Iron Boosting Smoothie: Best Iron-Rich Green Smoothie

Iron boosting smoothie

If you’re looking for a delicious and nutritious way to increase your iron levels, this iron boosting smoothie is a sweet way to do it.

As an RN I work in an inpatient setting, I see many patients with low iron levels who can benefit from eating more iron rich foods to boost their iron intake.

Iron deficiency is a common phenomenon affecting 4-5 million Americans and is the most common nutritional deficiency in the world, according to Havard Health.

Iron is a very important mineral in the body because it’s required in the synthesis of hemoglobin the molecule that carries oxygen in red blood cells.

When iron levels are low, there are fewer red blood cells and they are usually small and misshapen which means they are not able to carry enough oxygen throughout the body.

And when that happens you start to experience signs and symptoms of low iron or iron deficiency such as feeling dizzy, weak, and many more.

For a woman between the ages of 18-50, the recommended daily iron intake is 18mg, and if over 50 the recommended daily value is 8mg.

Women of the menstruating age lose a lot of blood monthly, and if you are not careful with your diet or are vegan or vegetarian, you may be at risk of iron deficiency.

If you think you have signs and symptoms of iron deficiency, the best place to start is to talk to your healthcare provider because severe iron deficiency may require a blood transfusion.

Usually, that happens when your hemoglobin levels have fallen to below 7.

If it’s above 7 but still not optimal your doctor may prescribe an iron supplement.

So ensuring you meet your daily iron through die is a good idea.

Please keep in mind that this smoothie won’t meet all your RDA for iron, but it helps.

If you are a vegan or vegetarian ensure you are also eating other foods rich in iron such as beans, peas, kale, soybeans, tofu, and various seeds and nuts.

And if you are not vegan, you can eat liver, other organ meats, red meat, poultry, fish, and of course all the veggies and grains rich in iron. Learn more about the best iron-rich foods in this post.

This iron-boosting smoothie is perfect for you if you are dealing with low iron levels or just to maintain healthy iron levels.

This green smoothie is so delicious and an easy way to boost your iron levels.

Heme and nonheme iron

Heme iron is found in animal flesh such as red meat, organ meats, poultry, and seafood.

Nonheme iron is found in plant foods like grains, leafy greens, nuts, seeds, and legumes.

Heme iron is easier to absorb than non-heme iron. Consuming Vitamin C foods and non-heme iron together enhances the absorption of nonheme iron.

It is important to note that certain conditions can inhibit the absorption of non-heme iron such as eating bran fiber-rich foods at the same time, or large amounts of calcium, especially from supplements, as well as phytates and tannins.

Phytates are plant substances and tannins are found in tea and coffee. You can learn more about phytates and antinutrients in this article.

Enhancing Iron Absorption

Iron boosting smoothie

To optimize iron absorption from your smoothie, it’s essential to pair iron-rich ingredients with others that enhance absorption.

One strategy is to include a source of vitamin C in your green smoothie.

Including fruits like orange juice, strawberries, or kiwi in your smoothie can provide a good dose of vitamin C while adding a burst of flavor.

Additionally, pairing your iron-rich green smoothie with foods containing heme iron, such as lean meats or fish, can further enhance iron absorption.

Combining heme and non-heme iron foods can provide a powerful iron boost to your body.

This particular iron boosting smoothie features ingredients that together not only boost iron levels but also contribute to the overall nutritional value of your smoothie.

With its vibrant colors, refreshing taste, and iron-rich ingredients, this green smoothie is a delightful and nutritious way to increase your iron intake.

Ingredients for Iron-Boosting Green Smoothie + Benefits

Iron boosting smoothie

Let’s take a look at the ingredients that make this iron boosting smoothie so good for you.


This smoothie calls for 2 cups of spinach which provides 1.6mg of iron.

The best part is you can’t taste the spinach, just pure deliciousness. Plus the spinach gives the smoothie a gorgeous green color.

Spinach is a great source of nonheme iron and is also packed with vitamins A, C, and K, as well as folate, magnesium, and antioxidants.

Spinach is a powerhouse source of antioxidants and anti-inflammatory compounds. These compounds help to boost the immune system, plus they are also anti-aging.

Learn more about the best antiaging foods to keep your glow on.

Chia Seeds

Chia seeds are a good plant-based source of iron. About 1 tablespoon (15 grams) of chia seeds contains approximately 1 milligram of iron.

Chia seeds are also rich in omega-3 fatty acids, fiber, protein, calcium, and antioxidants. Chia seeds promote heart health, aid digestion, support bone health, and may help in weight management.

