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Iron Rich Greens Smoothie

Registered Holistic Nutrition

Iron Rich Greens Smoothie

Did you know fermented foods such as yogurt can increase the availability of iron? Even though calcium inhibits iron absorption, fermented foods do the opposite.

We often think of meat or spinach when it comes to iron in foods, right? But there are a few facts I think you’ll be interested in knowing when it comes to iron levels and getting the most from that spinach you are eating.

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.)

This smoothie is perfect for the vegans out there or anyone wanting to try to increase their iron levels.  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!

1/2 banana

2 cups spinach

1 small orange

1/4 cup fermented unsweetened kefir or organic yogurt or fermented greens powder

2 tbsp pumpkin seeds

1 tbsp each chia seeds, hemp protein powder, hemp oil or EFA Blend (Barleans is great, or Udo’s)

1 date (medjool)

Water to consistency you desire


Simply blend and enjoy.

Nutritional Nibble:

Other foods high in iron: meat, clams, shellfish, eggs, beans and lentils, quinoa, spinach, spirulina, chlorella, kale, thyme, parsley, chia seeds, pumpkin seeds, nuts, morel mushrooms, dried apricots, prunes.

Combine with high vitamin C foods: broccoli, cauliflower, kale, (cabbage family), tomato, peppers, brussel sprouts, kiwi, mango, papaya, oranges, berries, pumpkin seeds, or sweet potato.

Avoid calcium rich foods: dairy, fortified nut and rice milks, soy, tofu, cheese, almonds, calcium supplements

What else could be causing low iron?

Maybe you have low HCL levels which are important for breaking down foods.  Did you know that your HCL levels slowly decrease after age 40?  See your nutritionist or naturopath for suggestions on how to address this.

Perhaps you are not eating according to your metabolic type?  We are all biochemically unique and require different levels of vitamins and minerals.

Are you a long distance runner?  Did you know that the constant pounding as you hit a hard surface breaks tiny blood vessels in your feet and leaves you more susceptible to iron deficiency?

For more information, contact our holistic nutritionist in Oakville for an individualized assessment. 289-291-0254

Low iron getting you down?. Read more about Iron Rich Foods.

Or try this iron loaded recipe: Pump it up Frittata