Iron is essential for many bodily functions, including maintaining body temperature, boosting energy, and producing hemoglobin. Iron deficiency can lead to anemia, so getting enough from your diet is important.
There are many iron-rich foods, such as dark leafy greens, nuts, and dried fruits, but alcoholic drinks that contain iron are a little harder to find.
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Are Alcoholic Drinks High in Iron?
Most alcoholic drinks are low in iron, especially pure liquor. However, mixing liquor with iron-rich juices will boost your intake.
Some alcoholic drinks, like red wine, are naturally higher in iron than others, and below, I've listed 10 of the best for increasing your iron intake.
1. Vodka and cranberry juice
Vodka is very low in iron, containing about 0.04 mg per 100 grams, but adding a cup of cranberry juice adds another 0.6 mg, around 4% of the recommended daily intake.
Cranberry juice is rich in vitamin C, containing about 39% of the recommended daily intake per serving. Vitamin C aids iron absorption, especially the non-heme iron found in fruits and vegetables.
It's also an excellent source of vitamins E, K, and B6, potassium, and copper.
2. Red wine
A glass of red wine contains up to 0.7 mg of iron, depending on variety, making it one of the best alcoholic iron sources.
It also contains antioxidants, vitamin B6, riboflavin, potassium, manganese, and magnesium, and studies suggest it may protect against cardiovascular disease.
3. Vodka and orange
Adding orange juice to your vodka adds about 0.5 mg of iron, 3% of the recommended daily intake.
It's also very high in vitamin C, ensuring you absorb as much of the available iron as possible. It is an excellent source of vitamin A, thiamin, folate, potassium, magnesium, and copper.
Regular beer contains just 0.1 mg of iron per serving, but studies show that a moderate beer intake reduces your risk of iron deficiency and anemia.
It also contains small amounts of niacin, vitamin B6, phosphorus, riboflavin, and folate.
5. Vodka and prune juice
A cup of prune juice adds 3 mg of iron to your drink and contains antioxidants that lower your risk of heart disease, diabetes, and cancer.
Prune juice contains vitamins C, K, and B6, riboflavin, potassium, and manganese.
6. Whiskey sour
Depending on how it's prepared, a whiskey sour can contain from 0.1 mg to 0.5 mg of iron, which is better than other whiskey drinks.
Drinking whiskey may lower bad and increase good cholesterol levels.
7. White wine
White wine is slightly lower in iron than red, but it still contains 0.4 mg, around 2% of the recommended daily intake.
It also contains manganese, magnesium, and potassium, which support connective tissue formation, boost your immune system, and regulate blood pressure.
8. Rum and grapefruit juice
Although rum only contains around 0.1 mg of iron per shot, adding a glass of grapefruit juice adds 0.5 mg, 3% of the recommended daily intake.
It also adds vitamin C, vitamin A, thiamin, potassium, magnesium, and antioxidants that reduce your risk of heart disease, diabetes, and cancer.
9. Gin and lemon juice
Adding lemon juice to gin or other liquor adds a lot of vitamin C, ensuring you absorb as much of the available iron in your drink as possible.
Lemon juice is also rich in antioxidants, folate, vitamin B6, potassium, and copper.
10. Rosé wine
Although a glass only contains about 1.7% of the recommended daily iron intake, rosé is still a better source of iron than many alcoholic drinks.
It also contains calcium, potassium, and antioxidants. Studies suggest that drinking rosé supports collagen production.
Although no alcoholic drink will provide you with enough iron, the ten above are the best options if you're seeking to increase your intake. Drinking in moderation may benefit your health; studies show it can lower your risk of heart disease.
Sources: Nutrition Data, PMC, National Library of Medicine, and Gastro Journal