Top 10 Drinks High In Iron

Top 10 Drinks High In Iron (Iron-Rich Drinks)

Getting nutrients from drinks is a very easy and effortless way to stay healthy for many people. Drinking a glass of any juice or liquid that contains essential vitamins and minerals can help you stay hydrated and decrease the risk of various health conditions.

There are drinks that contain all nutrients imaginable these days. So whichever nutrient you’re looking to load up on, there is a juice type that can help you do just that.

For example, if you’re looking to add more iron to your diet, there are many drinks to choose from.

There are many drinks that are high in not only iron but also other nutrients. From veggie smoothies through fruit juices to other types of drinks, there is something for everyone who is looking to add more iron to their diets and stay as healthy as possible. Another good thing about these drinks is that they’re also delicious, which makes adding them to your diet that much easier.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.

Top 10 Iron-rich drinks

1. Spinach juice

Spinach juice is high in iron
Spinach juice is high in iron

Since you need about one bunch of spinach to make a glass of spinach juice or smoothie, you can get as much as 9.2 mg of iron in one serving. Spinach juice is also an excellent vitamin A, vitamin K, and folate source.

What’s more, spinach is rich in vitamin C that helps in iron absorption, so your body is more likely to take in most of the iron in spinach juice.

To make the flavor of spinach juice better, you can choose to add some fruit, such as apples, oranges, or raspberries. These will not only improve the taste but also help you load up on even more nutrients. 

2. Green juice

Green juice can have from 2 mg - 8 mg of iron
Green juice can have from 2 mg – 8 mg of iron

While there is no official recipe for green juice, it’s always made with green vegetables. The most common ingredients contain celery, kale, Swiss chard, spinach, wheatgrass, cucumber, parsley, and mint.

Depending on the veggies you add to your green juice, it can have anywhere from 2 mg to even 8 mg of iron per glass.

Some people also add a few sweet fruits to make the juice less bitter, which is a good idea to add even more vitamins to your drink. You might also want to add some lemon juice to your green juice to increase its vitamin C content, thus improving iron absorption.

Another idea can be to include some artificial sweetener if you don’t want to add any more calories.

3. Pea protein shake

Pea protein powder is made from pea protein and can be added to water or any other smoothie of your choice. Just one scoop of this powder contains 4.5 mg of iron along with 25 g of protein.

These protein powders are sold in all health and nutrition stores and can make for a wonderful addition to a healthy, balanced diet.

If you want to get even more iron, it might be a good idea to mix this pea protein powder with any other drink on this list to boost your intake of this and other minerals. It will also improve the flavor, add more nutrients, and, most importantly, make it more enjoyable to drink.

Iron + Vitamin C at FutureKind.com

4. Beef broth

A cup of beef broth contains anywhere between 0.5 mg to 1.1 mg of iron. If you make the broth yourself from fresh beef, it may contain even more iron and other essential nutrients.

Beef broth can be used as a base for sauces and soups, but it’s also a very nutritious drink if you’re craving something savory.

Drinking beef broth is also a very easy and effortless way to load up on electrolytes when you’re dehydrated. It may also help with a hangover by replenishing liquids and nutrients in your body that are lost after excessive alcohol consumption.

5. Beet juice

A glass of beet juice contains 1.9 mg of iron
A glass of beet juice contains 1.9 mg of iron

A glass of beet juice contains 1.9 mg of iron, which is a good dose for only around 85 calories. Beets are also very high in other nutrients and plant compounds that have antioxidant properties, making them even better at preventing anemia and other health issues.

Beets also contain a good dose of vitamin C, which is known to improve iron absorption. Because of that, eating foods and drinking juices that contain both iron and vitamin C is the best way to take in as much iron as possible.

6. Prune juice

Just a glass of prune juice contains a whopping of 3 mg of iron. This makes prune juice one of the best sources of this essential mineral.

Aside from high iron content, prune juice is also rich in potassium, vitamin B6, and manganese, which are all incredibly vital minerals and vitamins.

Drinking prune juice can also help you maintain a healthy digestive system since it works as a laxative. This means that just a glass of prune juice can help food travel more efficiently through your digestive tract, easing any discomfort.

