Iron Boosting Fruit Punch

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🍓 Iron Boosting Fruit Punch

Description

This Iron Boosting Fruit Punch is a refreshing, nutrient-dense drink packed with fruits high in iron and vitamin C. The vitamin C helps your body absorb plant-based iron more effectively, making it a natural and delicious way to support energy, blood health, and overall wellness. Perfect for breakfast, post-workout, or an afternoon boost!

Ingredients For Iron Boosting Fruit Punch

  • 1 cup pomegranate seeds (rich in iron & antioxidants)

  • 1 cup orange juice (freshly squeezed, boosts iron absorption)

  • ½ cup beetroot (peeled & chopped, high in folate and iron)

  • ½ cup strawberries (vitamin C + iron)

  • 1 small apple (sliced, adds sweetness & fiber)

  • 1 tbsp chia seeds (optional, extra minerals & fiber)

  • ½ to 1 cup cold water or coconut water (to adjust consistency)

  • Honey or maple syrup (optional, to taste)

  • Ice cubes (optional)

Instructions

  1. Add pomegranate seeds, orange juice, beetroot, strawberries, and apple to a blender.

  2. Blend until smooth.

  3. Strain if you prefer a lighter punch, or keep it thick for extra fiber.

  4. Stir in chia seeds and let them sit for 5 minutes (optional).

  5. Pour into glasses, add ice cubes, and serve chilled.

Notes

  • Use freshly squeezed juice for maximum vitamin C.

  • Straining is optional but recommended if you prefer a smooth punch.

  • Adjust sweetness naturally with honey or ripe fruits.

  • Can be made ahead and refrigerated for up to 24 hours.

Tips

  • Pairing iron-rich foods (pomegranate, beetroot, strawberries) with vitamin C-rich foods (orange, strawberries) improves absorption.

  • Avoid drinking with tea or coffee, as tannins can block iron absorption.

  • Add a squeeze of lemon juice for extra zing and more vitamin C.

  • For kids, freeze leftovers in popsicle molds for a healthy treat.

Servings

  • Makes 2 servings (about 2 cups total).

Nutritional Info (per serving, approx.)

  • Calories: 150–170 kcal

  • Iron: 3–4 mg (20% of daily needs)

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

  • Carbs: 35–38 g

  • Fiber: 5–6 g

  • Protein: 2 g

  • Fat: 0.5 g

Benefits

  • Boosts Iron Levels → Helps reduce fatigue & supports red blood cell formation.

  • Enhances Absorption → Vitamin C ensures iron from fruits is absorbed efficiently.

  • Rich in Antioxidants → Fights inflammation & supports immunity.

  • Good for Skin & Hair → Pomegranate, strawberries, and beets promote healthy skin glow.

  • Hydration & Energy → Refreshing drink to keep you energized throughout the day.

Q&A

Q: Can I replace orange juice with something else?
A: Yes! Try lemon juice, kiwi, or pineapple juice—any vitamin C-rich fruit works.

Q: Is this good for anemia?
A: Yes, it can support anemia management, but it should be part of a balanced diet and not a replacement for medical treatment.

Q: Can I make this without beetroot?
A: Absolutely! You can use watermelon or cherries instead, though beetroot adds extra iron and color.

Q: Is it safe for kids?
A: Yes, this fruit punch is natural and safe for kids—just reduce or skip added sweeteners.

Q: Can I store it?
A: Best consumed fresh, but you can store in an airtight jar in the fridge for up to 24 hours. Shake before drinking.

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