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Iron is an important element for any age for red blood cell (RBC) production. It, thus, has a very important role to play in human health.
Low levels of iron may affect the production of hemoglobin and can lead to a condition called anemia. Anemia is the most common type of nutrient deficiency in the world.
3 interesting facts about iron
- Iron is a mineral vital for the transport of oxygen in the body.
- Maintaining good iron levels can help with overall energy, focus, and immunity.
- Vitamin C through diet or supplementation helps absorb iron.
They are several animal-and plant-based foods that can help maintain iron levels in the body to a normal range.
In cases with huge amounts of blood loss, doctors may recommend blood transfusion or iron infusions.
Why is vitamin C important?
Consider vitamin-C-rich drinks for iron deficiency because it creates a huge difference in iron absorption capacity. If you want to boost your iron levels in the body, taking vitamin C along with iron-rich foods will speed up the process of iron absorption in the body.
Vitamin C is found in tomatoes, orange juice, peppers, and most citrus foods. You can take dietary supplements prescribed by a doctor.
7 high in iron drinks
- Prune juice: Prunes are dried plums and have high amounts of iron and vitamins B6 and C. Prunes help alleviate gastric problems, especially constipation.
- Pumpkin juice: Pumpkins are high in various minerals, vitamins, and phytonutrients. Pumpkin juice can be easily made by pureeing the pumpkin flesh in a blender. You can add water to achieve desired consistency. Add some pumpkin seeds to further enhance the taste and nutrient profile of this drink.
- Cucumber, kale, and spinach smoothie: Also called a green smoothie. Spinach and kale have good amounts of iron and vitamin C, which makes them great plant-based foods for people with iron deficiencies. Cucumber has decent amounts of calcium, potassium, and magnesium.
- Herbal iron syrup: Aviva Romm (a herbalist) recommends making a tonic called herbal iron tonic syrup. This syrup has been researched for several years in her practice. It is plant-based and contains molasses, which is rich in iron and sugars. If you have a medical condition that needs you to restrict sugar intake, check with your doctor or nutritionist to know if this drink will be okay for you.
- Recipe for the herbal drink
- Ingredients
- ½ ounce dried dandelion root
- ½ ounce dried yellow dock root
- ½ cup blackstrap molasses
- Preparation
- Put the roots in a quart jar and cover with boiling water
- Let it sit for four to eight hours
- Strain into a pot and simmer until you are left with a cup of liquid
- Add blackstrap molasses and then, remove from heat
- Store in the refrigerator
- The dose is one to two tablespoons daily
- Take it with 250 mg of vitamin C for best absorption
- This preparation can be refrigerated for several weeks
- Ingredients
- Recipe for the herbal drink
- Orange and beetroot smoothie:
- This drink is rich in iron and vitamin C and can be enjoyed by all age groups.
- This boosts immunity and has great skin benefits.
- Pea protein shakes:
- Pea protein powder is made from the extract that is obtained in yellow peas.
- Pea protein has been used in several recipes and shakes.
- Add extra fruit or vegetable that are high in iron.
- Pea protein has higher amounts of iron compared to several other protein powders.
- Pea protein shake is generally combined with green leafy vegetables, almond, or coconut milk, and fruits, such as bananas.
- Spinach, strawberry, and banana smoothie:
- These are all great sources of non-heme iron.
- Spinach provides iron and banana and strawberries provide vitamin C.
- Vitamin C can help maintain your hemoglobin levels in the body.
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Iron deficiency anemia. https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
Dietary Iron. https://www.ncbi.nlm.nih.gov/books/NBK540969
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Vitamin C serums are skincare products that contain L-ascorbic acid, ascorbyl-6-palmitate, or magnesium ascorbyl phosphate. Effective vitamin C products contain between an eight and 20 percent concentration of vitamin C. They may also contain tyrosine, zinc, and vitamin E and be in an opaque bottle.