Iron Boosting Fruit Punch

🥤 Iron Boosting Fruit Punch

A vibrant and delicious fruit punch made with iron-rich and vitamin C-packed ingredients to naturally support healthy iron levels. This refreshing drink is ideal for people with low iron, vegetarians, or anyone seeking a nutritious boost.

📋 Ingredients For Iron Boosting Fruit Punch

• 1 cup fresh orange juice (vitamin C for iron absorption)

• 1/2 cup pomegranate juice (rich in iron and antioxidants)

• 1/2 cup beetroot juice (high in iron and folate)

• 1/4 cup prune juice (great plant-based iron source)

• 1/2 cup diced watermelon (hydrating and iron-rich)

• 1/2 apple, chopped (iron and fiber)

• Juice of 1 lemon (vitamin C to enhance absorption)

• 1 tablespoon blackstrap molasses (iron-rich natural sweetener)

• 1/2 teaspoon grated ginger (aids digestion)

• 1/2 teaspoon chia seeds (optional) (for added fiber and minerals)

• Ice cubes (as needed)

• Fresh mint leaves for garnish (optional)

🥣 Instructions:

1. Juice Prep: If using fresh fruits like beets or apples, juice them using a juicer or blend and strain.

2. Mix Juices: In a large jug, combine orange juice, pomegranate juice, beetroot juice, prune juice, and lemon juice.

3. Add Solids: Add chopped apple and diced watermelon.

4. Stir In Additions: Add grated ginger, blackstrap molasses, and chia seeds (if using).

5. Chill & Infuse: Let the mixture chill in the fridge for at least 30 minutes to infuse flavors.

6. Serve: Pour into glasses over ice cubes and garnish with fresh mint leaves.

👩‍🍳 Notes:

• You can blend the entire mixture and strain it if you prefer a smoother consistency.

• Adjust sweetness with a little honey or maple syrup if desired, but molasses is preferred due to its iron content.

• Fresh, organic juices are best for maximum nutritional benefits.

💡 Tips:

• Use a glass jug to avoid metallic reactions that could affect the vitamin C.

• Consume with a straw if you’re worried about citrus acids affecting your tooth enamel.

• Drink in the morning or between meals to avoid interference from calcium in other foods.

• Avoid pairing this with dairy or tea/coffee, which can inhibit iron absorption.

🍽️ Servings:

• Makes 2 large servings or 4 small glasses.

🔬 Nutritional Information (per large serving – approx.):

• Calories: 170

• Iron: 4–6 mg (25–35% of daily requirement depending on gender)

• Vitamin C: 70–90 mg (100%+ of daily requirement)

• Fiber: 3–5 g

• Sugar: 20–24 g (natural fruit sugars)

• Folate: 20% DV

• Potassium: 10–15% DV

(Values vary depending on fruit ripeness and exact quantities used)

🌟 Benefits:

• Boosts iron levels naturally with iron-rich fruits and juices

• Enhances iron absorption with high vitamin C content

• Supports energy and reduces fatigue

• Rich in antioxidants for immune health

• Hydrating and detoxifying

• Vegan and gluten-free

❓ Q&A:

Q: Can I make this in advance?
A: Yes! Store in the fridge for up to 24 hours. Stir well before serving.

Q: Is it safe for kids?
A: Yes, it’s a nutritious and safe option for children. Consider reducing ginger or molasses for milder taste.

Q: Can I use bottled juice?
A: Fresh is best, but 100% no-sugar-added juices are acceptable alternatives.

Q: Can this replace iron supplements?
A: It can support iron levels but should not replace supplements if prescribed for deficiency. Always consult your healthcare provider.

Q: When is the best time to drink this?
A: In the morning or between meals for best absorption.