Is orange juice rich in iron?

Although orange juice isn’t particularly high in iron, it’s crucial to drink it regularly to naturally increase iron levels.

How much iron do I need a day?

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

Women have much higher needs, as they lose high amounts of iron during menstruation, due to blood loss.

Pregnant women need even higher dosages of iron. They require 27 mg of iron a day!

On the other hand, we shouldn’t get extremely high amounts of iron from supplements. There has been established an upper safe dosage. Thus, you should consult your physician before taking iron supplements.

Is orange juice a good dietary source of iron?

A glass of freshly squeezed orange juice contains about 0.5 mg of iron, or about 3% of the daily recommended dose.[2]

Hence, orange juice isn’t a great dietary source of iron. But, you should drink orange juice regularly, if you’re deficient in iron.

But, there are other fruit juices, such as prune and raspberry juice, which are particularly high in iron. In fact, drinking a glass of any fruit juice high in iron is the easiest way to boost your daily iron intake!

Why should we drink orange juice, if we’ve low levels of iron?

Actually, orange juice is particularly rich in vitamin C. A glass contains about 124 mg of vitamin C. This dose is almost 130% of the recommended daily intake!

Vitamin C is vital for maintaining high levels of iron. It significantly increases iron absorption! Especially from plant-based sources.[3]

For this reason, many iron supplements contain vitamin C as well. You can find them on Amazon.

As iron from plant-based foods is about twice less bioavailable than animal-based sources, it’s a good idea to consume foods rich in vitamin C with foods rich in iron.

In fact, vegans, vegetarians, and people who follow a plant-based diet should consume about 1.8 more iron than people who eat meat.

Common foods rich in iron

Common foods rich in iron are meat, poultry, fish, whole cereals, legumes, fruits, vegetables, and of course, dark chocolate!

Moreover, a tbsp of honey a day might increase blood levels of iron by 20%!