Making Fresh Vegetable Smoothie for Iron deficiency

Iron deficient Vegans and Vegetarians should observe should observe following to make iron more bioavailable.

1. For each milligram of dietary iron, include about 8 milligram of Vitamin C.
2. Do not cook smoothie, or the ingredients for smoothie. Vitamin C degrades with exposure to air and temperature.
3. Avoid taking dairy, whole-grain and caffeine products one hour before and one hour after you take the high-iron smoothie. Example: Tea, Coffee, Milk, Cheese, Yogurt, Whole grain foods (e.g., Roti).

4. High-iron smoothie makes excellent breakfast. Empty stomach provides best bio-availability. Eat regular breakfast 20 minutes to one hour after taking the the vegetable smoothie.

Following table gives some of the ingredients we use to make Iron Rich Raw Vegetable Smoothie.

Fresh Vegetable	Amount	Vitamin C (mg)	Iron (mg)	Fiber (g)
Beet (Root of sugar beet)	1 Cup	14.9	1.2	1
Spinach Leafs	1 Cup	4.7	0.614	1
Broccoli Flowerets	1 Cup	31.2	0.33	2
Green Bell Peppers (Simla Mirch)	1 Cup	74.14	0.65	4
Red Bell Pepper (Simla Mirch)	1 Cup	283.1	0.69	3
Tomato	1 Cup	22.9	0.49	2
Carrots	1 Cup	7.6	0.38	4
Red Cabbage	1 Cup	42	0.36	1
Green Cabbage	1 Cup	30.12	0.26	3
Fresh Ginger	1 Tablespoon	0.3	0.03	0
Fresh Lemon Juice	1 Tablespoon	1.2	0	0

1. To make a smoothie, select fresh vegetables only. Obviously, Beets have most bio-available iron as an ingredient of a smoothie.
2. Add Fresh lemon or lime juice and ginger to make them zesty.
Recipe for Beets & Red Pepper Smoothie

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