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Summer Glow

Enjoy more of your summer with these balanced breakfast recipes to help boost your iron intake.

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Iron is a vital nutrient that has a mighty role in our overall health, meaning that maintaining a healthy iron level is important throughout the year. With multiple roles in the body including the support of normal immune function, energy metabolism, oxygen transport, cognitive function and the formation of red blood cells, this key nutrient cannot be overlooked whatever the season.

During the summer months, when the sun is out and the promise of longer days and fun weekends are on the cards, we want to feel our best and enjoy the good weather while it lasts.

Just like any other time of year, maintaining healthy iron levels is important during summer, and starting the day with an iron rich breakfast is the perfect way to support iron levels from the get-go.

Summer iron-rich breakfast recipes

Scrambled delight (approx. 10mg of iron)
•Three eggs (approx. 2.7mg iron)
•½ cup of tofu – silken or regular, crumbled (approx. 6.6mg iron)
•A cupful of spinach (approx. 0.8mg iron)
•½ tsp of dried tarragon
•Pinch of sea salt and black pepper
•1tsp coconut oil for cooking


•Lightly sauté the spinach until just wilted in a frying pan with a little of the coconutoil.
•Beat eggs in a bowl until scrambled, mix in the crumbed tofu, tarragon, salt andpepper.
•Pour into the pan with the spinach to create scramble.
•Once the egg is cooked through, serve and enjoy.

Super summer smoothie (approx. 2.5 - 3mg of daily requirement)
•2 cups of spinach (approx. 1.6mg iron)
•½ avocado (approx. 0.4mg iron)
•Juice of half a lime (increases iron uptake)
•One apple (approx. 0.1mg iron)
•12 grapes (approx. 0.2mg iron)
•1 tbsp of chia seeds (approx. 0.4mg iron)
•Cup of coconut water (great for lots of lovely electrolytes!)
•½ medjool date (optional for taste – 0.1mg iron)
•Experiment by adding a handful of kale for extra iron and greenness


Put all ingredients into a blender and blitz. Assess consistency and add more coconut water to loosen the mixture if necessary.
Simple and speedy summer grab and go options
•Fortified cereal with slice of watermelon and nut milk (approx. 16mg iron) add smallglass of orange juice to increase iron uptake
•Easy oatmeal – bowl of oatmeal with nut milk, chia seeds, blueberries, sliced bananaand dollop of yogurt (approx. 5mg iron)


Alongside iron rich meals, some people may also benefit from supplementing iron to top up levels. BlueIron supplement helps to boost iron levels, effectively addressing some of the common side effects of low iron such as tiredness and fatigue.

Food supplements should not be used as a substitute for a varied diet plus and healthy lifestyle.


Nutritionist, Laura Clark explained:
“Maintaining a balanced diet is key to overall well-being. Planning meals ensures we prioritise nutrient-rich foods over convenient and less nutritious options.
“Despite its critical role, iron intake often flies under the radar. With increased awareness of iron rich food sources and proper supplementation that works for your body, we can maintain normal iron levels and enjoy the summer months.”

1st July 2024

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