Iron-Boosting Fruit Punch

by

Iron-Boosting Fruit Punch Recipe

Table of Contents

Description

This refreshing Iron-Boosting Fruit Punch is packed with iron-rich fruits and vitamin C to enhance absorption. It’s a delicious, natural way to support healthy red blood cells, increase energy, and combat iron deficiency. Perfect for breakfast, a mid-day boost, or a post-workout refreshment!

Ingredients

Iron-Rich Fruits:

  • 1 cup pomegranate seeds (high in iron and antioxidants)

  • 1 cup watermelon chunks (contains iron and hydration benefits)

  • 1 medium apple, chopped (good source of non-heme iron)

  • 1 medium beetroot, peeled and chopped (rich in folate and iron)

Vitamin C Boosters (Enhance Iron Absorption):

  • 1/2 cup orange juice (freshly squeezed for max vitamin C)

  • 1/2 cup lemon juice (enhances absorption of plant-based iron)

  • 1/2 cup strawberries (high in vitamin C)

Other Ingredients:

  • 1 tablespoon chia seeds (for extra fiber and omega-3s)

  • 1 teaspoon honey or maple syrup (optional for sweetness)

  • 2 cups cold water or coconut water (for hydration and electrolytes)

  • Ice cubes (as needed)

Instructions

  1. Prepare the fruits: Chop the apple, beetroot, and watermelon into small pieces. Remove seeds from the pomegranate.

  2. Blend everything: Add all the fruits, orange juice, lemon juice, and water/coconut water into a blender. Blend until smooth.

  3. Strain (optional): If you prefer a smoother texture, strain the juice using a fine sieve or cheesecloth.

  4. Add chia seeds: Stir in chia seeds and let sit for 5-10 minutes to allow them to absorb liquid.

  5. Serve cold: Pour over ice cubes and enjoy fresh!

See also  Chocolate and Caramel Dessert Cake

Notes & Tips

✅ Best Time to Drink: Morning or mid-day for maximum absorption.
✅ Straining Optional: If you like a pulpy drink, skip the straining step.
✅ Storage: Best consumed fresh, but you can refrigerate for up to 24 hours.
✅ Iron Absorption Hack: Avoid consuming with dairy products or caffeine, as they can inhibit iron absorption.
✅ Extra Boost: Add a handful of spinach (though it may slightly alter the taste).

Servings

  • Makes 2 large servings or 4 small servings

Nutritional Information (Per Serving, Approximate)

  • Calories: 120

  • Iron: 3-5 mg (varies based on fruit ripeness)

  • Vitamin C: 50-80 mg

  • Fiber: 4-5 g

  • Sugar: 15-18 g (natural from fruits)

  • Protein: 2 g

Health Benefits

🥤 Boosts Iron Levels – Pomegranate, beetroot, and apple provide plant-based iron.
🍊 Enhances Absorption – Vitamin C from citrus fruits improves iron uptake.
💪 Increases Energy – Helps combat fatigue and anemia symptoms.
🫀 Heart Healthy – Pomegranate and beetroot improve circulation and heart health.
🌱 Supports Digestion – Chia seeds add fiber, aiding digestion.

Q&A

❓Can I use frozen fruits?

Yes! Frozen strawberries and pomegranate seeds work well. Just adjust the ice accordingly.

❓Is this suitable for kids?

Absolutely! It’s a great way to boost their iron levels naturally.

❓Can I make this without a blender?

You can juice the ingredients using a juicer, but blending keeps the fiber intact.

❓Will this taste sweet?

It has a natural sweetness, but you can add honey or maple syrup if needed.

❓How often should I drink this for iron deficiency?

If you’re managing low iron, drinking it 3-4 times per week along with a balanced diet can help.

See also  White Chocolate Raspberry Cheesecake Balls

This Iron-Boosting Fruit Punch is a delicious, nutritious way to support your iron levels naturally. Give it a try and enjoy the health benefits! 🥤✨

Would you like any variations or substitutions for specific dietary needs? 😊

Terms and Conditions - Privacy Policy