OF THE BEST IRON-RICH 

7

Fruit Juices

WRITTEN BY KRISTIN GILLESPIE, MS, RD, LD, CNSC

Most Americans don’t have any difficulty ingesting adequate amounts of iron, but some populations are at higher risk of inadequate intake.  Here are some of the best iron-rich fruit juices they can try.

One cup of prune juice provides 6 mg of non-heme iron, which is 75% of the recommended dietary intake for men and post-menopausal women. Prunes are also rich in vitamin A, B vitamins, vitamin K, fiber, potassium, and other macro and micronutrients.

Prune Juice

One cup of mulberry juice contains 2 mg of iron. Mulberries are significantly lower in calories and carbohydrates when compared to other fruits because they are 88% water. If weightloss is a consideration, try this a glass of this juice!

Mulberry Juice

One cup of tomato juice contains about 1 mg of iron. Tomato Juice is  rich in lycopene, a powerful antioxidant, as well as vitamins A, C, K, and several of the B vitamins.  It is also naturally lower in sugar compared to other juice products.

Tomato Juice

One cup of passion fruit juice has 0.89 mg of iron. It is rich in antioxidants, vitamins A and K, magnesium, and potassium.  This is a juice that is not only packed with nutrients but also delicious!

Passion fruit juice

One cup of pineapple juice contains 0.8 mg of iron. It is rich in a variety of nutrients, such as vitamins B6 and C, copper, and manganese. A cup of this juice offers a variety of health benefits, including improved digestion, and reduced inflammation.

Pineapple Juice

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GRAPE JUICE

One cup of grape juice provides 0.6 mg of iron and loads of micro nutrients. It has also been suggested that grape juice may offer similar health benefits as those provided by wine. But, be careful though grapes are loaded with sugar albeit natural.

One cup of apple juice offers 0.3 mg of iron. It has pulp and pulp-free varieties. Though the varieties have similar nutritional values, pulp varieties have significantly higher amounts of antioxidants.  Apple juice is naturally low in vitamin C, but commercial brands do have vitamin C added.

Apple Juice

Fruit juices can offer a variety of nutritional benefits, including being a natural source of iron. But some store-bought products contain quite a bit of added sugar. It is important to pay attention to what you are buying and drinking. 

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