Incredible Iron-Rich Tropical Green Smoothie

You're going to love this yummy iron-rich tropical green smoothie recipe! It's packed with iron-boosting goodness and is the best smoothie for fighting fatigue! 

And with all its healthy whole food ingredients, this smoothie is the perfect breakfast and healthy snack for anyone that struggles with low iron.  You might also like this Mango Spinach Smoothie Recipe.

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Superfoods like fresh kale and baby spinach are blended with Vitamin C-packed lemon, orange, and pineapple to form an amazing high iron pineapple green smoothie that even the pickiest eater can’t turn down. 

If you’re like me and can’t get enough of smoothies, check out this carrot ginger smoothie, this or this protein green smoothie. 

WHAT IS ANEMIA?

According to the Cleveland Clinic, “Anemia happens when you do not have enough red blood cells. The cells travel with iron and hemoglobin, which carry oxygen through the bloodstream to your organs all through the body. When someone develops anemia, they are said to be anemic. Being anemic might mean that you feel more tired or cold than you usually do, or if your skin seems too pale. This is due to your organs not receiving the oxygen they need to do their jobs.” 

SYMPTOMS OF LOW IRON INCLUDE:

• Fatigue - Being tired or lack of energy
• Weakness
• Pale skin
• Fast heartbeat
• Easily bruised skin
• Shortness of breath - Being out of breath more easily than usual
• Dizziness or being lightheaded
• Chest pain
• Cold hands and feet
• Headaches

You shouldn't ignore symptoms of low iron. Make an appointment with your doctor if you suspect you have anemia.

To learn more about the different types of anemia, treatments, and prevention, read this article from the Mayo Clinic. 

WHY IS VITAMIN C-RICH FOOD IMPORTANT FOR PLANT-BASED IRON ABSORPTION?

Iron is an essential mineral needed for your body to function properly. Non-heme iron is iron that comes from plants, vegetables, fruits, and grains. It’s important to understand that non-heme iron isn’t absorbed as easily in the body as iron that comes from animals.  

Foods rich in Vitamin C (ascorbic acid) help your body to absorb iron. Vitamin C works to store iron in a form that’s more easily absorbed by your body and may increase iron bioavailability fourfold. 

WHAT IS NON-HEME IRON?

There are two types of iron. One from plants, non-heme. And the other from animals, heme. Heme iron is more readily absorbed by the body, but is only found in animal products. 

If you’re a vegetarian, vegan, or limit the number of animal products you eat, you’ll want to be sure you’re eating plenty of high-iron fruits and vegetables. 

HIGH IRON SMOOTHIES FOR PREGNANCY

If you suspect that you have an iron deficiency, it is important to see your doctor before trying to treat it at home. Always talk with your doctor and follow their treatment recommendations.

Green smoothies are packed with vitamins, minerals, and promote hydration. Not to mention, they taste amazing and are easily digested. Nausea and morning sickness during the first trimester made meats and heavy meals seem very unappealing. And during the last trimester, I got full quickly and couldn’t stomach large meals. Knowing that I’ve had a history of anemia throughout my life, I used green smoothies before getting pregnant and during my pregnancies to keep my iron levels up and my body (and baby) filled with whole food nutrients.

The American Pregnancy Association says, “ During pregnancy, the heart works harder to provide adequate nourishment to the fetus. The body increases its blood volume by 30-50%. Due to this increase in blood volume, it is important for pregnant women to also increase their intake of folic acid and iron.”

SUBSTITUTIONS

Iced Water - Feel free to use coconut water in place of ice water if desired.

Kale - You could use spinach only if that’s all you have on hand.

Spinach - You could use all kale only

Pineapple - Mango would be delicious in place of pineapple

Lemon - Feel free to omit the lemon if desired

Orange Juice - Depending on how sweet you prefer your smoothie, you can omit or add more orange juice. 

HIGH-IRON ADD-INS

• Hemp Seeds
• Protein Powders
• Banana
• Apple
• Coconut Water

HOW TO MAKE 

Wash the produce and remove kale stems

Place kale, spinach, juiced lemon, mandarin orange, pineapple, ice water, and orange juice in a high-powered blender. 

Blend on high speed until the smoothie is smooth and there are no pieces of kale or spinach.

Enjoy! This recipe makes 1 large smoothie. Feel free to save half in the refrigerator for later.

HOW TO STORE

You can keep smoothies in the refrigerator for 1-2 days as long as the lemon juice is added. 

CAN I USE FROZEN PINEAPPLE?

Absolutely! Use fresh or frozen pineapple for a healthy and delicious smoothie. I do not recommend canned or packaged pineapple for smoothies as they are typically stored in a high-sugar syrup. 

CAN I ADD PROTEIN POWDER TO MY GREEN SMOOTHIE?

For a balanced meal replacement smoothie consider adding whey protein powder, collagen protein powder, or a plant-based protein powder. For this smoothie, a plain or vanilla flavored protein powder works best. Simply add the recommended serving size, usually 1-2 scoops to the blender, and blend up with the rest of your ingredients.

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