This iron-boosting orange green smoothie combines iron-rich ingredients with vitamin C to help enhance iron absorption.

Did you know that vitamin-C-rich foods such as oranges enhance iron absorption?

Like most moms, much of my life revolves around my baby’s food intake. It’s an obsession, really.

“Is she eating enough?”

“Is she getting all the nutrients she needs?” 

And since iron stores START TO DEPETE at 6 months, “Is she getting enough iron?” This one especially plagues my mind.

I offer her iron-rich foods, but since she’d much rather see said foods splatter on the floor or decorate the walls, and is currently eyeing anything in my cup/glass/mug, I thought of the perfect solution — green smoothies!


I set out to create a smoothie with foods that provide iron: spinach and chia seeds, and pair them with foods that enhance iron absorption: orange juice and yogurt…and Viola!

The creamy base of banana, the refreshing taste of citrus with the slight tartness of the yogurt….This smoothie is packed with nutrition and a treat for everyone, iron deficient or not

…You did? Okay.

BUT did you know fermented foods such as yogurt also increase the availability of iron? Even though calcium inhibits iron absorption, fermented foods seem to do the 

And many of us could use a little boost. According to the World Health Organization, 2 billion people – more than 30% of the world’s population (!!!) – are anemic. (Iron-deficiency anemia is a common type of anemia.)Iron-Boosting-Orange-Green-Smoothie-4



This iron-boosting orange green smoothie combines iron-rich ingredients with vitamin C to help enhance iron absorption.
Prep Time 5 minutes
Total Time 5 minutes
Course Drinks
Cuisine Chinese
Servings 1
Calories 298 kcal


  • 1 Saucepan


  • 2 cups  fresh spinach
  • ½ ripe banana, previously frozen
  • 1  tangerine or small navel orange
  • ½ cup freshly squeezed orange juice
  • ¼ cup  plain yogurt, (optional)*
  • 1 tbsp  chia seeds
  • 3 ice cubes
  • ½ Medjool date, (optional – add if needed)


  • Add all ingredients except the date to a blender and blend until smooth. Add a half of a Medjool date if more sweetness is desired and blend again. Add additional ice cubes as necessary to thicken and cool. Serve immediately.



*Calcium is said to block iron absorption. However, I have still included yogurt in the recipe because of the low quantity, and because of studies have indicated probiotics help increase iron absorption. And of course, because I think it tastes better.
2022 Disclaimer: When creating the recipe, I thought the small amount of calcium in 1/4 cup yogurt wouldn’t block iron absorption, but the smoothie would get the benefits of probiotics (and honestly, taste!) of the yogurt. In hindsight, given I’m not a nutritionist or doctor, I’m really not qualified to offer any health benefits, just a great-tasting smoothie! 😊
Keyword iron rich smoothie, spinach orange banana smoothie benefits, spinach orange smoothie benefits, spinach orange smoothie calories, spinach orange smoothie no banana

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