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Whole Foods Iron Rich Smoothie

Anyone who has struggled with low iron, like myself, knows how debilitating the fatigue and symptoms of low iron can be. Many people suffer from low iron and don’t even know it!! This is why  I created this iron rich smoothie recipe and post to help you understand iron deficiency and learn how to nourish your body with natural plant sources of Iron.

Your iron levels are something that you can get checked through your doctor with a blood test. There is a list below of the possible symptoms of low iron levels. If you have some of these symptoms see your doctor or naturopath to run a ferritin blood test to check your iron levels. So what is Iron?!  Iron is a mineral that your body uses to make hemoglobin. Hemoglobin is found in your red blood cell as help carry oxygen throughout your body. Your body needs this oxygen to function at it’s optimum! Without enough iron, your body will not have enough hemoglobin, and you may develop iron deficiency anemia. (1)

Anemia symptoms(2):

People who may be more prone to low iron:

  • Women who are pregnant or breastfeeding.
  • Menstruating Women
  • Athletes (especially athletes)
  • Recent Blood Donors
  • Vegans & Vegetarians

Plant sources of Iron:

  • Lentils and Beans
  • Dried fruit (prunes)
  • Dark leafy greens (spinach, swiss chard)
  • Silver beets
  • Brocolli
  • Nuts and Seeds (Hemp seeds, pumpkin, sesame, cashews)

How to get the most of your iron supplement.

I have tried a few iron supplements in my day. I struggled with anemia in my teens and the iron supplements back then were really hard on my stomach. This spring I got my doctor to check my iron levels and they were low again.  It was a mission of mine to find a supplement that wasn’t hard on my stomach, plant-based, and one that didn’t cause constipation.

I had heard amazing reviews of MegaFood Blood Builder so I gave it a try. My iron levels are now where they needed to be and I have my energy levels back again! Happy dance! I have a few girlfriends that struggled to get their iron levels up until taking this product. The MegaFood Company is amazing because all their products are made from non-GMO whole foods, (using foods from nature to make supplements rather than produced in a lab synthetically).  Blood Builder is a certified vegan source of non-heme (plant-based) iron, SCORE!

Did you know that your Iron supplements should not be taken with coffee, tea, or dairy products? Calcium in the dairy has shown to possibly interfere with iron absorption (3) and the coffee and tea beverages can reduce the absorption of both dietary and supplemental iron when taken at the same time. This is likely due to the binding of iron in the gut by polyphenols and tannins in tea and coffee. 

Make this Iron-rich smoothie with the amazing blood building power of beets. 

Serves 8 oz smoothie

Whole Foods Iron Rich Smoothie

Yields 1 personal serving

5 min

5 minTotal Time

Save RecipeSave Recipe

5 based on 2 review(s)


  • 1/2 cup beet cut into small cubes
  • 1 cup frozen raspberries
  • 1 medium orange peeled
  • 1 apple chopped
  • 1 heaping tablespoon of hemp seeds
  • 1/2 cup alkaline water


  • 1. Put all ingredients into a high powered blender like a Vitamix and blend until smooth.

(1) https://www.healthlinkbc.ca/healthlinkbc-files/iron-health
(2) https://www.webmd.com/a-to-z-guides/understanding-anemia-symptoms#1
*This post was sponsored by Mega Foods, but I would never share a product that I don’t use and love in my own home. Please read my disclaimer. This post is my opinion and not to be substituted for medical advice. Before starting any iron supplement please consult your doctor or naturopath.*


  1. Great Recipe
  2. why is there an apple in one of the photos?
  3. I really loved this recipe. I have also struggled with low iron and excited to try this supplement too. I love your beautiful pictures on your site as well.
  4. Is the beet cooked or raw?
  5. Could you use milk instead of water?
    • Hi Erin, I wouldn't use milk in this recipe because of the orange juice. The acidity with the milk could make it curdle. You could sub the water with more Orange juice.
  6. About how much iron would this give you on a daily basis? And how often should you drink it?
    • Hi Kim, One cup of beets and 2 tablespoons of hemp seeds make this smoothie have approximately 3 grams of non-heme iron, which is 18% of your needed iron intake. I wouldn't say this smoothie is a replacement for supplementation of iron if your iron levels are deficient. I have added a non-heme iron supplement and vitamin c into my routine to keep my iron levels healthy. I am at my highest iron levels in years from using a wholefoods iron supplement and including iron-rich non-heme foods like beets, lentils, beans, nuts, and hemp seeds. When eating non-heme iron make sure you include vitamin C rich food for best absorption. I hope this answer helps Kim. Have a lovely day.
  7. Can I add spinach?

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