Iron is one of the most important minerals that your body requires to function properly. It’s important for various gastrointestinal processes, temperature regulation, and many more functions.
As a result, you might be looking for an easy way to up your intake of this mineral without changing your diet too much. Luckily, you can easily do this by adding some delicious fruit juices to your diet.
In general, vegetable juices tend to be higher in iron. But there are still a lot of fruit juices that help you up your intake of this important mineral in an easy and delicious way.
Aside from iron, these juices are rich in other vitamins and minerals as well as antioxidants that help keep you healthy and prevent serious health issues.
As a result, you can still drink fruit juices and get enough iron each day.
Remember that you’ll get the most out of fruit juices if they’re freshly squeezed or if you make them yourself. That way, you’re avoiding consuming any added sugars and preservatives.
So, keep that in mind when making your fruit juices from scratch.
Here are 15 iron-rich fruit juices:
1. Prune juice
Prunes are often recommended for people trying to increase their intake of iron and prevent the symptoms of anemia. But prune juice is also very good at getting enough iron each day.
One cup of prune juice contains around 3 mg of iron – about 17% of your daily need for this mineral. As a result, drinking prune juice can help you load up on iron, reducing your risk of iron deficiency and anemia.
In addition to iron, adding prune juice to your diet can help you get more vitamins C, K, and B6, riboflavin, niacin, potassium, and copper.
These nutrients collectively help lower your blood pressure, boost your immune system, prevent various cardiovascular conditions, and help with blood clotting.
So, it’s a delicious way to get a lot of nutrition and health benefits.
2. Apricot juice
One cup of apricot nectar contains 1 mg of iron, which corresponds to 5% of how much of this mineral you need per day. Plus, some apricot nectars and juices contain added vitamin C. So, iron is getting absorbed even better.
Apricot juice is also loaded with vitamin A, fiber, potassium, and copper. As a result, you’re at a lower risk of various health conditions, including eye issues and high blood pressure.
It’s also low in calories, so you’ll be getting a lot of nutrients without intaking too many calories in a single serving.
Additionally, this juice contains a lot of antioxidants, especially if you consume it fresh. So, drinking it can reduce your risk of serious health issues.
3. Blackberry juice
A cup of blackberry juice provides you with 1.2 mg of iron. It’s also rich in vitamin C, so the non-heme iron is absorbed by your body much easier than it would have been without the ascorbic acid present.
On top of being high in iron, blackberry juice contains vitamins E and K, magnesium, potassium, and copper. It also packs a great dose of antioxidants that help flush out free radicals, reducing your risk of chronic conditions like cancer, diabetes, and heart disease.
The same antioxidants can also boost your immune system, further reducing your risk of other health conditions, provided that you drink freshly squeezed blackberry juice.
As a result, drinking blackberry juice is a tasty way to load up on iron, among other nutrients.
4. Strawberry juice
A glass of strawberry juice packs about 1.1 mg of iron. Still, it’s important that this amount of iron applies only to natural, fresh strawberry juice and not the kind with added sugars and preservatives.
So, keep that in mind if you want to drink strawberry juice for its iron content.
Aside from that, this fruit juice contains a good amount of vitamin C, potassium, calcium, and plenty of antioxidants.
So, having some strawberry juice from time to time is a wonderful idea for good health.
5. Tomato juice
Since tomatoes are categorized as fruits, they definitely deserve a spot on this list. One cup of tomato juice contains 1 mg of iron, which equals 6% of your daily need for this important mineral.
Tomato juice also packs a great dose of vitamin C, so all the iron in this juice is absorbed by your body rather than flushed out.
In addition, tomato juice can help you load up on a lot of important nutrients like vitamin A, vitamin B6, folate, potassium, and manganese. So, incorporating this juice into your diet can help you avoid various deficiencies.
Finally, tomato juice is rich in lycopene – a type of antioxidant that protects your skin from the sun, improves the health of your heart, and lowers your risk of certain types of cancer.
So, drinking tomato juice, especially the fresh kind, is very good for you.
6. Peach juice
One cup of peach juice or peach nectar contains 0.5 mg of iron. It’s also rich in vitamin C, which means that drinking it can help improve how well your body absorbs iron in general.
Peach juice also contains a lot of vitamin A, niacin, copper, and potassium. So, by drinking it, you can avoid the deficiencies of these vitamins and minerals as well.
If you drink freshly pressed peach juice, you can also get a lot of antioxidants that will reduce your risk of various chronic health problems like inflammation, heart disease, and diabetes.
So, it’s very beneficial for you to add this fruit juice to your diet.
7. Plum juice
Just like prune juice, plum juice and nectar also contains an impressive dose of iron. One cup of this juice packs about 17% of your daily requirement for this mineral.
Aside from iron, plum juice contains a lot of potassium, vitamin C, vitamin A, and calcium. It’s also a pretty good way to get more antioxidant-rich foods in your diet.
According to studies, drinking plum juice can reduce your risk of heart disease, lower your blood pressure and fight against the symptoms of depression and anxiety.
