Adding This Simple Herb to Your Smoothie Super‑Charges Iron Absorption, According to Registered Dietitians

Iron isn't just something you pump to build strength (hello, barbells and dumbbells). It's a vital nutrient, but it's not just about increasing iron intake through food. The true secret sauce is iron absorption.

"The real magic happens when that iron is actually absorbed well," explains Andrea Soares, MS, RDN, CSSD , a registered dietitian with Top Nutrition Coaching.

Soares points out that getting enough iron and ensuring your body can use it is vital for helping you feel your best. "Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen around the body," she shares. "Without enough of it, we can feel tired, weak and even dizzy."

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However, she notes that the body is tricky about how it absorbs iron, and food pairings can play a big role. Adding one simple, accessible herb to your smoothies can increase iron absorption and your overall well-being.

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The Easy Herb To Put in Your Smoothies for Better Iron Absorption, RDs Say

Adding parsley to your smoothie or other dishes can help your body absorb iron. "Surprisingly, parsley has a few perks that can help iron get absorbed more easily," Soares confirms. She and other registered dietitians shared why blending parsley with favorite foods and beverages can boost iron absorption.

1. It's vitamin C-rich

Marjorie Nolan Cohn, MS, RD,  the clinical director of Berry Street, points out that parsley is a great source of vitamin C . You may have heard this vitamin is excellent for immune health, but Cohn shares it can also enhance the absorption of "none-heme" iron. She explains that non-heme iron is found in plant-based foods, like parsley.

"When you add parsley to a smoothie that contains plant-based iron sources—like spinach or chia seeds—that vitamin C boost helps the iron get absorbed better in your gut," Cohn says.

2. It actually has iron in it

Dr. Chris Mohr, Ph.D., RD , a fitness and nutrition advisor at Garage Gym Reviews, notes that parsley contains some iron. While a sprinkle of parsley in a smoothie isn't going to knock out your entire recommended intake for the day— which depends on age and sex —every little bit helps. He and Cohn share that you won't just consume iron from parsley, though.

"While the iron in parsley is non-heme and less readily absorbed when consumed with a source of vitamin C, which parsley also provides, the bioavailability of that iron improves," Soares reports.

3. It contains chlorophyll

You may remember this term from grade-school science classes. Chlorophyll helps plants absorb sunlight. It can also help humans absorb nutrients and is present in leafy green foods like parsley.

"The chlorophyll in parsley might help gut health, which can play a small role in better nutrient uptake overall," Dr. Mohr says.

4. It has a type of protein in it

You may not associate parsley with anything related to protein, but there's a link.

" Research shows that parsley may enhance transferrin, a protein that helps transport iron through the bloodstream, improving the body's ability to absorb and use iron more efficiently," Michelle Routhenstein, MS, RD, CDE, CDN ,a cardiology dietitian at Entirely Nourished.

5. It lacks iron absorption blockers

What parsley doesn't have (at least not in high concentrations) is as important as what it does . Cohn says it doesn't have much of common iron absorption blockers, such as calcium and phytates.

"Unlike other leafy greens and legumes that are rich in iron, parsley is low in compounds like phytates and oxalates, which bind to iron and reduce absorption," Cohn says. "While the total amount of iron may be low because the bioavailability is high, this is a benefit."

6. It's rich in folate

Cohn notes that folate is the Robin to iron's Batman. "Folate works alongside iron, supporting red blood cell formation," she explains. "Without adequate folate, even when iron is adequate, a deficiency of folate leads to megaloblastic anemia, which has the same symptoms as iron deficiency anemia." 

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OK—Can Parsley Ever *Hurt* Iron Absorption?

Cohn stresses that parsley will generally only hinder iron absorption in rare cases. One of those cases? If a person "relies heavily on non-heme iron sources," Soares says.

"While parsley has helpful nutrients, it also contains oxalates, which are naturally occurring compounds that can bind to minerals like iron and calcium, potentially making them harder to absorb," Soares explains. "If you're tossing huge handfuls of raw parsley into everything, those oxalates could compete with iron for absorption, so moderation is key."

Cohn adds that the tannins and low (but not no) amounts of calcium can make absorbing iron a tougher task for your body. However, she reiterates that you'd have to consume a ton of parsley.

Dr. Mohr agrees.

"In normal amounts, parsley is more likely to help than hurt," he says. "Keep in mind, it's an herb typically used for added flavor and not eaten like a salad green, so there's no need for concern."

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Signs Your Iron Is Low

Routhenstein shares it's important to be on the lookout for flags your iron is low, notably:

• Fatigue

• Lack of energy

• Pale skin

• Rapid heartbeat

• Headaches

• Brittle nails

• Sore or swollen tongue

• Unusual cravings like ice

Routhenstein notes that a healthcare provider can order a blood test to assess your iron levels and pinpoint the reason if you have an iron deficiency. That'll help the two of you work together to find the best treatment, so you can ensure your body is getting and absorbing iron. Adding parsley to smoothies and salads may be on the table in moderation.

"Mix parsley with other vitamin C-rich foods, pair wisely, and don't forget to tune into how your body's feeling," Soares shares.

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Sources:

• Andrea Soares, MS, RDN, CSSD, a registered dietitian with Top Nutrition Coaching

• Marjorie Nolan Cohn, MS, RD,  the clinical director of Berry Street

• Dr. Chris Mohr, Ph.D., RD , a fitness and nutrition advisor at Garage Gym Reviews

• Iron. Office of Dietary Supplements .

• Gut Microbiota and Iron: The Crucial Actors in Health and Disease. Pharmaceuticals (Basel).

• Efficiency of Coriandrum sativum (Linn.) and Petroselinum crispum (Mill.) in Enhancing Iron Absorption: An In Silico and In Vitro Approach. Evidence-Based Complementary and Alternative Medicine .

• Michelle Routhenstein, MS, RD, CDE, CDN , a cardiology dietitian at Entirely Nourished

• Enhancing Health Benefits through Chlorophylls and Chlorophyll-Rich Agro-Food: A Comprehensive Review. Molecules .