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The Best Fruit Juices to Get more Iron

By Elsie Goycoolea. Updated: January 20, 2017
The Best Fruit Juices to Get more Iron

Fruit juice is a healthy and nutritious alternative to add to your diet that provides essential vitamins, minerals and antioxidants for better health. Iron is an essential mineral mainly responsible for carrying oxygen around the body and a deficiency of this mineral will result in anemia. It is recommended that women have an intake of 14.8mg a day and men 8.7mg a day.

In this OneHowTo article we share the best fruit juices to get more iron into your diet.

You may also be interested in: What Are the Health Benefits of Bael Juice

Dietary Iron

Iron is perhaps well known for being abundant in red meats and other animal sources. Animal products contain the heme form of iron, which is highly absorbable by the body. However, people that choose to refrain from consuming animal products by eating vegetarian and vegan diets can also find iron in other plant-based foods.

Fruits and vegetables contain the non-heme form of iron, which means that higher quantities of food must be consumed. Additionally, vitamin C has been reported to increase the rate of absorption and help prevent the risk of developing anemia.

You can click on this article for more information about iron in vegetarian diets.

Green Juice

Green juice is a very popular healthy drink. It is usually made by blending a higher ratio of vegetables such as spinach or kale with a lower ratio of fruits such as berries and banana. While it was designed to help people get more greens into their diet, leafy greens are actually an excellent source of iron. Spinach contains 2.7mg of iron per 100 grams and kale contains 1.5mg of iron per 100 grams.

The Best Fruit Juices to Get more Iron - Green Juice

Citrus Juice

Citrus fruits are helpful to increase the rate of iron absorption by the body. Plant-based foods contain the non-heme form of iron. This form of iron is much harder to absorb by the body. Vitamin C, found in many citrus fruits, promotes greater iron absorption rates. Consuming high vitamin C foods in the same meal as high iron foods will contribute to greater absorption. Oranges, mandarins, kiwis, lemons and grapefruits are all citrus fruits.

The Best Fruit Juices to Get more Iron - Citrus Juice

Dried Fruits in Juices

Dried fruits actually contain more iron than fresh fruits. The elimination of water content magnifies the vital nutrients in the food. By adding some chopped pieces of dried fruit to a blended juice or a smoothie gives you an extra punch of iron into your diet. Dried peaches contain around 6mg of iron per 100 grams and raisins contain 2mg of iron per 100 grams.

You can learn how to dehydrate food in the oven in this OneHowTo article.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to The Best Fruit Juices to Get more Iron, we recommend you visit our Healthy living category.

Tips
  • Juice or blends fruits right before to be consumed. Preparing them in advance will deteriorate the quality of the nutrients absorbed.
  • Make sure to keep the pulp for the fiber content.

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