Because of that, plum juice is a sweet and delicious way to prevent various health issues.
8. Mulberry juice
A glass of mulberry juice packs a lot of iron – around 55% of your daily need in a single glass! Because of that, this type of juice is excellent at reducing your risk of iron deficiency and improving the symptoms of anemia.
This juice also helps you load up on vitamin C, calcium, potassium, and several other micronutrients. If you drink it fresh, you can also get plenty of antioxidants.
According to research, drinking mulberry juice can also improve your blood sugar levels, build healthy bone tissue, and promote brain health, making it an excellent addition to any diet.
9. Watermelon juice
A glass of watermelon juice can help you get as much as 0.6 mg of iron. This amount, along with lots of vitamin C, helps ensure that you meet your daily requirement for this crucial mineral.
In addition, watermelon juice contains a lot of vitamin A, potassium, and some calcium, improving your health and reducing micronutrient deficiencies.
What’s more, studies show that drinking watermelon juice prevents dehydration, reduces muscle cramping after exercise, and lowers your blood pressure.
So, it’s a good idea to have some in moderation.
10. Kiwi juice
A glass of kiwi juice contains about 4% of your daily need for iron. It’s also extremely rich in vitamin C, ensuring that no iron is flushed out without absorption. So, kiwi juice is beneficial for fighting against anemia.
Kiwi juice also packs a good dose of fiber, vitamin A, calcium, and antioxidants, making for a great and easy way to load up on plenty of beneficial nutrients.
According to experts, drinking kiwi juice can reduce your risk of blood clots, keep your heart healthy, and improve digestion.
Because of that, kiwi juice makes for a delicious way of preventing these issues from developing in the first place.
11. Melon juice
This low-calorie juice is another great source of iron. One glass of melon juice contains 5% of your daily need for this mineral, reducing your risk of iron deficiency as well as anemia. Plus, it’s rich in vitamin C, which means that all the iron is absorbed efficiently.
Melon juice, depending on the kind of melon used, provides you with a lot of potassium and vitamin A, preventing high blood pressure, strokes, and nighttime blindness.
Additionally, drinking melon juice has been shown to help you load up on antioxidants, reduce inflammation, and boost your immune system. So, try having some melon juice from time to time.
12. Raspberry juice
One cup of raspberry juice contains around 0.4 mg of iron and lots of vitamin C. Together, these two nutrients prevent iron deficiency and even reduce your risk of anemia and other cardiovascular problems.
In addition, raspberry juice contains good amounts of potassium, calcium, and various other nutrients. As a result, drinking raspberry juice is a very easy way to quickly load up on lots of important nutrients.
When drinking raspberry juice, make sure to choose brands without added sugar. This will ensure that you’re getting as much iron as possible without any unnecessary calories.
So, always make sure to read the nutritional label.
13. Orange juice
Orange juice is another beverage that can help you load up on iron and improve the absorption of this mineral. One cup of this juice contains about 0.5 mg of iron – about 4% of your daily requirement.
It also packs a wonderful amount of vitamin C, so the non-heme iron is absorbed much easier than it would have been otherwise.
On top of that, orange juice contains a lot of vitamin A, thiamin, magnesium, potassium, and copper. These nutrients also improve the absorption of iron, making orange juice a great beverage for preventing anemia and iron deficiency.
So, make sure to include this fruit juice in your diet, especially the freshly pressed kind.
14. Grapefruit juice
One glass of grapefruit juice contains about 0.5 mg of iron, which equals 4% of your daily need. While this isn’t too much, the vitamin C found in grapefruits ensures that most of the iron gets absorbed, even if it’s not too much.
Drinking grapefruit juice is also good for people trying to increase their intake of vitamin A, folate, magnesium, potassium, and copper.
Plus, according to studies, grapefruit juice can benefit your immune system, help with weight loss, and improve the symptoms of diabetes.
So, considering that grapefruit juice is low in calories, it’s an excellent way to load up on a lot of nutrients.
15. Green juices
Green juices are usually made with vegetables, but some have added fruits, which can increase their iron content. As a result, it’s a great idea to include them in your diet.
Depending on the ingredients you add, you can reap as much as 40% of your daily recommended need for iron in just one glass. This is a very impressive amount, which reduces your risk of iron deficiency and anemia.
Drinking green juices that include fruit can help you load up on lots of antioxidants as well as vitamins and minerals, aside from iron.
As a result, try having some from time to time, especially if you make them yourself.
Drinking fruit juice can greatly help you load up on iron. Depending on the fruit juices you choose, the iron content will vary, but it will still be pretty impressive if you choose one of the juices mentioned above.
Aside from iron, drinking fruit juices can be a great way to get more of other minerals and vitamins in your diet, such as potassium, vitamin C, and copper, depending on the fruits you choose.
Still, be sure to make them yourself to avoid consuming any added sugars and preservatives. That way, you’ll get only the benefits without any downsides.