Low Iron? Skip the Supplements, Blend this Power-Packed Apple Banana Mango Smoothie (Your Natural Hemoglobin Booster)

Feeling tired, sluggish, and short of breath? You might be experiencing iron deficiency.

Iron is found in hemoglobin, and it helps transport oxygen throughout your body, when it’s low, your energy level reduces.

But before you reach for those iron supplements, consider whipping up this delicious and power-packed Apple Banana Mango Smoothie!

Forget chalky pills and embrace the natural bounty of fruits packed with iron and vitamin C.

What’s in Apple Banana Mango Smoothie?

An Apple Banana Mango Smoothie is a delicious and refreshing drink made with a few simple ingredients.

Here’s what you’ll typically find in one:

  • Apples: They add sweetness, tartness, and a good source of fiber and vitamin C.
  • Bananas: They add creaminess, potassium, and sweetness to the smoothie.
  • Mangoes: They add sweetness, tropical flavor, and vitamin A.
  • Plant-Based Milk: This helps blend all the ingredients and thins out the smoothie to your desired consistency.

Optional ingredients:

  • Forever lite ultra vanilla: This adds protein and helps you feel fuller for longer.
  • Chia seeds or hemp seeds: These add protein, healthy fats, and fiber.
  • Forever bee honey: If you like your smoothie sweeter, you can add a little bit of your favorite sweetener.
  • Spices: Ground cinnamon, ginger, or nutmeg can add a warm and flavorful twist to your smoothie.

The exact ingredients and amounts can vary depending on the recipe, but these are the basic components of Apple Banana Mango Smoothie.

Here’s the nutritional information for each fruit, per 100 grams (around 3.5 ounces):


  • Calories: 52
    • Carbs: 13.8g
    • Fiber: 2.4g
  • Sugar: 10.3g
  • Protein: 0.3g
  • Fat: 0.3g
  • Vitamin C: 8.7mg (97% DV)
  • Potassium: 107mg (3% DV)
  • Iron: 0.3mg (2% DV)
  • Calcium: 7mg (1% DV)
  • Magnesium: 5mg (1% DV)


  • Calories: 89
  • Carbs: 22.8g
    • Fiber: 2.6g
    • Sugar: 12.2g
  • Protein: 1.1g
  • Fat: 0.2g
  • Vitamin C: 8.9mg (99% DV)
  • Potassium: 358mg (9% DV)
  • Iron: 0.3mg (2% DV)
  • Calcium: 8mg (1% DV)
  • Magnesium: 27mg (7% DV)


  • Calories: 67
  • Carbs: 14.9g
    • Fiber: 1.7g
    • Sugar: 13.5g
  • Protein: 0.5g
  • Fat: 0.4g
  • Vitamin C: 36.4mg (398% DV)
  • Potassium: 181mg (5% DV)
  • Iron: 0.4mg (3% DV)
  • Calcium: 10mg (1% DV)
  • Magnesium: 9mg (2% DV)

Hint: The daily value is based on a 2,000 calorie diet.

Why this Smoothie Rocks:

  • Apples: They offer a surprising dose of iron (0.3mg per 100g) and plenty of vitamin C (8.7mg per 100g) to aid absorption.
  • Bananas: Packed with potassium (358mg per 100g) and some iron (0.3mg per 100g), they also add creaminess, and keeps you energized.
  • Mangoes: Bursting with vitamin C (36.4mg per 100g) and a touch of iron (0.4mg per 100g), they add a tropical twist and support iron absorption.

But it’s not just about the fruits! The optional ingredients further elevate this smoothie’s iron content:

  • Spinach or Kale: This leafy green is rich in iron, with spinach offering 2.5mg per 100g and kale boasting 1.5mg per 100g! You won’t even taste them in the smoothie.
  • Hemp seeds: Rich in plant-based protein and containing 2mg of iron per 3 tablespoons, they add a nutty flavor and a nutritional punch.

Ready to blend your way to better health? Here’s a recipe for Apple Banana Mango Smoothie using Forever Lite Ultra Vanilla:


  • 1 medium apple, chopped (skin on or off, your preference)
  • 1 medium banana, frozen
  • 1 cup frozen mango chunks
  • 1 scoop forever lite ultra vanilla
  • 1 cup unsweetened almond milk (optional, for additional creaminess)
  • 1/2 cup spinach or kale (optional, for extra iron)
  • 1/4 cup rolled oats (optional, for added fiber and creaminess)
  • 1/4 teaspoon ground cinnamon (optional, for warmth)
  • Forever bee honey to taste (optional, for sweetness)
  • 2 tablespoons hemp seeds (optional)


  1. Blend all ingredients in a blender until smooth and creamy.
  2. If using water, you might need to add some for desired consistency. Start with less and add more as needed.
  3. Taste and adjust sweetness with your natural sweetener, forever bee honey if desired.
  4. Pour into glasses and enjoy immediately!


  • For a thicker smoothie, use less water or add frozen yogurt.
  • For a thinner smoothie, add more water or plant-based milk.
  • You can substitute any other fruits you like, such as pineapple, papaya, or berries.
  • Add a scoop of protein powder for an extra boost of nutrients.
  • Serve with a sprinkle of chia seeds or hemp seeds for added protein and healthy fats.

Additional Notes:

  • This recipe does not contain as much iron as the previous version due to the absence of spinach or kale. Consider adding leafy greens if you’re concerned about your iron intake.
  • Forever lite ultra vanilla also adds protein and other nutrients to the smoothie.
  • This recipe is vegan and gluten-free, but you can adjust it to fit your dietary needs.

This smoothie is not a magic bullet, but it’s a healthy way to incorporate iron-rich ingredients into your diet.

Share this recipe with friends and family who might benefit from a tasty iron boost.

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