Iron-Boosting Orange Green Smoothie
This iron-boosting orange green smoothie combines iron-rich ingredients with vitamin C to help enhance iron absorption.
“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.”
Erika
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:
2022 Disclaimer: When creating the recipe, I thought the small amount of calcium in 1/4 cup yogurt wouldn’t block iron absorption, but the smoothie would get the benefits of probiotics (and honestly, taste!) of the yogurt. In hindsight, given I’m not a nutritionist or doctor, I’m really not qualified to offer any health benefits, just a great-tasting smoothie! 😊
Iron-Boosting Orange Green Smoothie
Ingredients
- 2 cups fresh spinach
- 1/2 ripe banana, previously frozen
- 1 (~125-135 grams, peeled) tangerine or small navel orange
- 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
57 Comments on “Iron-Boosting Orange Green Smoothie”
My ferritin is at 34 I have been having this delicious smoothie every other day it’s amazing, hope my levels increase soon.
Thank you, Naz! Hoping it comes back up!
I want to make this but the bananas i have aren’t ripe, what can I use in place of the banana?
Sorry for the delay in response. I would just omit or you can add ice or instant oats to create thickness.
This is a delicious smoothie! Thank you for sharing! I just had surgery and need to boost my iron. Tasted amazing.
Thank you! I wish you a speedy recovery!
I made this recipe when I was pregnant with my daughter and had low iron levels. I added strawberries and skipped the date. I drank it about every other day for about two weeks and then next appointment my iron levels were normal. Thanks for sharing your delicious and helpful smoothie recipe.
ooh that’s so great to hear. Thank you for sharing, Candice!
Doesn’t the dairy (calcium) retard the iron absorption? Cheers!
Hi Scott! When creating the recipe, I thought the small amount of calcium wouldn’t block iron absorption, but the smoothie would get the benefits of probiotics (and honestly, taste!) of the yogurt. In hindsight, given I’m not a nutritionist or doctor, I’m really not qualified to give that answer. I’ll put a disclaimer up on the notes as well.
I have recently been diagnosed with anemia so thought I’d give this a go and gosh does it tastes soooooo good. I’d definitely recommend it.
I’ve only just had my first one so will see what the affects are with my iron.
Thank you, Dhanisha! Happy you enjoyed it and best of luck with getting your iron levels up!
Delicious! Even my husband liked it!
Thank you, Rebecca!
Love this recipe!!!! Get way to get some much needed iron is a tasty drink
I also added blueberries. Pretty yummy!
Thank you, Shawna!