🍎🍓🍋🟩 Iron-Boosting Fruit Punch Recipe
This vibrant fruit punch is packed with iron-rich and vitamin C-rich fruits, which work together to enhance iron absorption — making it both nutritious and energizing.
🧾 Ingredients:
Iron-Rich Fruits & Boosters:
- 1 cup strawberries (rich in vitamin C, which helps absorb iron)
- 1 apple (contains a fair amount of non-heme iron)
- 1/2 cup pomegranate seeds (great source of iron and antioxidants)
- 1/2 cup watermelon (hydrating and contains iron)
- 1 tablespoon blackstrap molasses (optional but highly recommended — very high in iron)
Vitamin C Enhancers:
- Juice of 1 lemon or lime
- 1/2 orange, juiced
Liquid Base:
- 2 cups coconut water or filtered water (for hydration)
- 1/2 cup ice (optional)
🍹 Instructions:
- In a blender, combine the strawberries, apple (cored and chopped), pomegranate seeds, watermelon, and lemon/lime juice.
- Add the orange juice, blackstrap molasses (if using), and coconut water.
- Blend until smooth and frothy.
- Strain if desired (especially if pomegranate seeds add too much texture).
- Serve over ice and garnish with a slice of citrus or a sprig of mint.
🩸 Why It Works:
- Non-heme iron from fruits is better absorbed when paired with vitamin C.
- Blackstrap molasses is a natural iron powerhouse — just one tablespoon has ~20% of your daily iron needs.
- This punch is also rich in antioxidants, hydration, and energy-boosting nutrients.
📝 Tip:
Drink this fruit punch in the morning or between meals, when iron absorption is highest. Avoid pairing with dairy, as calcium can block iron uptake.
