Boost your daily iron intake with fruit juices!

Drinking fruits juices could help you increase your daily iron intake. Prune juice and raspberry juice are particularly rich in iron.

Recommended daily intake for iron

The recommended daily intake for iron is 8 mg and 18 mg for men and women, respectively.[1]

Pregnant women need even higher dosages of 27 mg.

So, it’s a bit tricky to get adequate amounts of iron from food. But, you could get enough iron, if you follow a well-balanced diet, containing many foods rich in iron.

Healthy people should prefer to get adequate amounts of iron from food, instead of supplements. There are dietary supplements providing more iron than the upper safe dose!

Common foods rich in iron

For instance, beans, such as lentils, chickpeas, kidney beans, and white beans are excellent dietary sources of iron.

Even dark chocolate with 70-85% solids is a great dietary source of iron. 1 oz has 23% DV (Daily Value)! A small amount of dark chocolate daily is good for weight loss, as it’s packed with nutrients.

Moreover, many common foods, such as spinach, dandelion greens, beet leaves, leeks, mustard greens, kale, tomatoes, and potatoes also contribute to the daily intake of iron.

Another food particularly rich in iron is beef liver. A serving provides about 28% DV. But, you should avoid consuming beef liver regularly. Especially, pregnant and menopausal women. Beef liver contains enormous amounts of vitamin A, which may harm the fetus and increase the risk of osteoporosis!

Fruit juices can increase your daily iron intake

Actually, we can get high doses of iron from fruits. Goji berries and raisins are particularly rich in iron. For instance, just a tbsp of dried goji berries contains 1.9 mg of iron, or more than 10% DV!

Hence, drinking fruit juices could significantly increase are daily intake of iron.

iron (mg)
per serving
prune juice2.816%
raspberry juice2.815%
blackberry juice1.16%
carrot juice1.16%
cherry juice1.06%
tomato juice0.95%
papaya juice0.84%
pineapple juice0.74%
grape juice0.63%
blueberry juice0.42%
orange juice0.32%
apple juice0.32%
cranberry juice0.31%
lemon juice0.21%
buko juice
(coconut water)
Fruit juices rich in iron.[2]

Actually, prune juice and raspberry juice are particularly rich in iron. A serving provides up to 16% DV.

Blackberry juice, carrot juice, and cherry juice also provides high doses of iron.

What’s the best time to drink a fruit juice high in iron?

You could drink these juices daily, in order, to boost your iron intake. But, you should keep in mind that fruit juices are high in calories and sugar as well. For instance, a serving of orange juice has about 110 calories and 21g of sugar.

Actually, the best time to drink them is before or after a workout.

Fruit juices provide us with steady levels of energy during exercise. Also, their high sugar content helps us restore glycogen stores after a workout out, promoting muscle recovery.

Last, but not least, you could drink your favorite fruit juice in the morning. The body uses sugar for energy more effectively in the morning than evening.