These seeds are tiny but mighty plus they add extra smoothiness to this smoothie.


While bananas contain only trace amounts of iron, they provide a good source of vitamin C, which enhances iron absorption.

Bananas are rich in potassium, vitamin B6, and fiber. They support heart health, aid digestion, regulate blood sugar levels ( because of fiber), and provide energy. If you struggle with high blood sugar, you can use an avocado instead of a banana. But if your blood sugars are well managed 1 medium banana would be okay.


Kiwi fruit contains a small amount of iron, with one medium-sized kiwi (about 100 grams) containing approximately 0.3 milligrams of iron.

Kiwi is a great source of vitamin C contributing to overall iron absorption.

Kiwi is loaded with vitamin C, vitamin K, vitamin E, potassium, fiber, and antioxidants. It supports immune function, improves digestion, promotes skin health, and may reduce inflammation.


Pineapple is rich in vitamin C, manganese, bromelain (an enzyme with anti-inflammatory properties), and antioxidants. It supports digestion, boosts immunity, promotes bone health, and aids in wound healing.

And because pineapple is rich in vitamin C it helps with iron absorption in this smoothie.

Almond Milk (Fortified)

Fortified almond milk is a good source of iron.

And almond milk is low in calories and contains no cholesterol. It’s rich in vitamin E, calcium, and vitamin D (if fortified), supporting bone health, heart health, and skin health.


Yogurt contains a small amount of iron and it also provides probiotics that aid in digestion and nutrient absorption.

Yogurt is a good source of protein, calcium, and vitamin B12 as well.

Adding yogurt to this smoothie also helps make this smoothie thicker, and more satiating.

Pumpkin Seeds (also known as Pepitas):

Pumpkin seeds are delicious and full of health benefits they are a good source of iron. Approximately 2 tablespoons (about 28 grams) of pumpkin seeds contain around 2-3 milligrams of iron.

Pumpkin seeds are rich in magnesium too, which is important for bone health, heart health, and muscle function. Magnesium also helps regulate blood pressure and blood sugar levels.

Pumpkin seeds are a good source of zinc, which supports immune function, wound healing, and proper growth and development.

Pumpkin seeds are a plant-based source of protein, making them a valuable addition to vegetarian and vegan diets.

Pumpkin seeds contain healthy fats, including omega-3 and omega-6 fatty acids, which support the heart.

Pumpkin seeds are also rich in antioxidants like vitamin E and carotenoids, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.

So adding pumpkin seeds in this smoothie kicks the nutrient value of this smoothie up a notch.

Medjool dates

While dates are not a significant source compared to other ingredients like spinach or pumpkin seeds, dates are a great addition to this smoothie.

Dates are naturally sweet, making them an excellent natural sweetener for this smoothie without the need for added sugars.

And despite being sweet, they have a low glycemic index, which means they cause a slower rise in blood sugar levels compared to refined sugars.

Medjool dates are high in dietary fiber, as well which promotes digestive health, and prevents gut inflammation. This helps with nutrient absorption in the gut including iron.

Dates are a good source of potassium, an essential mineral that helps regulate blood pressure, maintain proper fluid balance, and support heart health.

Dates also contain various antioxidants, including flavonoids, carotenoids, and phenolic acid, which help neutralize harmful free radicals in the body and protect against oxidative stress.

They are also rich in vitamins and minerals such as vitamin B6, magnesium, and copper, which play roles in energy metabolism, bone health, and immune function.

So adding dates to this smoothie increases its nutritional value.

How to make this iron boosting smoothie

Iron bossting smoothie 9

Recipe ingredients

  • 1 medium ripe banana( frozen or fresh)
  • 2 kiwis, peeled and sliced
  • 1 cup fresh spinach leaves
  • 1 cup almond milk (unsweetened)
  • 2 tablespoons chia seeds
  • ½ cup plain yogurt (Greek yogurt or dairy-free yogurt)
  • 1 cup fresh pineapple chunks( fresh or frozen)
  • 1 tablespoon Greek yogurt
  • 2 Medjool Dates

1. Place all the smoothie ingredients in the blender

2. Blend until smoothie.

3. Pour into a glass and enjoy!

Expert Tips

To avoid unblended bits of spinach, put the spinach and almond milk in the blender first and blend them first. Then put in the rest of the ingredients and blend till smoothie.

For easier blending, soak the dates in some warm water for about 10 minutes.

I find that using frozen bananas and pineapple makes for a creamier smoothie.

Ingredients substitutions

  • You can easily replace spinach with kale or any other leafy greens you like.
  • Use coconut milk instead of almond milk. You can also use any other plant-based milk you prefer. And if cow milk is not an issue for you you can use that.
  • Also, you can leave out milk altogether and use water or juice. Using prune juice is great because it adds to the iron in the smoothie.

