Iron is an essential trace element that is crucial for the human body. It is needed as a building block for the formation of hemoglobin, a protein found in red blood cells that binds and transports oxygen. Iron is also important for the formation of myoglobin, another protein that binds and stores oxygen in the muscles.

Our body cannot produce iron on its own, so it must be obtained through iron-rich foods and beverages. This page focuses on iron-rich drinks. We will provide you with more detailed information about beverages with high iron content, which you can also find in the table.

Meeting Iron Needs with Iron-Rich Drinks?

Iron-rich juices can contain not only iron but also a variety of other minerals and vitamins. Juices made from dark berries such as blackcurrants and blueberries are particularly rich in iron. According to the table, orange juice, grape juice, and apricot juice are also highly recommended iron-rich juices. However, fruit juice also contains a lot of sugar - see sugary drinks. The mentioned iron-rich beverages also contain a significant amount of vitamin C, which, in turn, supports the absorption of iron in the body.

Smoothies are delicious drinks that often contain a variety of fruits and vegetables. To increase the iron content, you can add green leafy vegetables such as spinach, kale, or broccoli. Keep in mind that the iron content of smoothies can vary depending on the ingredients used. You can find the tables with iron-rich fruits and iron-rich vegetables here.

Soy and almond drinks are good sources of plant-based iron. They are therefore suitable for vegans and vegetarians who may have difficulty getting enough iron.

Coconut water contains many important minerals and trace elements, including iron. It is also a good source of electrolytes, which can help regulate fluid balance and maintain a healthy blood pressure.

Various types of tea, such as green tea and matcha, have a high content of iron. However, green tea also contains tannins, which can inhibit iron absorption in the body. If you want to use tea as an iron-rich beverage, you should drink it between meals or combine it with lemon juice to enhance iron absorption.

There are also special iron-fortified drinks available for purchase that are intended to specifically increase iron levels in the body. These drinks can have unwanted side effects such as gastrointestinal discomfort and constipation if consumed in large quantities.

Enhancing Iron Absorption in Beverages

Iron comes in two different forms: heme iron, which is found in animal foods, and non-heme iron, which is present in plant-based foods. Non-heme iron is not as easily absorbed by the body due to its chemical structure compared to heme iron.

Vitamin C can enhance the absorption of iron from iron-rich drinks or foods. This is because vitamin C supports the conversion of iron from a less absorbable form to a more absorbable form. So, when you consume an iron-rich drink, simultaneous intake of vitamin C-rich foods or beverages like orange juice can prompt the body to absorb more iron.

Make Your Own Iron-Rich Drinks

Here are some ideas for iron-rich drinks you can make yourself:

  • Add spinach, banana, ginger, and almond milk to the blender. This smoothie is high in iron and vegan.
  • Blend fresh kale, oranges, bananas, coconut flakes, and almond milk. This drink not only contains iron but also vitamin C, which aids iron absorption in the body.
  • Mix soy milk, cocoa, banana, and chia seeds thoroughly in the blender. Cocoa contains iron and magnesium. Chia seeds provide you with omega-3 fatty acids and protein.
  • Blend spinach, apples, and lemon juice. The apple provides vitamin C, while spinach is rich in iron.
  • Cook quinoa in water until soft. Add it to the blender along with flaxseeds (for omega-3), almond milk, almond butter, and banana. Quinoa is an excellent plant-based protein source that also contains iron.
  • You can prepare an iron-rich juice from oranges, apples, lemons, and a bit of ginger if you have a juicer. Alternatively, you can blend the ingredients together with a plant-based drink in a blender.

You can also add iron-rich herbs and spices to the drinks:

  • Add turmeric, cinnamon, and ginger to almond milk in a saucepan and heat it. Turmeric contains iron and other nutrients. Spices like cinnamon and ginger provide a good amount of iron and have anti-inflammatory properties.
  • Boil dried thyme in water and let it steep for a few minutes. Thyme contains iron and antioxidants.
  • Blend fennel, oranges, and carrots thoroughly. Fennel is rich in iron and can strengthen the digestive system.