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Juicing for Iron

By Sylvie Tremblay, MSc

You require iron as a part of your diet to stay healthy. An essential mineral, iron helps your blood carry oxygen throughout your body. Failure to consume adequate iron can lead to health problems, such as fatigue and irritability due to anemia. Making your own juice allows you to consume a range of healthy foods as delicious beverages, and preparing your juices with iron-rich ingredients may help prevent iron deficiency.

Blend iron-rich vegetables into your juice. Veggies like spinach or broccoli boost your iron intake for the day, helping to fight iron deficiency-related anemia. In addition, adding broccoli and spinach to your juices increases your vegetable intake for the day, helping you consume the 2.5 cups of vegetables recommended each day by the United States Department of Agriculture. When you put the ingredients into your juicer, alternate drier vegetables with moister ingredients, like apple slices, to increase the ease of juicing.

Juice iron-rich fruits such as dates or watermelon to help boost your iron intake. Watermelon provides a relatively mild-tasting juice that can serve as a base to highlight other fruit flavors. Dates contain high levels of natural sugar and can add sweetness, flavor and iron to juices. In addition, these fruits contain other essential vitamins, such as vitamin C.

Add iron-containing herbs such as mint to your juice. Mint can lend a fresh and refreshing taste to your juice, complementing the flavors of several fruits and vegetables. In addition, the compounds in peppermint can help ease indigestion, calming the muscles along your digestive tract to help relieve acid reflux and flatulence, according to the University of Maryland Medical Center. Blend a few mint sprigs into fresh watermelon juice for a refreshing beverage rich in iron.

Add spirulina to your juices. It's a type of blue-green algae that contains iron as well as other nutrients, according to the University of Maryland Medical Center. After juicing your fruits and vegetables, add spirulina powder to your drink and then mix thoroughly before drinking. The UMMC indicates that the appropriate dosage of spirulina may vary for individuals, so consult a medical professional about how much you should take.

Warnings

If you already suffer from iron deficiency, juicing alone may not provide adequate iron; consult your physician to learn how best to increase your iron intake.

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