Other iron-boosting ingredients options and add-ins.

Iron bossting smoothie 9 1

Other vitamin C-rich fruits

Feel free to add other iron-boosting fruits such as orange, papaya, guava, or any fruit rich in vitamin C to enhance iron absorption.

Hemp seeds

Hemps seeds are a good source of iron with a tablespoon of adding 0.75 mg of iron.

Flax seeds

Flax seeds contain fatty acids and fatty acids play a crucial role in iron absorption. Add a tablespoon of flaxseeds to your smoothie to boost your intake of omega-3 fatty acids and boost your iron absorption too.

You can also add 1 tablespoon of cacao powder. If you want the smoothie to stay green just sprinkle the powder to the top.

But if you dont mind the color change mix it with the smoothie. A tablespoon of cacao powder provides approximately 1.75 mg of iron


Yes, you can add beans and other legumes to a smoothie. To keep this smoothie green try cooked green peas or white cooked beans for extra iron.


You can also use strawberries in this smoothie. Strawberries are a good source of iron and full of antioxidants. However, go for organic to avoid all the chemicals as strawberries are on the dirty list.

Protein powder

Adding plant-based such as pea protein powder to the smoothie also is a great way to add more iron to the smoothie and also makes it more satiating.

My favorite protein powder provides 8mg of iron per two scoops. That is enough iron to meet your RDA if you are over 50 and those women below 50 that nearly half of the recommended amount.


What is an iron boosting smoothie?

An iron boosting smoothie is a beverage made with ingredients that are rich in iron, such as leafy greens, seeds, and fruits. It is a delicious way to increase your iron intake and promote better energy and overall health.

How can an iron boosting smoothie help increase iron levels?

An iron boosting smoothie can help increase iron levels by providing a good dose of iron-rich ingredients.

These ingredients contain non-heme iron, which is easily absorbed by the body, especially when paired with foods high in vitamin C.

Regular consumption of iron boosting smoothies can help combat low iron levels and iron deficiency anemia.

What are some effective iron-rich ingredients for an iron boosting smoothie?

Some effective iron-rich ingredients for an iron-boosting smoothie include pumpkin seeds, spinach, chia seeds, and blackstrap molasses.

These ingredients are great sources of iron and can be easily incorporated into your smoothie recipes to help boost your iron intake.

Can I make an iron-boosting smoothie on a plant-based diet?

Absolutely! A plant-based diet can provide plenty of iron-rich options for your smoothies.

Leafy greens like spinach and kale, as well as plant-based milk like soy milk and unsweetened almond milk, can be great additions to your iron boosting smoothies and help increase iron absorption.

Can an iron boosting smoothie help with iron-deficiency anemia?

Yes, an iron-boosting smoothie can help with iron-deficiency anemia. It is important to consult with a healthcare professional for an accurate diagnosis and treatment plan.

However, incorporating iron-rich smoothies into your diet can be a beneficial part of managing iron-deficiency anemia.

Are there any additional ways to enhance the taste of an iron-boosting smoothie?

Yes, there are many ways to enhance the taste of an iron boosting smoothie.

You can add ice cubes for a refreshing twist or incorporate fruits like bananas and berries for extra sweetness.

Experimenting with different flavors and textures can make your iron boosting smoothie more enjoyable to drink.

How can I ensure maximum iron absorption from my smoothie?

To ensure maximum iron absorption from your smoothie, you can combine iron-rich ingredients with foods high in vitamin C. Adding vitamin C-rich fruits like oranges or strawberries to your smoothie can enhance iron absorption.

It is also important to avoid consuming calcium-rich foods or drinks within an hour of drinking your iron boosting smoothie, as calcium can inhibit iron absorption.

Can I customize an iron-boosting smoothie based on my specific needs and preferences?

Absolutely! You can customize an iron boosting smoothie based on your specific needs and preferences. If you are a picky eater, you can experiment with different flavors and combinations until you find a recipe that suits your taste.

You can also add ingredients like hemp seeds for an additional boost of fatty acids or use alternative liquid bases like apple juice, coconut water, or unsweetened almond milk.

For women, adding beetroot juice to your smoothie can be beneficial during your monthly cycle, especially if you experience pale skin due to low iron levels.

And there you have it. I hope you make this iron boosting smoothie. If you do, I would love it if you could let me know how you like it.

Need more smoothie recipes? Try this delicious anti-inflammatory blueberry smoothie recipe

Iron boosting green smoothie

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