10 Best High Iron Smoothies to Combat Iron Deficiency

Iron deficiency is a common ailment, especially in women of childbearing age.

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However, iron deficiency is also common across populations due to many factors including age, diet, and certain medical conditions.

And so it’s crucial to try and boost your iron levels through diet. And one of the easiest and most delicious ways to do so is to make a delicious iron boosting smoothie.

So in the post, we showcase a list of 10 delicious high iron smoothies you are sure to enjoy.

If you’re looking to boost your iron levels, smoothies can be a delicious and nutritious way to do it!

Packed with ingredients known for their high iron content, these eight smoothies not only taste great but also support your health. Let’s blend up some goodness and get those iron levels up!

1. Chia Seed and Triple Berry Energy Booster

This smoothie is a fun way to boost your iron intake. Packed with chia seeds and vibrant berries, it’s both tasty and nutritious.

Iron-Boosting Triple Berry Smoothie

Ingredients:

• 1 cup mixed berries (blueberries, raspberries, strawberries)
• 1 small handful of fresh spinach
• 1/2 banana
• 1/2 cup orange juice
• 1 tablespoon chia seeds

Instructions:

1. Add the berries, spinach, banana, and orange juice to a blender.
2. Blend until smooth.
3. Stir in chia seeds and blend again briefly. Serve immediately.

2. Cocoa and Almond Butter Delight

This smoothie combines the rich flavors of cocoa and almond butter for a tasty treat. It’s packed with iron, making it perfect for anyone looking to boost their intake. Enjoy this delicious drink anytime you need a quick pick-me-up!

Ingredients:

• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon almond butter
• 1 frozen banana
• 1/2 cup oat milk, can use almond milk
• 1 Tablespoon ground flax meal.
• Honey to taste

Instructions:

1. Blend cocoa powder, almond butter, banana, oat milk, and flax meal until smooth and creamy.
2. Adjust sweetness with a touch of honey if desired. Serve immediately.

3. Kale and Berry Iron Boost

This kale and berry smoothie is a tasty way to tackle iron deficiency. Packed with leafy greens and antioxidant-rich berries, it’s both refreshing and nutritious. Enjoy it as a quick breakfast or a healthy snack!

High-Iron Kale and Berry Smoothie

Ingredients:

• 1 cup kale leaves (stems removed)
• 1 cup frozen mixed berries
• 1/2 cup unsweetened almond milk
• 1/4 cup orange juice
• 1 tablespoon ground flaxseeds

Instructions:

1. Combine kale, berries, almond milk, and orange juice in a blender.
2. Blend until creamy.
3. Add ground flaxseeds and blend for a few more seconds. Enjoy chilled.

4. Spinach and Banana Power Smoothie

This Spinach and Banana Power Smoothie is a great way to boost your iron intake.

Packed with spinach, it’s rich in nutrients and tastes deliciously refreshing. Just throw in a banana for natural sweetness, and you’re set for a healthy snack!

See recipe here

5. Beetroot and Orange Vitality Blend

This vibrant Beetroot and Orange Vitality Blend is a fantastic choice for boosting your iron levels.

The earthy sweetness of beetroot pairs perfectly with the zesty tang of orange, making each sip refreshing and delicious.

Packed with nutrients, this smoothie not only helps fight iron deficiency but also brightens your day!

Orange Beetroot Iron Smoothie

Ingredients:

• 1 small cooked beetroot, diced
• 1/2 orange, peeled
• 1/2 cup orange juice
• 1/2 cup frozen strawberries
• 1 frozen banana
• 1 teaspoon fresh ginger (optional)

Instructions:

1. Place beetroot, banana, orange, orange juice, strawberries, and ginger in a blender.
2. Blend until smooth and serve.

6. Avocado and Spinach Creamy Smoothie

This Avocado and Spinach Creamy Smoothie is a tasty way to boost your iron intake.

Packed with spinach, mango, banana, and pumpkin seeds this smoothie is a great source of iron and iron-boosting nutrients such as vitamin C.

This smoothie is smooth, creamy, and perfect for any time of day.

Blend it up for a refreshing drink that supports your health and tastes great!

Avocado Spinach Smoothie

Ingredients:

• 1/2 avocado
• 1 cup spinach
• 1/2 frozen banana
• 1 cup Frozen mango
• 1/2 cup coconut water
• 1 tablespoon pumpkin seeds

Instructions:

1. Blend avocado, spinach, banana, mango, and coconut water until creamy.
2. Add pumpkin seeds and blend briefly to maintain a bit of texture. Serve fresh.