7. Kale smoothie

Cold-pressed kale juice contains 2.7 mg of iron in one glass. Not only is it packed with this mineral, but it’s also an excellent source of vitamin C, vitamin A, and calcium.

All of these nutrients are crucial for your body to function properly, and they all help in each other’s absorption.

Kale is also considered a superfood as it’s high in powerful antioxidants and plant compounds that lower your risk of many chronic conditions. Your body can’t produce these naturally, so it’s important to get enough of them from your diet.

8. Apricot nectar

Apricot nectar contains around 1.0 mg of iron
Apricot nectar contains around 1.0 mg of iron

Apricot nectar contains around 1.0 mg of iron in just one glass. This is a good amount considering that it’s low in calories and rich in other nutrients, like plenty of vitamin A and copper. Since it’s a nectar, it’s also more filling than regular plain juice, so it can help you feel fuller for longer.

Apricots are also very rich in various antioxidants that help flush out harmful chemicals out of your body, preventing oxidative stress and damage to your cells.

This is a great benefit as free radicals contribute to the development of many chronic conditions.

9. Cocoa drink

Iron + Vitamin C at FutureKind.com

Three tablespoons of natural cocoa powder contain 2.1 mg of iron. Drinking natural cocoa that’s unsweetened also helps you load up on protein and fiber that contribute to staying strong and good digestion.

These types of drinks are also high in copper, which, along with iron, helps keep your blood vessels, bones, and immune system healthy and strong.

Cocoa is also rich in compounds that reduce overall inflammation in your body, which is the lead cause of many chronic health conditions, such as heart disease, cancer, and diabetes. Eating cocoa can also reduce your blood sugar levels, which can help treat symptoms of type 2 diabetes. 

10. Orange juice

A cup of fresh orange juice contains 0.5 mg of iron.
A cup of fresh orange juice contains 0.5 mg of iron.

A cup of fresh orange juice contains 0.5 mg of iron. This might not seem like a lot, but it’s also a wonderful source of vitamin C; in fact, it gives you more than twice as much as you need per day.

Vitamin C, also called ascorbic acid, helps iron absorption, so your body is not only more likely to absorb all iron from oranges but also other foods you consume.

Orange juice is also high in folate and potassium, which are essential micronutrients for blood cell formation and healthy blood pressure. So, since drinking just one glass of orange juice provides you with them, it’s a great idea to add this drink to your diet.

What is iron good for?

Most human cells contain iron, but it’s mostly found in red blood cells. This mineral helps boost hemoglobin levels, which prevents anemia and reduces fatigue.

Anemia may cause dizziness, shortness of breath, and fast heart rate, so including more iron-rich foods and drinks in your diet is very important. In turn, hemoglobin helps transport oxygen around your body, which is crucial for the good health of your cardiovascular system.

Consuming a lot of foods high in iron may also boost your immune system. By boosting the production of hemoglobin, thus delivering oxygen to all your cells, tissues, and organs, iron improves your body’s ability to heal wounds and fight infections and diseases.

On the other hand, low iron can make you more prone to catching common viruses as well as more serious conditions.

What’s more, one study even showed that consuming a high-iron diet can help you sleep better and fix some sleep issues, such as restlessness, sleep apnea, and insomnia. These sleep problems can worsen your fatigue and weakness, especially if you suffer from anemia.

So, if adding more iron-rich foods to your diet can help you solve them, there’s no reason not to do so.

Recommended intakes for iron

Your recommended daily intake of iron depends on your age and sex. It was developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies.

RDAs for Iron
AgeMaleFemalePregnancyLactation
0-6 months0.27 mg0.27 mg
7-12 months11 mg11 mg
1-3 years7 mg7 mg
4-8 years10 mg10 mg
9-13 years8 mg8 mg
14-18 years11 mg15 mg27 mg10 mg
19-50 years8 mg18 mg27 mg9 mg
51+ years8 mg8 mg
RDAs for nonvegetarians. The RDAs for vegetarians are 1.8 times higher than for people who eat meat.

Conclusion

As you can see, there’s an abundance of iron-rich drinks that you can add to your diet to load up on this mineral.

What’s more, these drinks are not only rich in iron but also other essential nutrients that help improve your health and prevent various health issues.

So, with all these benefits and their rich flavor, it’s a good idea to include them in your diet.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.