Iron is an essential mineral that is involved in various bodily functions, including oxygen transport and enzyme reactions. Low iron levels can cause fatigue, decreased immune function, and impaired cognitive abilities. Fortunately, there are many beverages you can drink to increase your iron intake and raise your iron levels.
Quick Answers
Here are some quick answers to common questions about raising iron through beverages:
– What juices are high in iron? Juices high in iron include prune, pomegranate, cranberry, and cherry juice.
– What are some iron-rich teas? Black tea, chai tea, rooibos tea, and matcha tea are high in iron.
– What herbs can I use to make iron-rich tea? Opt for herbals teas with nettle, peppermint, ginger, turmeric, or dandelion.
– What spices can I add to drinks for more iron? Cinnamon, cloves, cardamom, and vanilla contain iron and can be added to smoothies, lattes, etc.
– Are coffee and espresso drinks a good source of iron? Yes! Coffee and espresso naturally contain iron, especially when you opt for darker roasts.
Why Iron is Important
Iron has several critical roles in the body:
- As a key component of hemoglobin in red blood cells, iron enables red blood cells to carry oxygen from your lungs to tissues and organs throughout the body.
- Iron is involved in myoglobin production, a protein that helps supply oxygen to muscle cells.
- Iron enables DNA synthesis and cell growth and division.
- Iron is a component of various enzymes and proteins that drive vital chemical reactions, such as energy production.
- Iron supports immune function by assisting in the production of T-cells.
Without adequate iron, many bodily processes can become impaired. Even marginally low iron levels can cause unpleasant symptoms like fatigue, dizziness, and shortness of breath.
Recommended Daily Iron Intake
The recommended daily intake for iron varies based on age, gender, and other factors:
- Infants 0-6 months: 0.27 mg/day
- Infants 7-12 months: 11 mg/day
- Children 1-3 years: 7 mg/day
- Children 4-8 years: 10 mg/day
- Children 9-13 years: 8 mg/day
- Males 14-18 years: 11 mg/day
- Females 14-18 years: 15 mg/day
- Adult males: 8 mg/day
- Adult females: 18 mg/day
- Pregnant females 27+ years: 27 mg/day
- Breastfeeding females 18+ years: 9-10 mg/day
These recommendations represent the average daily iron intake needed to meet the needs of most healthy individuals. Those with anemia or other conditions causing iron deficiency may need higher intakes.
Iron Absorption from Food and Beverages
Dietary iron occurs in two forms: heme and non-heme iron. Heme iron comes from animal foods and is readily absorbed by the body. Non-heme iron comes from plant sources and is not as well absorbed. Only about 2-20% of the non-heme iron you consume actually gets utilized by your body.
However, there are ways to enhance non-heme iron absorption when trying to raise your iron levels through diet:
- Consume vitamin C: Foods and drinks rich in vitamin C can markedly boost iron absorption. Try combining iron-rich foods with citrus juices or other vitamin C sources.
- Avoid excess calcium: High-calcium foods and beverages can hinder iron absorption when consumed together. Avoid combining your iron sources with dairy, antacids, calcium supplements, etc.
- Increase acidic foods: An acidic environment promotes iron uptake. Incorporate iron-rich foods into dishes featuring tomatoes, vinegars, lemon juice, etc.
- Cook with cast iron pans: Using cast iron cookware can add small amounts of iron to foods during cooking.
Beverages to Raise Iron Levels
Here are some of the top beverage options for increasing your daily iron intake:
Juices Rich in Iron
Many fruit and vegetable juices provide an easy way to drink up more iron. Some beneficial options include:
- Prune juice – 3mg iron per cup
- Pomegranate juice – 1.5mg iron per cup
- Beet juice – 1.4mg iron per cup
- Black cherry juice – 1.2mg iron per cup
- Cranberry juice – 0.9mg iron per cup
Opt for juices with minimal added sugars. Pair with a food source of vitamin C like oranges, bell peppers, or strawberries to enhance absorption.
Iron-Rich Teas
Sipping on teas is an easy way to warm up with more iron. Beneficial options include:
- Black tea – 0.5-2mg iron per cup
- Rooibos tea – 0.5mg iron per cup
- Chai tea – 1-4mg iron per cup
- Matcha green tea – 0.6mg iron per tsp matcha powder
Herbal teas are not naturally high in iron, but can be excellent vehicles for iron-rich herbs like nettle, peppermint, ginger, turmeric, dandelion root, etc. Add fresh lemon juice to herbal teas to further boost iron absorption.
