Iron is an essential mineral that plays an important role in keeping your red blood cells healthy. If you don’t consume enough iron on a daily basis, your body may slow down the production of healthy red blood cells (otherwise known as erythrocytes). People who have low erythrocyte levels may suffer from a condition called iron-deficiency anemia. The most common route to recovery can be taking supplements and changing your diet so you consume more foods rich in iron.
Why not try some of the following iron-rich smoothie recipes if you’re experiencing any symptoms of iron deficiency? Our smoothie recipes for anemia are rich in iron and may help enhance your body’s absorption of iron.
In most cases, women who haven’t reached menopause suffer from iron-deficiency anemia because they lose blood once a month during their period. Your body needs red blood cells because they carry oxygen. In case your body has to work with a lack of oxygen, you may experience a number of health problems. You’ll likely feel tired throughout most of the day and your immune system will become weaker. To lower your risk of suffering from anemia, you should consume 18 milligrams of iron in case you’re a woman between the age of 19 and 50. Men and women over the age of 50 should consume 8 milligrams of iron each day.
As an essential mineral, iron is responsible for a few very important functions in the body. Most of the iron in your body is found in two compounds –hemoglobinandmyoglobin. The primaryrole of hemoglobinis to transfer oxygen from your lungs to your tissues. On the other hand,myoglobinis a protein that stores oxygen in your muscles.
Iron also plays a vital role in cellular respiration, a process through which your body converts food to energy. Your cells need this mineral to convert the energy found in nutrients into a more usable form known asadenosine triphosphate (ATP). Apart from that, many different enzymes in your body need iron as a cofactor for their functions.
Anemia refers to a condition caused by a lack of red blood cells in the blood. This can happen if your body doesn’t produce enough red blood cells. Your body might also be destroying red blood cells. Bleeding can also cause anemia, in case your body can’t replace red blood cells fast enough. There are five different types of anemia, including:
Today, we’re going to focus solely on iron-deficiency anemia, which is the most common type of this condition. Around2% of adult men suffer from iron deficiency anemia. Meanwhile, 9-12% of women develop this condition at some point during their life.
Iron-deficiency anemiausually develops slowly in the body. You might be suffering from this condition without even knowing it because it takes a while for you to start experiencing symptoms. Make sure to visit your doctor if you’re experiencing one or more of the following symptoms:
- Low body temperature
- Fatigue
- Dizziness
- Headaches
- Heart palpitation
- Shortness of breath
- Pale skin
You may reduce the risk of suffering from iron-deficiency anemia if you eat foods rich in iron, avoid drinking tea or tea with meals, and treat the cause of your blood loss. It’s also recommended that you consume foods that help your body absorb iron. Foods rich invitamin C can help enhance iron absorptionin your body.
When you get diagnosed with iron-deficiency anemia, your doctor may recommend you starttaking supplementsand changing your diet. It’s easy to take a few supplements every day, but including moreiron-rich foodsin your meals might be tricky. You might not have the time to prepare special meals, but everyone can take ten minutes out of their day to make an iron-rich smoothie. Here are some of the best and most delicious smoothie recipes for anemia.
Green Iron-Rich Smoothie for Anemia
Spinach is an excellent source ofnon-heme iron, which your body doesn’t absorb well. Nevertheless, you canboost iron absorption by consuming vitamin Ctogether with non-heme iron. There is a decent amount of this vitamin in spinach, but the orange and watermelon in this smoothie for iron deficiency increase the levels of vitamin C. Kale and pumpkin seeds are also packed with iron.
Apart from helping you boost your iron intake, spinach offers some impressive health benefits. It contains a high amount ofantioxidants, which are compounds that can slow down or prevent cellular damage caused by free radicals. The cellular damage these unstable compounds cause can lead to cancer, heart disease, stroke, arthritis, and many other conditions.
This leafy green vegetable may help you maintain your eye health since it containslutein and zeaxanthin, two carotenoids that keep your eyes safe from damage caused by sunlight. Astudyconducted by the University of Utah in 2014 suggested that the two compounds may be able to reverse existing damage to eye health.
What You’ll Need
- 1 cup spinach
- 1 cup watermelon
- 1 orange
- ½ cup kale
- ½ banana
- 2 tablespoons pumpkin seeds
How to Prepare
Combine all of the ingredients in your blender, add a bit of water, and blend for two minutes. This recipe yields two servings.
Dark Chocolate Iron-Rich Smoothie
This is a very simple and delicious iron smoothie recipe that consists of just four ingredients. Not only is it healthy, but it will satisfy your sweet tooth as well. Coconut milk is a great source of essential minerals like iron, calcium, magnesium, and manganese. It also contains a compound known aslauric acid, which plays an important role in maintaining the strength of your immune system.
Almonds and dark chocolate also boast high levels of iron, while the banana gives your smoothie a creamy consistency. Dark chocolate can have an incredibly positive effect on your overall health. Theflavanolsfound in this treat stimulate the production ofnitric oxidein your body, a compound that may help lower your blood pressure and improve circulation. Theflavanols found in dark chocolate may also boost your cognitive functionand may even help prevent conditions like Parkinson’s and Alzheimer’s disease.
What You’ll Need
- ½ cup coconut milk
- 1 banana
- 1 oz. dark chocolate or organic cocoa powder
- 1 oz. almonds
How to Prepare
Combine all of the ingredients in your blender and add a cup of ice. Blend for two minutes. This recipe makes one serving.
