According to the National Family Health Survey, about half of all women in India are iron deficient. Low iron consumption indicates insufficient haemoglobin synthesis. Low haemoglobin levels may obstruct the passage of oxygen to your brain, causing tremendous strain and unbearable headaches. Iron insufficiency is a problem that affects both men and women. It is a much more severe worry for women because many menstruate and lose many red blood cells. This is why it is critical to consume plenty of iron, which can be obtained from various fruits and vegetables.
If you don’t like these fruits and vegetables, you can always juice them or prepare a smoothie and gulp it down. However, ensure you only drink fresh, homemade juices; store-bought juices are frequently loaded with preservatives and sugar.
Here are 5 iron-rich beverages you should include in your diet:
1. Smoothies with spinach, cashews, coconut, and raspberries
These are quick and easy methods to acquire iron from many sources. The spinach, cashew, raspberry, and coconut smoothie are tasty to increase your iron intake. These foods are high in non-heme iron, often known as plant-based iron.
Two tablespoons (32gm) of cashew butter provides 11% of the daily iron requirement. Because of its creamy texture, it makes an excellent complement to a smoothie. The smoothie is also high in plant-based protein. For example, a cup (140gm) portion of frozen raspberries has 6% of the daily iron requirement. Furthermore, spinach is an excellent source of iron and provides other health benefits.
2. Juice of pumpkin
Pumpkin is high in antioxidants and minerals, which boost your general health. Furthermore, pumpkin seeds are one of the richest sources of iron. Although pumpkin seeds can be eaten as a snack, adding them to a smoothie is a delightful way to consume them. Furthermore, you can receive all of the benefits of pumpkin by drinking pumpkin juice.
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3. Smoothie with Flaxseed and Sesame
For generations, people have used flaxseeds for their numerous health benefits. Flax seeds, for example, are high in iron and aid in producing haemoglobin. Furthermore, when ingested regularly, flax seeds aid in strengthening your bones.
Sesame seeds have a pleasant nutty flavour and a high iron content. According to the USDA, one tablespoon of seeds contains 1.31mg of iron and other minerals such as copper. They also include a lot of phosphorus, vitamin E, and zinc.
4. Beetroot Juice
Beetroot is high in various minerals, including folate, manganese, potassium, iron, betaine, and vitamin C. Toxins are removed from the liver with the help of the juice. It also enhances the oxygen use of our red blood cells.
Beetroot includes nutrients that aid in the healing of blood cells. As a result, it boosts the body’s oxygen supply. Iron is included in 0.8mg per 100g of beetroot. To improve your beetroot juice’s flavour and nutrient value, add carrot, orange, or amla toppings.
5. Shakes with Pea Protein
Whey protein powder contains less iron than pea protein powder. A 20gm serving of organic yellow pea protein, for example, provides 30% of the recommended requirement for iron. The same amount of whey protein, on the other hand, only provides 13%. As a result, pea protein powder is a fantastic solution for meeting your iron needs.
Pea protein can be consumed in various ways, including shakes and smoothies. To add iron to drinks, combine it with other iron-rich substances. Consume pea protein that has not been sweetened or flavoured. It aids in the prevention of excessive calorie consumption, which may contribute to weight gain.
It’s important to keep in mind that while juices can be a convenient and tasty way to get your daily dose of iron, they are not a substitute for a well-rounded diet that includes a variety of iron-rich foods, such as red meat, poultry, fish, beans, lentils, and fortified grains. Drinking iron-rich juices regularly can also improve energy levels and cognitive function, as well as help boost immunity. Consulting with a healthcare professional can help determine the right amount of iron for your seeds.