Drinks High in Iron for Anemia: 15 Easy Recipes

Evidence-Based
Andreina De Almeida
Clinical review: Andreina De Almeida Registered Dietitian MPPS #3781
Created by: Tua Saude editing team

Drinks high in iron for anemia, such as citrus and leafy green juices, can help improve iron levels by combining iron with vitamin C for better absorption. These drinks may help with common symptoms like fatigue, dizziness, and pale skin.

Many of these drinks can be prepared at home using ingredients like spinach, beets, citrus fruits, and seeds. These options provide essential nutrients that support red blood cell production and overall energy levels.

Although these beverages can be consumed daily, they should be combined with iron-rich foods like red meat, liver, and eggs for better results. Persistent symptoms may require medical evaluation and treatment, including supplements or medication.

green smoothie

Healthy recipes

According to the World Health Organization, iron deficiency is the most common cause of anemia, and anemia management can include a healthy, diverse diet with iron-rich foods and early evaluation by a health-care provider when symptoms persist.

Some juices and smoothies that can be prepared at home to help support anemia treatment include:

1. Pineapple and parsley juice

This juice is rich in iron and vitamin C. According to the National Institutes of Health Office of Dietary Supplements, vitamin C improves the absorption of nonheme iron, the form of iron found in plant-based foods. 

How to prepare: Blend 3 slices of pineapple, ½ cup of parsley, and ½ cup of water in a blender. Drink immediately to avoid losing vitamin C content and other properties.

2. Orange and spinach juice

Orange and spinach juice contains iron and vitamin C, along with B vitamins, vitamin A, magnesium, potassium, antioxidants, and other trace minerals.

How to prepare: Blend 1 cup of orange juice and ½ cup of spinach leaves in a blender and drink right away.

3. Orange, watercress, and strawberry juice

This juice is rich in vitamins and minerals that support the immune system and may help reduce fatigue during anemia treatment. Pumpkin seeds can also be added to provide additional nutrients, such as vitamin K, zinc, and magnesium.

How to prepare: Blend 1 cup of watercress, 1 cup of orange juice, and 6 strawberries in a blender. Drink immediately. If adding pumpkin seeds, include 2 tablespoons before blending.

4. Lemon, kale, and broccoli juice

This juice is a great option for anemia because broccoli is rich in vitamin C. Kale also provides iron, vitamin C, vitamin A, magnesium, and chlorophyll, which help increase oxygen levels and red blood cell production.

How to prepare: Blend the juice of 1 lemon, 2 kale leaves, and 1 small crown of broccoli in a blender and drink immediately.

5. Pineapple, carrot, avocado, and spinach juice

This juice helps boost iron levels in the blood, increasing hemoglobin and oxygen transport, which can be effective in treating anemia. Avocado provides extra vitamins and minerals that help reduce tiredness, weakness, and fatigue.

How to prepare: Blend 7 spinach leaves, 3 carrots, ¼ of a pineapple, and 1 cup of water together in a blender. Drink right away to preserve the nutrients.

6. Orange, peach, and plantain leaf juice

Peaches are rich in iron, beta-carotene, vitamin C, and potassium. Plantain leaf (Plantago major) also provides iron and flavonoids. When combined with orange, this mixture may help support anemia management.

How to prepare: Blend 6 peaches, 1 orange, and a small handful of fresh plantain leaves in a blender and drink immediately.

7. Passion fruit and parsley juice

Passion fruit and parsley juice can help ease anemia symptoms, especially because parsley is rich in iron and folate, making it a useful addition to treatment.

How to prepare: Blend 1 large passion fruit, 1 cup of water, and 2 tablespoons of parsley together in a blender and drink immediately.

8. Orange, carrot, and beet juice

Beetroot is often described as a natural blood purifier and is a good source of vitamin B6, choline, iron, sodium, and potassium, nutrients that help support red blood cell production. Carrots contribute vitamin A and also provide other important vitamins, including B, C, D, E, and K.

How to prepare: Blend 6 oranges, 1 beet, and 1 carrot in a blender and drink immediately.

9. Acerola and kale juice

Acerola and kale juice is rich in vitamin A, B vitamins, calcium, and iron, making it a helpful option to support anemia management and ease related symptoms.

How to prepare: Blend 10 acerolas, 1 kale leaf, and ½ cup of water in a blender and drink immediately.

10. Chlorella, green apple, and lemon juice

Chlorella is a type of microalgae that is rich in iron and other nutrients. When combined with green apple and lemon, it provides additional vitamins and minerals that may help support anemia management.

How to prepare: Blend 2 tablespoons of chlorella powder, 1 chopped green apple, juice of ½ lemon, 1 cup of coconut water, a pinch of ginger, and 2 ice cubes (if desired) in a blender and drink immediately.

11. Spirulina, blueberries, and banana smoothie

Spirulina is a blue-green microalgae that is rich in nutrients, including iron. When blended with blueberries and bananas, which also provide many vitamins and minerals, it can make a juice that helps support people with anemia.

How to prepare: Blend 1 ripe banana (sliced), 100 grams (½ cup) of blueberries, 1 ½ cups of plant-based milk, and 1 tablespoon of spirulina powder in a blender and drink immediately.

12. Beet, mango, and sesame seed juice

Beets, sesame seeds, and mango provide iron, vitamin C, and B vitamins, making this juice a good option to help support the prevention and management of anemia.

How to prepare: Blend 1 raw beet, 2 oranges, 50 grams (roughly ⅓ cup) of mango pulp, and 1 teaspoon of sesame seeds in a blender and drink right away.

13. Swiss chard, melon, and orange juice

Swiss chard is rich in iron and folate. Melon and orange add vitamin C and other minerals that can enhance iron absorption and support the immune system, making this a good juice option for people with anemia.

How to prepare: Blend 2 to 3 slices of melon, 1 cup of chopped Swiss chard, juice of 1 orange, and ½ cup of water or coconut milk in a blender and drink immediately.

14. Moringa, kiwi, and passion fruit juice

Moringa is a plant that is rich in nutrients, including iron and vitamin C. When combined with kiwi and passion fruit, it can make a juice that helps support the prevention and management of anemia.

How to prepare: Blend 1 teaspoon of moringa powder, 1 kiwi, 1 passion fruit, and 1 cup of coconut water in a blender and drink immediately.

15. Hemp seed, grapefruit, and strawberry juice

Hemp seeds are rich in nutrients, including high-quality protein and iron.  Grapefruit and strawberries also provide vitamin C and other minerals, which can help strengthen the body and support anemia management.

How to prepare: Blend 1 peeled and chopped grapefruit, 1 cup of strawberries, ½ cup of plain yogurt, 2 tablespoons of hemp seeds, ½ cup of water, and honey to taste until smooth, then drink right away.

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References
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