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This iron-boosting orange green smoothie combines iron-rich ingredients with vitamin C to help enhance iron absorption.
Did you know that vitamin-C-rich foods such as oranges enhance iron absorption?
…You did? Okay.
BUT did you know fermented foods such as yogurt also increase the availability of iron? Even though calcium inhibits iron absorption, fermented foods seem to do the opposite.
And many of us could use a little boost. According to the World Health Organization, 2 billion people – more than 30% of the world’s population (!!!) – are anemic. (Iron-deficiency anemia is a common type of anemia.)
You know what that means? It means you need this iron-boosting orange green smoothie in your life!
Especially if you are a woman, pregnant (or both), a child or a cute baby.
Which reminds me of why I created this smoothie in the first place…
Like most moms, much of my life revolves around my baby’s food intake. It’s an obsession, really.
“Is she eating enough?”
“Is she getting all the nutrients she needs?”
And since iron stores start to deplete at 6 months, “Is she getting enough iron?” This one especially plagues my mind.
I offer her iron-rich foods, but since she’d much rather see said foods splatter on the floor or decorate the walls, and is currently eyeing anything in my cup/glass/mug, I thought of the perfect solution — green smoothies!
I set out to create a smoothie with foods that provide iron: spinach and chia seeds, and pair them with foods that enhance iron absorption: orange juice and yogurt…and Viola!
The creamy base of banana, the refreshing taste of citrus with the slight tartness of the yogurt….This smoothie is packed with nutrition and a treat for everyone, iron deficient or not.
More Vegan/Vegetarian Iron-Rich recipes:
Easy Spinach & Potato Curry (Aloo Palak)
Baked Honey Lemon Sweet Potato Fries
Curried Kale & Potato Green Soup
Iron-Boosting Orange Green Smoothie
Ingredients
- 2 cups fresh spinach
- 1/2 ripe banana previously frozen
- 1 tangerine or small navel orange around 125-135 grams, peeled
- 1/2 cup freshly squeezed orange juice
- 1/4 cup plain yogurt (optional)*
- 1 tbsp chia seeds
- 3 ice cubes
- 1/2 Medjool date (optional – add if needed)
Instructions
- Add all ingredients except the date to a blender and blend until smooth. Add a half of a Medjool date if more sweetness is desired and blend again. Add additional ice cubes as necessary to thicken and cool. Serve immediately.
Video
Notes
Nutrition
OMG this was absolutely delicious!!! I suffer from low iron and was looking for a quick boost to start my day!! This was very tasty!! I added frozen spinach as I didn’t have fresh and I used Activia strawberry yogurt in place of plain. I also added a date. Would highly recommend. The flavour combo was delicious. It’s a must try!
So happy you thought so, Katrina! Thank you for sharing!
What blender are you using? If I use frozen spinach, can I put it in the fridge the night before so it becomes less frozen and then soak with water to defrost? or do I loose nutrients with that? My blender is not strong enough to blend the frozen spinach directly from the freezer. Thank you.
Hi, Bri! I use a Vitamix which is a high-speed blender. I haven’t tried using frozen spinach but I believe it should be fine if thawed first. I don’t think you need to soak in water.
You shouldn’t use frozen spinach for smoothies they need to be cooked. Pls watch out and read the labels carefully. Always use fresh ones and give them a good wash.
Thank you, Sevy!
Would it be possible to use frozen spinach instead as I always have it in the freezer?
Hi George! Yes, that’d be fine. Though I haven’t tried it so I can’t say how it’ll affect the taste!
In the ingredients, I don’t have Medjool date, so I use honey to make my smoothie slightly sweet. Thank you for your sharing!
They look so yummy! I am so going to try this
Thanks, Kaleb!
Great recipe! From experience, the raw greens, have oxalates and messed with my thyroid, so now I steam the spinach
Great tip. Thank you, Nan!
Love this idea, can’t wait to try a smoothie bowl for my next smoothie!
I really loved this recipe. I have also struggled with low iron and excited to try this supplement too. I love your beautiful pictures on your site as well.
