Iron Rich Smoothie
Many pre-menopausal women are low in their iron stores due to a monthly cycle and postpartum. This Iron Rich Smoothie is a great way to naturally help increase iron levels. Plus, it tastes great and is a satisfying breakfast or meal replacement smoothie.
Green smoothies can be delicious, even when you aren’t used to the color! This one is naturally sweetened with a date and includes lots of iron-rich plant based ingredients.
One serving of this iron-rich smoothie contains almost 4 grams of iron, or almost 20% of the recommended daily intake.
Even kids say they can’t taste spinach in a smoothie, so you will enjoy this recipe even knowing what goes into it.
Iron Smoothie Benefits
- Most all pre-menopausal can use more iron in our diets. Whether you’re having a monthly cycle or you are postpartum, it is very common for women of child-bearing age to have iron-deficiency anemia according to the World Health Organization. This means that you don’t have enough red blood cells to carry oxygen around the body. There are several different types of anemia so be sure to ask your doctor if you are having symptoms of low iron.
- This particular recipe is part of my round-up of the best breastfeeding smoothies for new moms. Kids can also have low iron too! Getting iron from whole foods is always great, even if you also need to take an iron supplement.
- Iron supplements can cause constipation so this fiber-rich smoothie is a great option. The balance of ingredients helps with iron absorption and is a great addition for anyone suffering from iron deficiency anemia.
Key Ingredients
- Spinach is a dark, leafy green that is rich in plant-based iron (also called non-heme iron). Try using baby spinach for a tender leafy green that blends well into smoothies.
- Bananas are naturally sweet and when frozen make this smoothie creamy. See my guide on how to freeze bananas.
- Orange juice is full of vitamin C which helps your body absorb iron. It’s perfect to use to keep this smoothie dairy-free. Feel free to swap out the orange juice for other liquids like prune juice which are also high in vitamin C and iron.
- Blackstrap molasses is again, an iron-rich food that is a delicious way to hep with daily iron requirements! It has a strong taste but is great mixed with the other ingredients.
- Cocoa powder is a nice source of copper which is an essential mineral and may help with low iron levels as well. Plus it adds a nice dark chocolate flavor.
- Pepitas (also known as pumpkin seeds) are rich in plant-based iron and healthy fats. They also add some protein.
Please see the recipe card at the end of this post for the exact ingredients and measurements.
Recipe Steps
Step One
Add ingredients to the jar of a high-powered blender in the order given.
Please see the recipe card at the end of this post for the exact ingredients and measurements.
Step Two
Blend until smooth and creamy and serve!
Recipe Tips
- This recipe is very versatile. You can use a variety of iron-rich ingredients such as cooked beets, beet greens or even iron from animal sources like beef liver (try freezing the beef liver into chunks before adding it to the smoothie). Iron from food sources is generally easy to digest and can really help ensure you get enough iron.
- If you want a thicker smoothie, feel free to add a handful of ice cubes before blending.
- If you want to increase the protein content of this smoothie, feel free to add 1-2 scoops of your favorite unsweetened protein powder. I recommend using a beef protein powder or cricket protein powder to add even more heme (bioavailable) iron to this smoothie. You can also check out my list of the best clean protein powders or the best protein powders for pregnancy.
- This recipe can easily be doubled if you want more servings. You may also like this Green Goodness Smoothie which includes a nice mixture of veggies and fruit.
Recipe FAQs
Yes it is, as no dairy or even milk alternatives are used. Orange juice is the liquid to allow everything to blend and a date is used as a natural sweetener.
In order for the spinach to fully blend into the smoothie, I find a high-powered blender fairly necessary. You can always try blending the spinach into the juice before adding the other ingredients to see if that works for you in a regular blender.
Animal foods generally have the most iron and are the best absorbed.
That said, there are lots of plant foods that also have high iron content. Legumes, some nuts and seeds, and leafy greens can all help improve your iron intake. Just be sure to also consume vitamin C-rich foods like citrus or red bell peppers to help with the absorption of iron.
As written, it has about 4 grams of non-heme iron from plant sources. To make it even richer in iron, consider adding a beef-based protein powder or frozen beef liver chunks.
More Healthy Smoothie Recipes You Might Like
- Anti-Cancer Green Smoothie
- Constipation Smoothie
- Strawberry Protein Smoothie
- Turmeric Shot
- 1,000 Calorie Smoothie
- Liver Detox Green Smoothie
Check Out These Articles About Women’s Health
Iron Rich Smoothie for Anemia
Many pre-menopausal women are low in iron stores. This Iron Rich Smoothie is a great way to naturally help increase iron levels. Plus, it tastes great and is a satisfying breakfast or meal replacement smoothie.
- Total Time: 15 minutes
- Yield: 2 servings 1x
Ingredients
- 1 cup orange juice
- 1 ripe kiwi, cut in half (peeled or unpeeled)
- 1 frozen banana, broken into chunks
- 1 pitted date or prune
- 2 handfuls baby spinach
- 2 tablespoons unsalted raw pumpkin seeds
- 2 tablespoons cacao powder or cocoa powder
- 1 tablespoon blackstrap molasses
Instructions
- In the base of a high-speed blender, combine the orange juice, kiwi, banana, date, spinach, pumpkin seeds, cocoa powder, and molasses.
- Lock on the lid and blend for 30-45 seconds, or until the mixture is fully combined and creamy.
- Serve immediately.
Notes
- If you want a thicker smoothie, feel free to add a handful of ice cubes before blending.
- If you want to increase the protein content of this smoothie, feel free to add 1-2 scoops of your favorite unsweetened protein powder. I recommend using a beef protein powder or cricket protein powder to add even more heme (bioavailable) iron to this smoothie.
- This recipe can easily be doubled if you want more servings.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Smoothie
- Method: Blender
- Cuisine: Healthy
- Diet: Vegan
Nutrition
- Serving Size: 1/2 of recipe
- Calories: 293
- Sugar: 44 g
- Sodium: 35.8 mg
- Fat: 6.2 g
- Saturated Fat: 1.4 g
- Carbohydrates: 60.6 g
- Fiber: 6.5 g
- Protein: 6.9 g
- Cholesterol: 0 mg
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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition. She is a top wellness and food blogger with nearly 10 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send Carrie a message through her contact form.
Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.
Hi. Thanks for the recipe! Can I add water to it? Also would you recommend this smoothie daily for someone close to being anemic?
Hey love the recipe wanna try it out ! But I am allergic to oranges what do you recommend I substitute with ? Thank you .!
I would use another vitamin C-rich juice like pineapple juice! 🙂
I can’t wait to try this recipe!! Sounds delicious and I need to up my iron levels desperately 😅….
This is one of my favorite smoothies! Tastes great and easy to make.