Iron and Vitamin C Rich Smoothie

By Nisha Patel -

After having my second daughter, I became quite anaemic (iron deficient) and found iron tablets quite difficult to tolerate due to their side effects. These included indigestion and constipation.

Being a lover of morning smoothies I thought I’d tackle the issue with an iron rich smoothie. After doing a bit of research I came up with the following concoction. This yummy smoothie is rich in vitamin C as well as iron, which is a great combination because vitamin C (ascorbic acid) aids the absorption of dietary iron into the bloodstream. 

This delicious smoothie is enjoyed by my whole family including my daughters who are 4 and 2. It’s great knowing we’ve all started the day with a delicious treat, which also comes with great health benefits, as well as tackling my iron deficient anaemia as naturally as possible.

Ingredients (Serves 4)

Handful of kale

Half a banana

Whole orange (without skin)

Half a mango

5 dried apricots

3 Medjool dates

handful of almonds

Juice of one lime

1 tsp flaxseed

1 tsp goji berries

1/2 tsp of cinnamon

1 tsp honey (optional)

Sprinkle of sunflower seeds

Sprinkle of pumpkin seeds


1) Put all the ingredients in a blender apart from the sunflower and pumpkin seeds and blitz

2) Top off with pumpkin and sunflower seeds

3) Enjoy!!!!

Iron and vitamin C rich smoothie

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4 Comments on “Iron and Vitamin C Rich Smoothie”

  1. This looks great. I am a vegetarian with low iron and have been looking for some good breakfast smoothies which combine vitamin c and iron. Is there a health reason behind not blending the seeds? I thought you might absorb more if they were blended but eager to know more. Thanks

    1. By the looks of the picture those sunflower seeds have been removed from the shell so you might be able to blend them together…. I’ll going to try both ways as I think my iron levels have dropped (I’ve always had problems with it since I was 13 years old) and it will help me out as i really don’t feel like eating anything in the morning and have no idea what my landlords have planned for dinner most nights.

      1. Yes Ariel, I find smoothies a great way of topping up on nutrient rich fruit and veg. My daughters also enjoy them and great way of getting more goodness into them. We have them straight after breakfast. You can blend or not…..whatever you fancy.

    2. Hi Jo-Sorry for the late response. This smoothie is delicious. There wasn’t a reason I didn’t blend the seeds. I quite like munching on seeds and it also made the photo look pretty 😉

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