What Can You Drink to Boost Your Iron?

An appropriate intake of iron is essential for general health. Your body utilizes iron to produce hemoglobin, a protein found in red blood cells that transports oxygen to your body’s organs. 

If you’re looking for methods to raise your iron consumption, you may wonder, “What can I drink to boost my iron?” This article will answer that question by showcasing the best drinks to naturally increase your iron.

What is Iron Deficiency?

Iron deficiency is a frequent health condition in which the body does not have enough iron to conduct vital processes. It can cause anemia, a disease in which there are insufficient healthy blood cells to transfer necessary oxygen to your body’s tissues, leaving you tired and weak.

Causes of Iron Deficiency

Iron deficiency can be caused by:

• Blood loss: Injuries and severe menstrual bleeding can deplete your iron levels.
• Inadequate iron intake: Eating too few iron-rich meals or drinking foods and beverages that restrict iron absorption can result in a shortfall.
• Inability to absorb iron: Some illnesses and therapies might impair your body’s ability to absorb iron from diet.

Symptoms Of Iron Deficiency

Iron deficiency anemia may initially cause modest symptoms, but they might develop over time. Keep an eye out for these potential signs:

Unusual fatigue

Common signs of iron deficiency include persistent weariness, weakness, and poor energy.

Pale skin and gums

Lack of hemoglobin causes a pale complexion. The insides of the lower eyelids, mouth, and nail beds are particularly telling.

Shortness of breath

Without enough iron, your body cannot generate enough hemoglobin to deliver oxygen. This condition can cause shortness of breath, especially during strenuous exertion.

Elevated heart rate

If you are anemic, your heart must work harder to carry the reduced oxygen supply throughout your body, resulting in an elevated heart rate.

Dizziness or lightheadedness

An inadequate oxygen supply might also make you feel dizzy or lightheaded, particularly when rising from a seated posture.

Restless legs syndrome

Many persons with restless legs syndrome are iron deficient.

Strange cravings

Craving non-nutritive items such as ice or dirt (a condition known as ‘pica’) may indicate iron deficiency.

Remember to consult a doctor if you have these symptoms, which might indicate iron deficiency anemia. Including iron-rich smoothies in your diet, especially for those on a plant-based diet, can help replenish iron stores efficiently.

Top 7 Drinks To Naturally Increase Your Iron

1. Beet Juice

This colorful drink prepared from raw beets has a lot of iron. Beet juice also includes nitric acid, which can improve workout performance – a plus for fitness fans.

Beetroot includes minerals, including manganese and vitamin C. Manganese helps your metabolic enzymes work properly, whereas vitamin C aids iron absorption. Drinking beetroot juice can increase liver function and repair while also increasing oxygen absorption by red blood cells.

2. Pea Protein Smoothies

Pea protein is an excellent vegetable-based protein source high in iron. Pea protein complements smoothies and drinks and combines well with other iron-rich foods. It delivers 30% of your daily iron requirement in a 0.71-ounce (20-gram) portion. 

A high iron smoothie with pea protein powder, spinach, and a handful of blueberries may make a healthful, iron-rich drink. Include chia seeds for an extra boost of iron and omega-3 fatty acids.

3. Orange Juice

While orange juice does not contain iron, the high vitamin C concentration promotes iron absorption. Drinking fresh orange juice with iron-rich meals can greatly improve iron absorption.

4. Tomato Juice

Tomato juice is another iron-rich beverage. Both fresh and canned tomato juice include not just iron but also vitamin C, which enhances the body’s capacity to absorb iron.

5. Prune Juice

Prune juice is a good source of iron and can be used as an efficient iron-boosting beverage. According to studies, a 240ml cup of prune juice provides 17% of your daily iron need. It provides energy and is good for those with diabetes.

While prune juice is high in iron, you should consume something else to supplement your dietary iron consumption. It does not absorb as effectively as animal-based iron (heme iron), hence combining it with heme iron is advised.

6. Cocoa and Beef Liver Smoothie Recipe

Beef liver, which is high in iron, may be an effective (although odd) smoothie component when combined with chocolate. The high copper content of beef liver aids iron absorption.

7. Pumpkin Juice

Pumpkin juice is abundant in iron, vitamin C, and fiber, making it an ideal drink for increasing iron levels. Pumpkin has antioxidative characteristics and includes elements that benefit your health. 

Its seeds are high in iron and may be eaten as a snack, blended into a smoothie, or sprinkled over cuisine. Blending chopped pumpkin into a puree is also an excellent method to increase iron consumption.

Foods To Avoid

As important as incorporating iron-rich foods and beverages in your diet, you should also avoid or restrict certain foods and beverages that might interfere with iron absorption. The primary offenders are:

Tea and coffee: These popular beverages include polyphenols or phytates, which can bind to iron and inhibit its absorption.

Calcium-Rich Foods and Drinks: Calcium, a mineral found in dairy products such as milk and cheese, can reduce iron absorption. That is not to say you should completely avoid them, but try to eat them separately from your iron-rich meals.

Whole grains and legumes, like tea and coffee, contain phytates, which can limit iron absorption.

Dietary fiber-rich foods, particularly bran, can interact with iron in the intestines, interfering with its absorption.

Antacids and proton pump inhibitors: These lower stomach acid, which is required to absorb iron from the diet.

Conclusion

Maintaining a healthy iron level is crucial to overall health. Including the iron-rich drinks listed above in your diet may naturally increase your iron intake and reduce the hazards associated with iron insufficiency.

Before making any substantial dietary changes or beginning new iron supplements, always contact a healthcare expert for recommendations for your specific health needs.

If you enjoyed this article, you may also want to read this article on Struggling With Low Iron? Here’s How to Raise Your Levels While You Sleep.

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.