7. Mango and Pumpkin Seed Fusion

This Mango and Pumpkin Seed Fusion is a tasty way to boost your iron levels. The creamy mango pairs perfectly with crunchy pumpkin seeds, making it both refreshing and satisfying.

You’ll love how easy it is to whip up this nutrient-packed smoothie for a quick pick-me-up.

Mango Banana, Pumpkin Seed Smoothie

Ingredients:

• 1/2 cup fresh or frozen mango chunks
• 1/2 banana
• 1 tablespoon pumpkin seeds
• 1/2 cup almond milk
• 1 teaspoon honey (optional)

Instructions:

1. Blend mango, banana, pumpkin seeds, and almond milk until smooth.
2. Taste and add honey if needed for sweetness. Serve immediately.

8. Strawberry and Oat Iron Booster

This Strawberry and Oat Iron Booster is a delicious way to help with iron deficiency.

Packed with strawberries and oats, it offers a tasty blend that’s both refreshing and a great source of iron and iron boosting nutrition. Enjoy this smoothie for a quick boost any time of the day!

Strawberry and Oat Iron Booster

Ingredients:

• 1 cup fresh or frozen strawberries
• 1/4 cup rolled oats (soaked for 10 minutes in water or almond milk)
• 1/2 banana
• 1/2 cup fortified plant-based milk (like almond or oat milk)
• 1 teaspoon chia seeds
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. Soak the rolled oats in a small amount of almond milk or water for about 10 minutes to soften.
2. Add the soaked oats, strawberries, banana, plant-based milk, and chia seeds to a blender.
3. Blend until smooth and creamy.
4. Taste and sweeten with honey or maple syrup if needed. Serve immediately.

9. Peanut Butter and Banana Iron Shake

This Peanut Butter and Banana Iron Shake is a tasty way to boost your iron levels.

Packed with protein and healthy fats, and iron boosting banana and peanut butter, it’s one of the best high iron smoothies perfect for starting your day or as a post-workout treat.

Just blend it up and enjoy a delicious drink that supports your health!

Peanut Butter and Banana Iron Shake

Ingredients:

• 1 tablespoon natural peanut butter
• 1 frozen banana
• 1/2 cup fortified soy milk or oat milk
• 1 tablespoon ground flaxseeds
• 1 teaspoon unsweetened cocoa powder
• 1/2 teaspoon vanilla extract (optional)

Instructions:

1. Place the peanut butter, frozen banana, soy milk, flaxseeds, cocoa powder, and vanilla extract in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and serve immediately.

10. Iron-Boosting Nutrients in These Smoothie Recipes

These smoothies are carefully crafted to include ingredients that not only provide iron but also enhance its absorption.

Iron comes in two forms: heme iron (found in animal-based foods) and non-heme iron (from plant-based sources). These smoothies focus on non-heme iron, which benefits from pairing with vitamin C to improve absorption.

• Iron-rich Ingredients: Spinach, kale, pumpkin seeds, flaxseeds, red lentils, oats, and peanut butter are excellent sources of plant-based iron. Vitamin C Sources: Strawberries, oranges, mango, pineapple, and beetroot are rich in vitamin C, which significantly enhances the absorption of non-heme iron. Additional Enhancers: Ingredients like chia seeds and almond butter add healthy fats that support nutrient absorption. Oats and flaxseeds also provide essential minerals that complement an iron-rich diet.

Vitamins and Iron in Ingredients

• Spinach and Kale: Both are powerhouse greens rich in iron and vitamin K. They also contain small amounts of vitamin C to assist with absorption.

• Berries (Strawberries, Blueberries, Blackberries): Packed with vitamin C, which boosts iron absorption. Berries are also high in antioxidants that promote overall health.

• Banana: Provides small amounts of iron and potassium, making it a perfect complement to iron-rich ingredients.

• Pumpkin Seeds and Chia Seeds: Rich in non-heme iron, magnesium, and zinc. They also add texture and nutrition to the smoothies.

• Beetroot: A natural source of iron, folate, and vitamin C, beetroot enhances blood health and overall vitality.

• Citrus Fruits (Oranges, Pineapple): These are some of the richest sources of vitamin C, ensuring better iron absorption.

• Nuts and Nut Butters: Almond butter and peanut butter contain iron, protein, and healthy fats, making them versatile additions.

• Cocoa Powder: Unsweetened cocoa powder is a surprising source of non-heme iron and also contains magnesium and antioxidants.

By combining these nutrient-rich ingredients, these high iron smoothies not only taste great but also work together to boost your daily iron intake and improve overall nutrient absorption.

I hope you will enjoy these high iron smoothies and make them part of your daily healthy routine. So out and make a delicious iron rich smoothie.