Boosting your iron intake can be achieved through various methods, including incorporating supplements, consuming more lean meats, seeds, and poultry, or selecting beverages rich in iron. Additionally, your healthcare team might recommend an iron infusion procedure if necessary. It is quite common to experience low or deficient iron levels, with iron deficiency anemia recognized as the most prevalent nutrient deficiency globally. This condition impacts approximately 11% of women of reproductive age across various countries, including Australia, India, and Canada. If you've been diagnosed with low iron levels or iron deficiency anemia, it is advisable to consult a healthcare professional, who may recommend iron supplements.

In more severe situations, they might prescribe intravenous (IV) iron infusions to help restore your iron levels effectively. Moreover, you may be encouraged to enhance your dietary iron intake to support your health. Incorporating both heme (animal-based) and non-heme (plant-based) sources of iron into your meals can significantly aid in boosting your body's iron reserves and help maintain optimal levels. If you are dealing with anemia, adhering to your doctor's advice regarding supplements and other treatment options is crucial. In many instances, merely increasing your dietary intake may not suffice to elevate your body's iron levels to a healthy range.

Here are 6 beverages that are known to be rich in iron.

1. Floradix

While it may not fit the traditional definition of a beverage, Floradix serves as a highly effective liquid iron supplement, making it an excellent option for individuals suffering from iron deficiency. This plant-based formulation includes a variety of beneficial extracts such as carrot root, stinging nettle (bichu buti), spinach leaves (palak), kelp, rosehip, and hibiscus flowers, complemented by added iron in the form of ferrous gluconate and essential B vitamins. A single serving of 10 mL (approximately 0.34 ounces) delivers a remarkable 10 mg of iron, which equates to 56% of the daily value (DV). Additionally, it provides over 100% of the DV for vital vitamins including B12, B6, thiamine, and riboflavin. For optimal results, it is recommended that adults consume one serving of Floradix two times a day. Remember, Floradix is categorized as a dietary supplement rather than a beverage, so adhering to the suggested serving size is crucial for safety and effectiveness. Purchase Floradix online for your nutritional needs.

2. Prune Juice

Prunes, also known as dried plums, are a fantastic natural source of non-heme iron. In fact, just a single cup (240 mL) of prune juice provides approximately 17% of the daily value (DV) for this essential mineral. While enjoying prune juice can certainly aid in fulfilling your daily iron requirements, it is crucial to recognize that non-heme iron is not as readily absorbed by the body compared to heme iron or the iron found in supplements. This lower bioavailability means that your body may struggle to utilize it effectively. Therefore, it is not advisable to depend solely on prune juice or any other non-heme iron sources for meeting your iron needs, particularly if you are dealing with anemia. To ensure optimal iron levels, it is recommended to incorporate a combination of both non-heme and heme iron into your daily diet.

3. Green Juice

Greens—such as spinach (palak), purslane (kulfa), beet greens (chukandar ke patte), Swiss chard, dock, and turnip greens (mooli ke patte)—are recognized as some of the richest sources of non-heme iron available for consumption.  Consequently, whether you choose to prepare green juice at home or opt for ready-made versions from your neighborhood health food store or cafe, you can effectively fulfill your daily iron requirements. Incorporate a variety of greens along with additional iron-rich ingredients, like parsley (dhania), into your homemade green juices. Feel free to experiment by adding fruits that are high in vitamin C, such as lemons, grapefruits, or oranges, to enhance the absorption of non-heme iron.

Consider trying this invigorating green juice recipe, which provides about 15% of the Daily Value (DV) for iron in a single 1-cup (240-mL) serving. Just blend the following ingredients in a juicer and savor it ice-cold:

• 1 peeled lemon
• 1/2 cup (30 grams) of fresh parsley
• 2 pears, sliced into wedges
• 3 cups (243 grams) of fresh spinach
• 6 celery sticks

Alternatively, you might explore green powders, which serve as another excellent source of iron. For instance, a single teaspoon (5 grams) serving of Super Green Mix from YourSuper.com provides around 8% of the DV for this essential mineral.

