Eat Like Popeye before Donating Blood

June 14th is World Blood Donor Day, which means the perfect time to donate blood is approaching! However, if you’re anything like me, your luck as a successful donor might be low. I can’t tell you how many times I’ve called to book my appointment only to be turned away at the clinic because my hemoglobin was too low.

Hemoglobin is a protein made from iron, and is found in red blood cells to help carry oxygen to all parts of your body. Without enough iron, your body cannot produce enough hemoglobin, and you may develop iron deficiency anemia.

Unfortunately, approximately 10% of female donors do not meet the minimum hemoglobin criteria on a given blood donation. Men on the other hand, rarely have low hemoglobin levels. One of the best ways to decrease your chances of being turned away for low hemoglobin is to make iron-rich foods part of your regular diet. However, if you find it difficult to meet your iron needs through diet, you can consider iron supplements (but talk to a dietitian or doctor first!).

Consider the following, heme iron, which is animal based, is much better absorbed than plant based non-heme iron. The trick is to eat a combination of heme and non-heme iron. Pairing iron-rich foods with foods high in vitamin C also increases your body’s absorption of iron.

Try these suggestions:

• Beef (heme iron) with a spinach salad (non-heme iron)

• Iron fortified breakfast cereal (non-heme iron) with an orange (vitamin C)

• Lentils, cooked (non-heme iron) with broccoli (vitamin C) in a tomato sauce

With sufficient iron, not only will you feel better, but you’ll also increase the likelihood of donating blood regularly and safely.

And thank you to Healthy Families B.C who gave me the opportunity to contribute to their amazing collection of blog posts!

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