Kale & Parsley Iron-Rich Smoothie for Anemia
Kale, parsley, and flaxseeds are packed with iron. On the other hand, oranges, strawberries, and limes contain a lot of vitamin C, which can boost iron absorption. Most people mostly use parsley to flavor soups and sauces without even knowing how healthy it is. Parsley contains a high amount of vitamin K, which plays a vital role incalcium absorption. Since it helps your body absorb calcium, vitamin K is associated with maintaining bone health.
This herb also boasts some impressive anti-inflammatory properties. It is packed with antioxidants like vitamins A, C, and E, all of which are known to fight inflammation. Furthermore,animal studiessuggest parsley may protect the body from diabetes due to a compound it contains called myricetin.
Meanwhile, kale is literally one of the healthiest foods you can eat. It is packed with nutrients such as calcium, vitamin C and K, fiber, and potassium. Kale contains two extremely powerful antioxidants known askaempferolandquercetin, which may protect your body from inflammation and numerous diseases.
What You’ll Need
- 1 cup kale
- ½ cup parsley
- ½ cup strawberries
- 1 orange
- 1 lime
- 1 banana
- 1 tablespoon flaxseeds
How to Prepare
Begin by juicing the orange and lime. Pour the juice into your blender and add the remaining ingredients. Blend for two minutes. This recipe makes two smoothies.
High-Protein Lentil Smoothie
If you’re a vegan or vegetarian, it’s very important that you consume enough protein from plant sources. Why not try a delcious lentil smoothie? Lentils, which are made up of more than 25% protei, are the main ingredient in this smoothie. On top of that, lentils are packed with iron. Spinach and coconut milk are good sources of this mineral as well, while the vitamin C found in blueberries can help your body absorb iron.
Lentils are rich inpolyphenolsthat can help you maintain your immune system strength, protect your brain health, and fight inflammation. Certain studies suggest that these compounds may also play an important role inimproving blood sugar levels. Other than that, lentils are a great source of potassium, folic acid, and fiber. All three of these nutrients are known for supporting heart health.
What You’ll Need
- ½ cup dry lentils
- 1 cup spinach
- ½ banana
- ½ cup blueberries
- ½ cup coconut milk
- 1 teaspoon cinnamon
How to Prepare
Pour the coconut milk into your blender, followed by the remaining ingredients and blend until smooth. This recipe yields two servings.
Quinoa & Kale Smoothie
Each of the ingredients in this recipe has a high iron content. Quinoa boasts the same powerful plant compounds as kale called kaempferol and quercetin. In case you’re a vegan or vegetarian you should consume quinoa often, as it’s anexcellent plant-based source of protein. What makes quinoa an outstanding source of protein is the fact that it contains allnine essential amino acids, which is rare when it comes to plant foods.
What You’ll Need
- 1 cup kale
- ½ cup cooked quinoa
- 1 cup coconut milk
- 1 oz cashews
- 1 tablespoon flaxseeds
How to Prepare
Pour the coconut milk into your blender and add the other ingredients. Blend for two minutes. Add water or ice cubes if you want a thinner consistency. This recipe makes two smoothies.
Spinach & Kiwi Iron-Rich Smoothie
Spinach and flaxseeds provide this smoothie with a good amount of iron, while the lime and kiwis boost its vitamin C content. Meanwhile, the Greek yogurt gives it a creamy consistency. If you want to discover more recipes containing this ingredient, make sure you check out my10 healthy Greek yogurt smoothiesarticle.
Thephytonutrients found in kiwimay be able to protect your DNA from oxidative damage. Since it’s a good source of fiber, this fruit can aid digestion. Another interesting health benefit of kiwi is that its highvitamin C content influences the production of collagen, a protein that may help keep your skin healthy. This vitamin also can play a key role in strengthening your immune system.
What You’ll Need
- 1 cup baby spinach
- 2 kiwis
- ½ green apple
- ½ banana
- ½ cup Greek yogurt
- 2 tablespoons ground flaxseeds
- 1 lime
How to Prepare
Juice the lime, then put all of the ingredients into your blender. Add a cup of ice cubes and blend until smooth. This recipe makes two servings.
Prune Juice Iron-Rich Smoothie
Prune juice, spinach, and flaxseeds contain a good amount of iron. On the other hand, strawberries and blueberries boast high levels of vitamin C, which can help your body absorb iron more efficiently. Prune juice is best known for its ability to counter constipation due to its fiber content. On top of that, it is a good source of potassium, amineral vital for heart health.
Aside from being an excellent source of vitamin C, blueberries offer other impressive health benefits as well. They contain plant compounds known asanthocyanins, which may have anti-viral, anti-cancer, and anti-inflammatory properties. Blueberries can alsoreduce the risk of neurodegenerative diseases, like Parkinson’s and Alzheimer’s. Another great thing about this fruit is that it may evenreduce the risk of type 2 diabetes.
What You’ll Need
- 1 cup prune juice
- 1 cup baby spinach
- 1 cup blueberries
- ½ cup vanilla Greek yogurt
- ½ cup strawberries
- 1 tablespoon ground flaxseeds
How to Prepare
Pour the prune juice and Greek yogurt into your blender, followed by the rest of the ingredients. Add several ice cubes if you want a thinner consistency. Blend for two minutes. This recipe yields two smoothies.
If you’re suffering from anemia, you should increase your iron intake. The most common approach to dealing with this condition is to take supplements and alter your diet. Try some of the delicious iron-rich smoothie recipes in this article that may help you fight anemia. Once you boost your iron intake, you may feel better and energized, your immune system may become stronger, and your cognitive function canimprove.
