Anaemia is one of the most common nutrient deficits globally, especially among women. It results from iron insufficiency when a person doesn’t have enough healthy red blood cells to carry oxygen to the body’s tissues. 

Red blood cells (RBCs) contain an iron-rich protein called haemoglobin that helps transport oxygen throughout the tissues. 

Anaemia usually occurs over time. Healthcare professionals also treat this condition by suggesting the intake of iron supplements and increasing the amount of iron they consume via diet.

To restore your body’s iron levels, however, many times all that is required is to increase your dietary iron intake through iron-rich beverages for fast and effective outcomes.

Recommended daily intake of iron to boost haemoglobin 

Consuming 100 to 200 mg of iron daily is recommended for those with anaemia. It goes beyond what you might obtain from a typical daily multivitamin or food. 

Therefore, to cure anaemia, a doctor will typically prescribe iron supplements or elemental iron. You can still raise your iron levels by consuming Iron-rich Foods and drinks.

Here are some drinks that are high in iron:

Beetroot juice

A number of important minerals, including folate, manganese, potassium, iron, betaine, and vitamin C, are abundant in beetroot. The juice helps the liver flush toxins out of the body. It also makes our red blood cells use oxygen more efficiently.

Minerals included in beetroots help to rebuild blood cells. As a result, it boosts the body’s supply of oxygen. 

0.8mg of iron is present in 100 grammes of beetroot. To improve the flavour and nutrient value of your beetroot juice, add toppings of carrot, orange, or amla.

Prune juice

Prunes, which are dried plums, are a fantastic source of plant-based iron. According to data, 240 ml (or one cup) of prune juice has 1.18 milligrammes of iron or 17% of the recommended daily intake. Prune juice not only contains a lot of iron but also aids with energy-boosting.

Pruning is also beneficial for diabetics because it doesn’t create a surge in blood sugar. Additionally, it aids in avoiding digestive problems including constipation.

Pea protein shakes

Pea protein powder, as compared with other protein powders like whey, has high iron content. For instance, 20 grammes of organic yellow pea protein give 30% of the daily requirement for iron.

Whey protein offers only 13% in the same amount, though. So, if you need to get your iron, pea protein powder is a great option.

Various dishes, such as shakes and smoothies, can be made with pea protein. For an iron boost, mix it with beverages that also contain other iron-rich components. 

Consume pea protein that hasn’t been sweetened or flavour-infused. It aids in avoiding calorie intake that is excessive and might contribute to weight gain.

Spinach, cashew, raspberry, and coconut smoothie

The spinach, cashews, raspberries, and coconut smoothie is a delicious way to add more iron to your diet. These foods contain large amounts of non-heme iron, often known as plant-based iron.

11% of the recommended daily iron intake can be found in two tablespoons (32gm) of cashew butter. Due to its creamy texture, it’s a fantastic complement to a smoothie. 

For instance, a serving of frozen raspberries that is a cup (140gm) offers 6% of the daily requirement for iron. Spinach also has a number of health advantages and is one of the best sources of iron.

Flaxseed and sesame smoothie

Since ancient times, people have used flaxseeds for their numerous health benefits. Flax seeds are rich in iron and aid in the production of haemoglobin. They also contribute to the health of our bones when consistently consumed.

Iron is abundant in sesame seeds, which also have a pleasant nutty flavour. According to the data, these seeds contain numerous additional minerals, including copper, and 1.31 mg of iron per tablespoon. 

Additionally, they are rich in zinc, vitamin E, and phosphorus. 

Mulberry smoothie

Mulberries are a good source of iron and vitamin C. One cup of mulberry extract has 2.59 mg of iron and 51 mg of vitamin C. Mulberries include vitamin C, which aids in the absorption of iron from other food sources.

Unfortunately, mulberries aren’t always the easiest fruit to get in the grocery store. To obtain a suitable amount of iron and vitamin C, make this smoothie by combining Greek yoghurt, milk, oats, chia seeds, and mulberries together. The smoothie will satisfy your hunger while giving you enough iron.

Things to remember when you are on iron-rich drinks


Iron from iron-rich diets cannot be absorbed due to coffee and tea tannins. In order to avoid iron toxicity, avoid drinking tea or coffee with foods high in iron.


Too much calcium in the body prevents iron absorption from diets high in iron. As a result, stay away from dairy items when eating an iron-rich meal.

Heme and non-heme iron foods

Combining heme-iron foods with non-heme iron foods (from plant sources) is a good idea. Beans, dark leafy greens, beets, moringa leaves, almonds, sesame seeds, etc. are examples of non-heme foods. Heme-iron diet, on the other hand, contains animal sources including meat, fish, and poultry.

Vitamin C

To improve iron absorption, eat iron-rich foods that are also high in vitamin C. Oranges, pineapple, broccoli, amla, moussaka, lemons, and strawberries are a few examples.

Final thoughts

Fortunately, there is a long list of iron and vitamin C-rich foods that taste fantastic when consumed in liquid form. 

However, you should stay away from alcohol, coffee, and black and herbal teas. Their plant-based elements may inhibit iron absorption. 

Include these healthy juices in your diet if you lack iron, but keep in mind to only consume a small amount at a time. Before introducing any new foods into your diet, always get medical guidance.

Although eating the right foods will help you meet your iron needs, you should still see a doctor to receive the right care. It will assist in getting the right diagnosis and care. 

For people who are not anaemic or who are borderline anaemic, it is advisable to eat foods and beverages high in iron. It serves as a precaution against anaemia.

Written by: Anjali Dharra

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