Spiced Lattes and Coffees
Coffee and espresso drinks are a tasty way to get a boost of iron, especially when you incorporate iron-rich spices like:
- Cinnamon – 1.4mg iron per tsp
- Turmeric – 2.4mg iron per tsp
- Ginger – 0.2mg iron per tsp
- Cardamom – 1mg iron per tsp
- Cloves – 1mg iron per tsp
- Vanilla – 0.1mg iron per tsp extract
Whip up a spiced latte by adding cinnamon, cardamom, ginger or other spices to espresso and heated milk. Mix spices like turmeric into a cold brew coffee for an iced iron-filled treat.
Fortified Beverages
Many common beverages are now fortified with iron to help consumers meet their daily needs. Examples include:
- Fortified fruit juices – Check labels and opt for juices boosted with iron.
- Fortified non-dairy milks – Many contain up to 45% DV for iron per cup.
- Fortified breakfast cereals – Can provide 15-100% DV for iron per serving.
- Fortified nutritional shakes or smoothies – Especially beneficial for those with higher needs.
Fortified orange juice is an excellent option, as its vitamin C will enhance iron absorption.
Other Creative Ways to Increase Iron Intake
Think outside the box with these other unique ideas for adding more iron to your beverages:
- Add molasses: 1 tablespoon provides 3mg iron.
- Use iron-fortified coconut water for smoothies instead of regular water
- Make oatmeal smoothies using fortified oats
- Blend spinach or kale into fruit smoothies
- Make beetroot latte with beet powder or juice added to hot milk
Maximizing Iron Absorption from Beverages
Here are some tips for getting the most iron from your beverages:
- Have vitamin C: Pair iron drinks with vitamin C sources like citrus fruits or juices, tomatoes, strawberries, peppers, etc.
- Avoid milk: Calcium can inhibit iron uptake if consumed together. Have milk separately.
- Limit polyphenols: Compounds in coffee, tea, cocoa and spices impede absorption. Time intake of these 1+ hours apart from iron.
- Soak, sprout, or ferment: Treating grains, seeds, beans or herbs this way increases iron bioavailability.
- Avoid excess zinc supplements: High doses of zinc can negatively affect iron absorption.
- Enhance with acidifiers: Add lemon juice, vinegar, or vitamin C to drinks to encourage iron uptake.
Who May Need Extra Iron?
Those at highest risk of iron deficiency include:
- Women during reproductive years due to blood loss from menstruation
- Pregnant women due to iron demands from fetal growth
- Young children when iron demands are high for development
- Vegetarians and vegans who avoid iron-rich animal foods
- Athletes, especially female endurance athletes
- Those with gastrointestinal conditions impacting nutrient absorption
Symptoms of iron deficiency include fatigue, dizziness, pale skin, chest pain, rapid heartbeat, headaches, brittle nails, inflammation or soreness of the mouth or tongue, poor appetite, restless leg syndrome, and mental impairments like difficulty concentrating.
Those experiencing these symptoms should see their doctor to have iron levels tested. Your doctor can recommend appropriate dietary changes and possible iron supplements if needed.
Risks of Excess Iron
While low iron causes problems, getting too much iron can also be concerning. Adults need only 8-18 mg per day depending on gender. Consuming much in excess, especially in supplement form, can lead to:
- Gastrointestinal issues like nausea, vomiting, diarrhea, constipation
- Organ damage from iron overload
- Increased infection risk
- Metabolic problems like insulin resistance and metabolic syndrome
- Heart disease risk from cellular damage
Unless diagnosed with iron deficiency, most adults should aim to meet but not dramatically exceed the Recommended Dietary Allowance (RDA) for iron through food and beverage sources alone. Be wary of excessive iron from multiple supplements or fortified foods.
Conclusion
Drinking iron-rich beverages combined with an overall healthy diet featuring a variety of iron-containing foods can help raise iron levels in a safe manner. Focus on natural sources of iron like juices, teas, and coffees over highly fortified beverages. Pair iron drinks with vitamin C for best absorption, and aim to meet but not exceed your recommended daily intake levels.
