The recommended daily allowance of iron varies based on age and gender, but most adults are advised to get 18 mg of iron per day.
For some people, this may seem easy, but if you’re following a vegetarian or vegan diet that doesn’t include meat, you may find yourself lacking in your daily intake of iron.
To ensure you’re getting enough iron in your diet, you must be mindful of what drinks are high in iron. What you drink is one of the easiest ways to increase your intake of this vital mineral.
Unlike some other vitamins and minerals, iron is primarily found in plant-based foods instead of animal products like fish and meats.
So, if you consume a few vegan or vegetarian meals, reaching your daily recommended iron intake can be even more challenging. If you ask” what drinks are high in iron,” the following drinks do.
1. Prune Juice
Drinking prune juice is a great way to increase your iron intake. Just one cup of prune juice contains 3 mg of iron, 17% of the daily recommended value.
Not only is prune juice high in iron, but it also contains other essential nutrients like vitamin C and potassium. So if you are asking, what drinks are high in iron? Reach for some prune juice!
2. Beetroot Juice
Beetroot juice is not only a delicious way to get your daily dose of veggies, but it’s also a great source of iron. Just one cup of beetroot juice contains 3 mg of iron, which is over a third of the recommended daily intake for adults.
Not to mention, beetroot juice is also packed with other nutrients like vitamins A and C, potassium, and folate. So drink up and enjoy!
3. Pea Protein Shakes
What drinks are high in iron? Pea protein shakes are a great way to get your daily dose of iron. They’re also low in calories and fat and high in protein and fiber. Plus, they’re easy to make and can be stored in the fridge for up to two days.
4. Spinach, Cashew, Coconut, and Raspberry Smoothie
Not only does this Spinach, Cashew, Coconut, and Raspberry Smoothie look gorgeous, but it’s also packed with high iron ingredients.
Spinach is not only high in iron but also a good source of vitamins A, C, and K, magnesium, manganese, folate, and calcium. Cashews are another great source of iron, as well as being an excellent plant-based source of protein.
And we can’t forget about coconuts – they’re not only a delicious addition to this smoothie but also rich in iron. Raspberries round out this smoothie with a sweetness that is balanced by the other flavors, and they’re also an excellent source of fiber.
5. Spinach and Pineapple Smoothie
A spinach and pineapple smoothie is a refreshing and delicious way to get your daily dose of iron. Combine a cup of spinach, pineapple juice, and half a banana. If you’re looking for an extra boost, add a tablespoon of chia seeds.
This smoothie is high in iron, vitamins A and C, and fiber. Enjoy it for breakfast or as a snack throughout the day. Read on what drinks are high in iron.
6. Tomato Juice
Tomato juice is not only delicious, but it’s also packed with nutrients like iron. Just one cup of tomato juice contains 3 mg of iron, 17% of the Daily Value. Tomato juice is also a good source of vitamins A and C, potassium, and lycopene.
7. Beet and Orange Smoothie
This smoothie is a delicious way to get your daily dose of iron. The beetroot and orange juice are both high in iron, and spinach provides a good source of vitamin C, which helps your body absorb the iron.
Therefore, if you’re looking for an extra boost, you can add a scoop of protein powder or some chia seeds. Just blend all the ingredients and enjoy!
8. Flaxseed and Sesame Smoothie
This smoothie is a power-packed drink high in iron and other nutrients. Flaxseeds are a good source of omega-3 fatty acids, fiber, and minerals like magnesium, potassium, and zinc.
In addition, Sesame seeds are also a good source of iron, calcium, magnesium, and zinc. Combined, these two ingredients make a nutrient-rich smoothie perfect for boosting energy levels and supporting overall health.
9. Pumpkin Juice
Pumpkin juice is not only a tasty and refreshing drink but also packed with nutrients like iron. Just one cup of pumpkin juice contains 3.4 milligrams of iron, nearly 20 percent of the daily recommended intake for adults. If you’re looking for a delicious way to boost your iron levels, look no further than pumpkin juice!
10. Mulberry Smoothie
This delicious smoothie is not only refreshing, but it’s also packed with nutrients like iron. Mulberries are one of the best sources of this essential mineral, so drink up!
In conclusion, we have been able to answer your question,” what drinks are high in iron”? Meanwhile, if you do not consume these types of drinks regularly, there are other options that you can turn to.
The first option is leafy greens, which have high levels of iron and offer different nutritional benefits. You can also find plenty of options among fruits and vegetables, such as potatoes, spinach, and strawberries.