Iron Rich Fruit Juices – Rich in Iron and Nutrients

Iron rich fruit juices

Iron is an essential component of healthy red blood cells. The deficiency of this mineral can lead to anemia and symptoms of fatigue and weakness. We have compiled several iron rich fruit juices.

The recommended dietary allowance for iron is 18 mg per day for women and 8 mg for men. Many foods and fruits and its juices are high in iron, and a nutritionist can work with you to develop an adequate meal plan. Everyone is supposed to consume iron rich fruit juices in their daily routine.

Iron rich fruit juices

Some of the iron rich fruit juices

Name of the fruitQuantityIron (mg)Calories
Pomegranate100 gms0.3 mg83
Watermelon100 gms0.24 mg30
Prunes100 gms3.52 mg240
Berries100 gms0.3 mg48
Apricots100 gms2.7 mg 48
Apples100 gms0.8 mg52
Beetroot100 gms2.7 mg 43
Guava100 gms0.3 mg37
Oranges100 gms0.18 mg47
Black Grapes100 gms0.36 mg60
Currants100 gms1.12 mg63

Pomegranate Fruit Juice

Ingredients

  • Water – ¼ cups
  • Pomegranates – 5 to 6 large
  • Sugar – ½ cup (Optional)
pomegrante juice

How to make the juice:

Using a knife, remove the part of the pomegranate that looks like a crown. Cut the pomegranate into sections. I find scoring the fruit 4 times is enough for me, but feel free to score it a few more times.

Break open the pomegranate into sections. Fill a large bowl with cool water.

Break apart the pomegranate arils underneath the water. It helps prevent pomegranate juice from squirting everywhere. Drain the water from the pomegranate arils when you’re done separating them from the rind.

Pour the arils into a blender. Blend until all the arils have been crushed but most of the seeds are still intact. This usually takes no more than 15 to 20 seconds.

Pour the juice through a strainer. You’ll notice that the juice passes through the strainer pretty slowly because the pulp is pretty thick. To speed up the process, use a rubber spatula to press the pulp against the strainer. The juice should drip through faster.

Pour the juice into a glass to serve. 5 to 6 large pomegranates should yield about 4 cups of juice. Leftover juice can be refrigerated in a jar for 5 to 6 days.

Watermelon Juice

Ingredients

  • Watermelon – 2 cups (Chopped)
  • Lemon juice – 1 ½ tsp
  • Simple syrup – 1 tbsp
  • Mint leaves – 2 to 3 (Optional)
  • Slice lime – 1
watermelon juice

How to make the juice

Gather all the ingredients.

Cut the watermelon into chunks removing the rind and seeds. Place the chunks into a bowl and let them cool in the refrigerator for 1-2 hours.

In a blender, combine watermelon, lime juice, and simple syrup and puree.

Pour into the glass and garnish with a slice of lime and mint leaves (optional). Chill before serving if you like.

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Prunes Juice

Ingredients

  • Water – 1 ¼ cup
  • Prunes – 5
  • Sugar – 2 tsp
  • Lemon juice – 1 tsp
  • Ice cubes – few
prunes juice

How to make the juice

Take dried prunes. Add ¼ cup water to it.

Keep covered and set aside for 15-20 minutes.

Add soaked prunes, 1 cup water then add sugar to a blender. We can also use cane sugar and can replace with white sugar too.

Blend it until smooth. You can drink it as such or strain it.

Extract the juice completely by pressing with a spoon. Finally, add lemon juice.

To the serving glass, add few ice cubes, then pour the juice mix it and serve immediately.

Berries Juice

Ingredients

  • Berries – 2 cups
  • Lemon juice – 1 tsp
  • Sugar – 2 tbsp
  • Salt – a pinch
  • Water – 2 cups (Chilled)
berries juice

How to make the juice:

Rinse the berries under cold water. Remove the stem and roughly chop it. Also, slice a lemon.

Take chopped berries, lemon juice and sugar in a blender. Also, add salt if desired.

Blend it till you get smooth puree of berries.

Then add ice cubes or chilled water. Blend it again tills incorporated well.

Pour into serving glasses.

If needed smooth juice without any crunchy seeds in the juice. Then strain the juice using a fine strainer to remove the seeds.

Apricot Juice

Ingredients

  • Apricots – 150 grams
  • Dried fruits – 1 cup
  • Yogurt – 250 grams (Optional)
  • Sugar – 2 tbsp
  • Ice cubes – 7 (Optional)
Iron rich fruit juices

How to make the juice:

Gather the ingredients. Place the apricots in a bowl full of water.

Leave the fruit to soak for two hours or longer, and then drain. Alternatively, you can boil the apricots until soft (about 10 minutes) and then drain and chill them.

Place the softened dried apricots in a blender with half of the orange juice. Processes on high speed until the apricots are well-pureed.

Add the remaining ingredients, if using, and process again until smooth. Pour into glasses and serve.

Apple Juice

Ingredients

  • Apples – 4 to 5
  • Cinnamon – 2 (Optional)
  • Sugar – 3 tbsp (Optional)
Iron rich fruit juices

How to make the juice:

Wash the apples and remove the seeds. Cut them into slices. There is no need to peel the apples.

Place the apples in a vessel and add water to just cover them.

Slowly boil the apples for about 25-30 minutes or until they turn quite soft. Place a coffee filter over a bowl.

Slowly ladle the apple mixture into a fine mesh strainer and gently mash the apples. The juice will be filtered through the bottom into the bowl. Repeat the process until all of the juice is in the bowl.

Taste the juice after it’s cooled for a bit. You can add sugar or cinnamon depending on your preferences.

Black Grapes Juice

Ingredients

  • Black Grapes – 2 cups
  • Sugar – ½ tbsp
  • Lemon juice – 2 to 3 tsp
  • Salt – a pinch
  • Water – ½ cup
  • Ice cubes – few for serving
Black grapes juice

How to make the juice:

Pick the grapes and take them into a large bowl. Fill it with water and let it soak for 5 minutes. Or rinse them under running cold water.

Then add the grapes to the blender. Add sugar. You can skip the sugar if grapes are sweet enough.

Add the chilled water. Blend it till it gets smooth. Now strain it using the strainer. Discard the waste.

Add a pinch of salt and stir. Squeeze fresh lemon or lime juice and mix.

You will see white foam on top. Skim the foam to get the clear juice.

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