7 Scrumptious Drinks That Are High in Iron

Medically Reviewed on 8/26/2022
7 Scrumptious Drinks That Are High in Iron
Vitamin C through diet or supplementation helps absorb iron.

Iron is an important element for any age for red blood cell (RBC) production. It, thus, has a very important role to play in human health.

Low levels of iron may affect the production of hemoglobin and can lead to a condition called anemia. Anemia is the most common type of nutrient deficiency in the world.

3 interesting facts about iron

  1. Iron is a mineral vital for the transport of oxygen in the body.
  2. Maintaining good iron levels can help with overall energy, focus, and immunity. 
  3. Vitamin C through diet or supplementation helps absorb iron.

They are several animal-and plant-based foods that can help maintain iron levels in the body to a normal range.

In cases with huge amounts of blood loss, doctors may recommend blood transfusion or iron infusions.

Why is vitamin C important?

Consider vitamin-C-rich drinks for iron deficiency because it creates a huge difference in iron absorption capacity. If you want to boost your iron levels in the body, taking vitamin C along with iron-rich foods will speed up the process of iron absorption in the body.

Vitamin C is found in tomatoes, orange juice, peppers, and most citrus foods. You can take dietary supplements prescribed by a doctor.

7 high in iron drinks

  1. Prune juice: Prunes are dried plums and have high amounts of iron and vitamins B6 and C. Prunes help alleviate gastric problems, especially constipation.
  2. Pumpkin juice: Pumpkins are high in various minerals, vitamins, and phytonutrients. Pumpkin juice can be easily made by pureeing the pumpkin flesh in a blender. You can add water to achieve desired consistency. Add some pumpkin seeds to further enhance the taste and nutrient profile of this drink.
  3. Cucumber, kale, and spinach smoothie: Also called a green smoothie. Spinach and kale have good amounts of iron and vitamin C, which makes them great plant-based foods for people with iron deficiencies. Cucumber has decent amounts of calcium, potassium, and magnesium.
  4. Herbal iron syrup: Aviva Romm (a herbalist) recommends making a tonic called herbal iron tonic syrup. This syrup has been researched for several years in her practice. It is plant-based and contains molasses, which is rich in iron and sugars. If you have a medical condition that needs you to restrict sugar intake, check with your doctor or nutritionist to know if this drink will be okay for you.
    • Recipe for the herbal drink
      • Ingredients
        • ½ ounce dried dandelion root
        • ½ ounce dried yellow dock root
        • ½ cup blackstrap molasses
      • Preparation
        • Put the roots in a quart jar and cover with boiling water
        • Let it sit for four to eight hours
        • Strain into a pot and simmer until you are left with a cup of liquid
        • Add blackstrap molasses and then, remove from heat
        • Store in the refrigerator
        • The dose is one to two tablespoons daily
        • Take it with 250 mg of vitamin C for best absorption
        • This preparation can be refrigerated for several weeks
  5. Orange and beetroot smoothie:
    • This drink is rich in iron and vitamin C and can be enjoyed by all age groups.
    • This boosts immunity and has great skin benefits.
  6. Pea protein shakes:
    • Pea protein powder is made from the extract that is obtained in yellow peas.
    • Pea protein has been used in several recipes and shakes.
    • Add extra fruit or vegetable that are high in iron.
    • Pea protein has higher amounts of iron compared to several other protein powders.
    • Pea protein shake is generally combined with green leafy vegetables, almond, or coconut milk, and fruits, such as bananas.
  7. Spinach, strawberry, and banana smoothie:
    • These are all great sources of non-heme iron.
    • Spinach provides iron and banana and strawberries provide vitamin C.
    • Vitamin C can help maintain your hemoglobin levels in the body.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

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Medically Reviewed on 8/26/2022
Image Source: iStock image

Iron deficiency anemia. https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034

Dietary Iron. https://www.ncbi.nlm.nih.gov/books/NBK540969