4. Pea Protein Shakes

Pea protein powder stands out for its higher iron content compared to other protein powders, such as whey. A standard serving of 100 grams of organic yellow pea protein isolate provides approximately 30% of the Daily Value (DV) for iron, in stark contrast to whey protein isolate, which lacks iron entirely.

This plant-based protein is incredibly versatile and can be incorporated into various shakes or smoothies. To boost your iron intake, consider combining pea protein with other iron-rich ingredients. For instance, you can try using pea protein powder in a delightful Green Protein Smoothie recipe, which blends together vanilla protein powder, fresh spinach, unsweetened coconut milk, frozen bananas, and creamy peanut butter. This smoothie not only supplies iron but is also abundant in protein, healthy fats, and dietary fiber, along with essential vitamins and minerals such as potassium and vitamin C. When selecting pea protein, aim for unsweetened options or those enhanced with natural sweeteners like monk fruit or stevia, which are healthier alternatives. A great choice is NOW Sports Nutrition Unflavored Pea Protein, which is ideal for incorporating into various dishes, including oatmeal and chia pudding, as well as smoothies and shakes.

5. Cocoa and Beef Liver Smoothie

Cocoa products such as cacao nibs, cocoa powder, and cacao are renowned not only for their delightful flavor but also for being rich sources of essential minerals like magnesium, manganese, copper, and phosphorus. Moreover, they boast a commendable iron content. For instance, a serving of just 100 grams of Navitas cacao powder provides approximately 80% of the Daily Value (DV) for iron, showcasing its nutrient density. On the other hand, beef liver stands out as one of the most potent natural sources of heme iron available. Despite its nutritional benefits, the distinct flavor can be unappealing to many. Thankfully, incorporating beef liver powder into various recipes, such as smoothies, allows you to enjoy its health benefits while effectively masking its taste.

A mere 40-gram serving of NOW Argentine Beef Liver Powder yields about 16% of the DV for iron in a form that your body can readily absorb. Additionally, this powder is packed with protein and vital vitamins, specifically B12 and B6, making it a nutritional powerhouse. For those interested, you can conveniently purchase NOW Argentine Beef Liver Powder online. When you blend cacao powder with beef liver powder in a smoothie, you're combining both heme and non-heme iron, creating an exceptional method to enhance your iron intake. This combination also supplies other vital nutrients that are often lacking in many diets, such as vitamins B12 and magnesium.

To make the most of these ingredients, try adding a scoop of beef liver powder to this Creamy Tart Cherry Chocolate Smoothie, which already includes cacao powder, creamy avocado, and Montmorency tart cherries — a fantastic source of vitamin C.

6. Spinach, Cashew, and Raspberry Smoothie

Smoothies offer a fantastic method to blend various sources of iron into one delicious drink. This delightful spinach, cashew, raspberry, and coconut smoothie not only tantalizes your taste buds but also significantly boosts your daily iron consumption. All these ingredients are notable for providing non-heme iron, which is essential for maintaining healthy iron levels in the body.

To prepare this smoothie, start by adding 100 grams of fresh spinach, 100 grams of frozen raspberries, and 32 grams of cashew butter to a blender, along with a scoop of unsweetened pea protein powder. Pour in your choice of unsweetened cashew, coconut, or almond milk to achieve your desired consistency, then blend until the mixture is perfectly smooth.

Cashew butter is a wonderful addition, contributing approximately 11% of the daily value (DV) for iron per 32-gram serving. Its rich, creamy texture not only enhances the smoothie but also adds a healthy dose of plant-based protein. Meanwhile, frozen raspberries furnish about 6% of the DV for iron per 100-gram serving, while 100 grams of fresh spinach is remarkably rich, offering around 15% of the DV.

The Bottom Line

If you find yourself with low iron levels or have received a diagnosis of iron deficiency anemia, it is crucial to adhere to the guidance provided by a healthcare professional.

Such recommendations may encompass:

• consuming iron supplements
• undergoing iron infusion treatments
• increasing your intake of iron-rich foods, including:
  • lean meats
  • poultry (murgi)
  • fish (machli)
  • spinach (palak)
  • various seeds (beej)

Additionally, opting for beverages that are high in iron can be beneficial. Consider trying some of the drinks mentioned in this article to incorporate flavorful and accessible sources of iron—along with many other essential nutrients—into your daily meals.