Women require more iron than men due to monthly blood loss during menstruation and increased demand during pregnancy and breastfeeding. Iron is an essential micronutrient. It plays a role in producing hemoglobin, which transports oxygen to cells, supports brain activity, and boosts the immune system. When iron is deficient, the body can experience fatigue, weakness, and anemia. Women aged 19-50 need approximately 18 mg of iron daily, an amount that increases to about 27 mg during pregnancy. The following beverages can help supplement and enhance the body's iron levels.

Beetroot and carrot juice

A glass of fresh beetroot and carrot juice provides an ample amount of iron to the body. Carrots are also rich in vitamin A, which enhances iron absorption. This combination helps improve hemoglobin concentration and supports blood purification. For increased iron absorption, a little lemon juice can be added to the drink.

Spinach smoothie

Drinking green smoothies is an effective way to add iron to the daily diet. Spinach is rich in iron, contributing to increased hemoglobin levels in the blood. This vegetable also contains lutein and zeaxanthin: pigments that accumulate in the center of the retina, helping to protect the eyes from the damaging effects of sunlight and blue light.

To enhance iron absorption, combine green vegetables with vitamin C-rich fruits like oranges and pineapples. Adding a little almond milk can create a creamy texture for the smoothie, while also providing beneficial nutrients to the body.

Pomegranate juice

Pomegranates are rich in iron, vitamins, and antioxidants. Women who regularly consume fresh pomegranate juice can experience improved blood circulation and increased hemoglobin levels. The natural sweetness of pomegranate makes it easy to drink and suitable for many ages. To boost its nutritional value, you can add some dates or raisins to the beverage.

Pumpkin seed smoothie

Pumpkin seeds contain iron and zinc: two important minerals for energy metabolism. Women can blend soaked pumpkin seeds with bananas, yogurt, and honey to create a delicious, nutritious smoothie. This also serves as a suitable post-workout snack, helping the body recover energy quickly.

Apple and plum juice

Apples and plums provide iron, fiber, and natural sweetness. They aid digestion and help increase hemoglobin levels in the blood. Regular consumption of these juices helps the body improve iron deficiency, thereby preventing anemia.

By Le Nguyen (According to WebMD, Times of India)