Thanks so much, Erika! Glad you liked it!
I make it 2 a week. So good for health, Thanks for your recipe!
You’re welcome, Robyn!
This looks like a fantastic recipe. Excited to try.
Thank you!
I recently lost my blood levels due to a lower G.I. Bleed. I needed something to have to help build my levels. I love this recipe. I use Coconut yogurt and throw in one tablespoon of beet root powder. Haven’t tried it with the date, but I’m sure it’s delicious. I also use coconut water instead of the O. J. And just use a larger orange to get my vitamin c up and take a whole food vitamin c with it.
Thank you for this delicious recipe… oh I also had Tera’s Pumpkin Protein Powder, for additional support to keep me fuller longer…
Hi Maryann! Thank you so much for the review and for sharing your additions and subs! I’m sure they’ll be useful to others too. 🙂
How much iron is in this recipe 😮
Roughly 3 mg from a quick google search 🙂
How much iron is in it?
Hello – will the nutrition in this diminish if I blend this the night before and store in the fridge so I can have in the morning? Thanks,
Jess
I’m pregnant and am anaemic but the iron tables make me really sick and therefore I can’t take them. This smoothie is delicious and I hope it gives me the boost I need.
Thank you! I would consult with your doc to see what other steps you can take!
Does it have to be a navel orange or will any type of orange work just as well? My son takes clementines to school so we always have those in the house. We’re on a limited budget while I am in college so this seems like it would be healthier(and cheaper) then the boost I have been drinking for breakfast. I love smoothies because I can blend them the night before and get other things done while drinking them.
Hi Leah! Any type of orange should work! Feel free to add hearty things like oatmeal to make it more filling. I hope you find it to be tastier, too. 🙂
I didn’t know calcium interfers with iron absorption and I used almond milk. Should I switch to the juice?
Sure! Though there’s a very small amount of calcium in this.
Great sounding reciope! I had a sililar one for several months. The only problem is, the yogurt. 🙁 I love yyogurt. BUT, it’s full of CALCIUM– and calcium BLOCKS iron absorption.
Victoria,
I had the same thought initally but after some research (like this article) found that…Per this research: “To ensure a level of absorption that is high enough to improve or maintain iron status, it is necessary to prevent the fortification iron from reacting with the absorption inhibitors that are inherently present in those foods. This can be accomplished by adding absorption enhancers. The most common enhancer is vitamin C. Alternatives would be bovine hemoglobin and NaFeEDTA where iron is in a protected form. Vitamin C can increase absorption of both native iron and fortification iron several folds due to both its reducing power and chelating action [6]”. That’s why I think adding vitamin C (the orange and orange juice) will eventually help instead of hurt the process. Hope that helps. You can try it without the yogurt just in case. 🙂
Just made this for my kids, 2 and 4, because they eat very little. We eat mostly plant based with very, very little meat and I’m afraid they’ll be iron deficient. It was delicious and I’m definitely making this again. Thanks for sharing the recipe!
Arizbeth, I can’t tell you how happy I am to hear that!
I understand the concern. If you eat goat meat, that’s a wonderful, clean source of iron since it is the least industrialized meat.
I have many vegetarian, kid-friendly recipes (with high iron) on the blog like red lentils, choc chip nut bars, date bars, and kale soup. Also, not sure if you’re already doing this, but I roast beets with some coconut oil, salt and cumin (lemon juice and green onions before serving) for my daughter (20 months now) and she enjoys them.
Hope this helps and thanks for letting me know!
This looks like an awesome smoothie recipe! I already make one of my smoothies with spinach and greek yoghurt. This looks like another variation that I’d like to try. Had no idea yoghurt increases the availability of iron. I have to be extra careful with iron intake since I’m a vegetarian so I’m always on a lookout for such recipes.
Thanks for sharing 🙂
I came here through your instagram btw. Love your blog so far.. Hope you keep posting!
Thank you. 🙂 I’d love to try your smoothie recipe too! Thanks so much.. that’s so sweet and encouraging of you. Let me know if you blog about food too..would love to follow!