If we need an extra iron, the most normal thing is that the doctor prescribes some type of supplement. However, if the iron is just touching the minimum, it is likely to tell us to improve our diet and make it more varied. This is where these iron-rich drinks that we are going to comment on throughout this text come in.
Iron is of vital importance in the body, since, thanks to it, the body can grow and develop properly. Our body uses iron to create hemoglobin, which is a protein in red blood cells that carries oxygen throughout the body. Similarly, iron is also used to create myoglobin, which is a protein that provides oxygen to the muscles, something very important for athletes.
How to get iron in drinks?
Iron is the most abundant trace element in the body. Every day, our body needs about 18 mg, so we need a very varied diet to reach these figures. Juices help a lot, since they make it easier for us to consume fruits and vegetables rich in iron .
Throughout this text we are going to see some of the main combinations to consume in our day to day life and ensure good iron reserves for each ml of blood in our body. Also, at the end of the text we will expand on the advice to improve iron absorption and we will comment on what foods prevent the body from absorbing this mineral.
To obtain iron in drinks, you have to mix well, just to achieve a good taste and a digestible result, but you have to take into account certain keys. For example, vitamin C helps iron absorption.
Iron rich drinks
We are going to know the best iron-rich drinks to increase the reserves of this mineral in our body and not suffer from iron deficiency anemia, among others. Anemia will make us feel fatigue, weakness, discomfort, tiredness and mental exhaustion, it will be very difficult for us to maintain body temperature, we will lose our appetite, we will have insomnia, pale skin, etc.
beet juice
Beetroot is a vegetable very rich in iron, it also has a multitude of vitamins and minerals that we should not overlook. A beet juice can be enriched with orange, carrot, apple, lemon, seeds or nuts rich in iron such as those that we will comment on a few paragraphs below.
Beet provides us with vitamin A, group B and C , mainly. In addition to such important minerals as iron, phosphorus, sodium, magnesium and potassium. It is a cannon of benefits for our body, which, by mixing it with fruits, we increase its nutritional value. Beetroot can also be used to make natural coloring, salads, biscuits, vegetable creams, pink macaroni, sauces, hummus, etc. By this we mean that when we buy this vegetable, we can get a lot out of it.
Spinach juice and seeds
Spinach is an excellent choice, they are also very versatile and we can eat them raw or cooked, in scrambled eggs, in empanadas, sandwiches, creams, with fish, meat, etc. Now we know that also in juices, yes, you have to give it a special touch so that it is not a sour green juice. That is why we can add flax or sesame seeds , chia, sunflower seeds, poppy seeds, prunes, pistachios, banana, kiwi, etc.
We can throw the seeds whole or pass them through a food processor or a mortar and turn them into powder, this way it will be easier to introduce them into juices and other recipes, if we don’t want to feel the lumps. Anything that enhances its nutritional value and increases the amount of iron is welcome.
pumpkin juice
Pumpkin juice can also be improved with other vegetables such as carrots, so that its nutritional value is even better, in addition to adding chia seeds, pumpkin seeds, pistachios, orange, honey, etc. It is a vegetable that is easy to digest and that feels very good to the body, in addition, it is suitable for all ages and is usually very free of contraindications.
The pumpkin is rich in iron, and it will provide us with that extra that we need in our body, in addition, having it for breakfast on an empty stomach, will give us a shot of energy that will help us endure the day in good spirits. Of course, after 2 or 3 hours, we should eat something forceful like avocado, egg and ham toast; unsweetened Greek yogurt with fruit and nuts or muesli; pancakes with honey and seeds; a crepe stuffed with sliced turkey, sliced tomato, and scrambled egg with cheese and spinach, etc.
Juices with nuts
We have seen that there are all kinds of juices, and in almost all of them we have introduced seeds and nuts, and that is because a food of such a tiny size provides us with a multitude of vitamins, minerals and essential oils that help us improve health from within.
The nuts with the most iron are pistachios, almonds and hazelnuts. There are 3 nuts that fit perfectly with desserts, creams and fruit juices, so it will be easy for us to consume it. Let’s remember that every day we have to take about 20 or 30 grams of assorted nuts.
Another extra ingredient that is very beneficial for the body and that helps to increase that percentage of daily iron is ginger . It is true that not everyone likes it, but we can powder it, half a teaspoon and we enhance this juice.
Tips to improve absorption
For this mineral to enter the body, it is better to do it fasting, that is, to take at least 12 hours without eating. We can eat these juices in the middle of the afternoon, if we want, but fasting, the absorption of iron will be more efficient. When we say fasting, we mean breakfast.
In addition, it is also important to know that there are foods that prevent the absorption of this important mineral. For example, the tannins in coffee and tea , foods rich in calcium such as dairy products, foods high in fiber, as well as antacid drugs. All this will hinder the absorption of iron, so it should not accompany these drinks, and we should only consume them at least two hours after these iron-rich drinks.
Excess iron can cause health problems, as it is stored in very important organs such as the liver, heart, and pancreas. It is very difficult for us to have excess iron in the body, but if we have any ailment, we can consult a specialist.
We have already said before that taking vitamin C helps iron absorption , apart from doing it on an empty stomach. But not just any type of vitamin C will do, since many people believe that vitamin supplements are a perfect substitute for fruit and vegetables, and this is not true. We can add pistachios, orange, kiwi, tangerine, banana, strawberries, cherries, lemon, etc. to juices or drinks rich in iron, to increase the presence of this vital mineral.
Nor should we be obsessed with this, it is important to maintain a varied diet rich in fruits, vegetables, cereals, seeds, and others, but we cannot, nor should we, transfer the consumption of fresh foods to juices. Occasionally, as breakfast to increase vitamins and minerals, ok, but it should never be our method of feeding. Substitute shakes do not replace anything.
