat a variety of plant and animal sources in moderation.
Juices for Anaemia
The nutritional value of a meal is reduced because juices differ from smoothies in the way that fruits and vegetables are combined. It is possible to make smoothies by combining whole fruits and vegetables. Instead, the fruit and vegetables are crushed to make juice. Therefore, juices only produce liquid and leave behind food pulp. As a result, the fiber content has some noticeable differences, despite the smooth texture. Vitamin C is also lacking in juices, so they don’t provide an iron boost.
A juice’s nutritional value is usually listed on the label, but factors such as storage time and temperature can alter this. The vitamin C content of orange juice, for example, drops by 60 to 67 percent after 31 days of being opened and refrigerated. Because of this, you are making your juice at home is the best way to get the vitamin C you need while still achieving the flavor and texture you prefer.
Avoid these Foods
Heme and Nonheme Iron Foods
Non-heme iron foods (plant sources) should be eaten with heme-iron foods to ensure adequate iron intake. Beans, dark leafy greens, beets, moringa leaves, almonds, sesame seeds, and other non-heme foods are examples. However, Heme-iron food contains animal sources such as meat, fish, and poultry in its ingredients.
To maximize iron absorption, eat iron-rich foods also high in vitamin C. A variety of fruits and vegetables fall into this category.
Iron absorption from iron-rich foods can be hindered by high calcium intake. Therefore, it is best to avoid dairy products when eating an iron-rich meal.
There are compounds in tea and caffeine that thwart the absorption of iron in an iron-rich diet. Because of this, you should avoid drinking tea or coffee while eating iron-rich foods, such as meat and poultry.
As it turns out, a wide variety of iron and vitamin C-rich liquids taste great. However, avoid black and herbal teas, coffee, and alcoholic beverages. Their plant components can prevent iron absorption. Include these healthy juices in your diet if you suffer from anemia, but remember that they should only be consumed in small amounts. Before introducing any new foods to your diet, consult your doctor.
Frequently Asked Questions (FAQs)
Q. How can I raise my iron levels quickly while pregnant?
A. There is an increased need for red blood cells during pregnancy because of the various changes in the body. Drinks high in iron like Aviva Romm’s iron tonic, spinach-cashew-raspberry smoothie, pumpkin juice, mulberry smoothie, and Prune juice can help you quickly raise your iron levels. Eating a diet rich in dark green leafy vegetables, legumes, broccoli, fish, and meat will also help you grow your iron levels.
Q. Is peanut butter high in iron?
A. In a tablespoon of peanut butter, you get 0.57mg of iron. A good source of protein and healthy fats, as well. You can enjoy peanut butter on your toast for breakfast with a cup of fresh orange juice. Apple and peanut butter are also a great healthy snack combination.
Q. Is Honey Good for iron deficiency?
A. Adding honey to your diet is a great way to get your iron intake. Copper and manganese, which aid in erythropoiesis, are also present. That makes it a powerful weapon in the battle against anemia. Additionally, eating honey with apples or bananas can help maintain a healthy balance between hemoglobin and red blood cells, thereby treating anemia due to a lack of iron.
Q. Is ginger tea good for anemia?
A. Anaemia is traditionally treated with ginger tea. As a source of vitamin C and iron, it aids in producing red blood cells. The result is an increase in the body’s hemoglobin levels. In addition, the health benefits of ginger tea include boosting immunity, fighting off infections, and relieving stress.
Q. Is oatmeal rich in iron?
A. In fact, oats are a good source of iron. Nonheme iron in oatmeal, on the other hand, is exceptionally high. As a result, you should eat it with a diet rich in vitamin C-rich fruits, such as citrus fruits. In addition, a wide variety of nutrients are beneficial to your overall health: vitamins, minerals, antioxidants, protein, and complex carbs.
Q. What food is highest in iron?
A. Iron content increases with red meat color. Therefore, red meat contains the most iron. Iron can be found in various foods, including clams, oysters, lentils, spinach, beets, fortified cereals, and apricots. Additionally, you can meet your daily iron needs by regularly consuming certain drinks.
Q. Are eggs high in iron?
A. Eggs contain 2.73mg of iron for every 100g serving of the protein. Heme and nonheme iron are both present in egg yolks. The high-quality protein, vitamins, and minerals they contain are also present. Even more importantly, eggs raise the levels of “good” cholesterol (HDL) in the body.
Q. Do bananas have a lot of iron?
A. Bananas contain only 0.5 mg of iron per 100 grams. There isn’t enough iron in this to meet your daily needs. As a result, bananas aren’t the best fruit for getting your iron. You can also eat raisins and prunes, which are rich in iron.
Q. What fruit is highest in iron?
A. Iron content per serving is highest in prunes and mulberries. There are also plenty of iron-rich fruits and vegetables like apricot nectar, raspberries, avocados, and olives. Antioxidants and other beneficial nutrients are also found in these fruits.
Q. How can I increase my iron naturally?
A. Meat, tofu, legumes, and spinach are all excellent sources of iron, which you can increase by eating them frequently. Vitamin C, found in citrus fruits like oranges, kiwis, and limes, helps regulate iron absorption. Tea and coffee contain tannins, which interfere with iron absorption from foods high in iron.
Q. How can I get 8 mg of iron a day?
A. You can get 8mg of iron daily from various foods. For example, adding clams, tofu, sardines, spinach, soy, clams, dried fruits, and legumes to your diet can give you 8 mg of iron daily. You can also boost your iron intake by drinking more water. Consume juices and smoothies high in iron, such as prune and beet juice. Orange smoothies contain vitamin C, which is necessary for iron absorption. Eating a healthy, well-balanced diet regularly is recommended.
Q. Which juice is rich in iron?
A. Prunes, beets, pumpkins, and spinach contain a significant amount of drinks high in iron in their juices, as do several others. They also have a wide variety of vitamins and minerals, which help your body maintain a healthy level of iron. You can get the most out of these juices by combining them with animal-based iron sources.
Q. What drink is good for iron deficiency?
A. Making a smoothie or shake is a convenient way to get iron from various sources in a single serving. Spinach, cashew, raspberry, mulberry smoothies, and beet and orange smoothies are just a few ideas. Additionally, prune juice, beetroot juice, and pumpkin juice are beneficial for iron deficiency. Nonheme iron is better absorbed when consumed with citrus juices like orange, tomato, or grapefruit, which are high in vitamin C.