smoothie fer

An Iron-Rich Smoothie to Keep You Healthy this Winter

Le Colibry has dug up a smoothie recipe that’s rich in iron and vitamins, the perfect combination for combatting winter fatigue. Blend yourself one whenever you need a pick-me-up.


  • 1/2 banana
  • 1 kiwi
  • a generous handful of spinach leaves
  • 1 tbsp lemon juice
  • ½ tsp spirulina powder (preferably organic)
  • 1 tsp minced ginger
  • 1 tsp maca powder (optional)
  • 5 oz. water

Peel and chop the banana and kiwi.
Place all ingredients in the blender, adding the water last. Blend until smooth.
Drink anytime, but especially between meals.

About Spirulina

Spirulina is a freshwater blue-green algae that first came into existence over 3 billion years ago. Today, Mexico is the biggest producer of spirulina, which is rich in protein, iron, and beta carotene.

It is often used to treat hay fever and yeast infections, and it strengthens the immune system, lowers blood pressure and helps regulate cholesterol levels.

Taking just 2 teaspoons (10 g) of spirulina is nutritionally equivalent to eating ½-1 cup of broccoli (source of iron), 1 carrot (source of carotenoids) and 1 egg (source of protein and carotenoids).

What Foods Contain the Most Iron?

Red meat, seafood (oysters and clams in particular), eggs
Spinach, endives, eggplant, lentils, chickpeas (why not make hummus?)
Whole grains
Microalgae, like spirulina

Good to know: Dairy products, tea, and coffee prevent our bodies from absorbing iron, while vitamin C promotes it.
Make sure you choose foods and ingredients that work well together — this smoothie is a great example.