Blood donations are a lifeline for millions, saving countless lives every year. But did you know that not all donated blood can be used? If it doesn’t meet strict quality standards, it may be discarded. One of the biggest factors influencing blood quality is your diet. Eating the right foods before and after donating is key to maintaining energy levels, supporting recovery, and ensuring your donation is as effective as possible. Whether you’re a first-time donor or a regular, a nutrient-rich diet can support the health of your red and white blood cells, platelets, and plasma—the four major components of your blood.
This guide will walk you through how to optimise your blood health through nutrition: what to eat, what to avoid, and why it matters.
Iron: A Key Nutrient for Blood Quality
Iron is essential for healthy blood, and low levels can prevent you from donating. Blood banks check haemoglobin—a key indicator of iron status—and if it’s too low, your donation may be declined. Donating reduces iron-rich red blood cells, so replenishing iron afterwards is critical, especially for frequent donors. There are two types of iron in food:
Heme iron: Found in animal sources and more readily absorbed by the body.
Red meat (especially liver)
Dark poultry meat
Oily fish (like sardines or tuna)
Shellfish (mussels, clams, oysters)
Non-heme iron: Found in plant-based sources, less easily absorbed, so vegans and vegetarians need to take extra care (more tips below).
Leafy greens (spinach, kale)
Legumes (lentils, chickpeas)
Fortified cereals and breads
Seeds, nuts, and dried fruits
For best results, include both types of iron in your diet. Fun fact: heme iron can boost the absorption of non-heme iron when eaten together.
Boost Iron Absorption with Vitamin C
To maximise iron absorption, especially from plant-based sources, pair iron-rich foods with vitamin C. Here are some delicious and nutrient-packed meal ideas:
Lean steak and grilled tomatoes: A classic combo of iron-rich red meat and vitamin C-packed tomatoes. Add a side of leafy greens or a drizzle of balsamic for extra flavour.
Lamb and roasted Brussels sprouts: Lamb is a rich source of heme iron, and Brussels sprouts are loaded with vitamin C for a tasty, nutritious pairing.
Lentils and bell peppers: A hearty lentil stew or salad with peppers offers non-heme iron and vitamin C in a plant-based dish that’s both filling and functional.
Spinach and strawberries: Toss fresh strawberries into a spinach salad or blend them into a smoothie for a sweet, tangy way to boost iron absorption.
Cook with cast iron: It may sound old-fashioned, but cooking acidic foods (like tomatoes or citrus-based sauces) in cast iron pans can increase the iron content of your meals. Research shows a small amount of iron leaches into the food, giving your intake a subtle boost [3].
Vitamin A: The Mover and Shaker
While vitamin C steals the spotlight, vitamin A also plays a role in improving iron absorption, especially from plant-based sources [4]. It helps mobilise stored iron and supports its transport, making it easier for your body to maintain healthy red blood cell levels. Find vitamin A in:
Carrots, sweet potatoes, and butternut squash (as beta-carotene)
Leafy greens like kale and spinach
Eggs, liver, and dairy products
Pairing vitamin A-rich foods with iron-containing meals is especially helpful for vegetarians or those prone to low iron levels.
Iron Inhibitors: Foods to Watch Out For
Some foods can block iron absorption, so timing is key [5], [6]. Here’s what to avoid eating alongside iron-rich meals:
Tea and coffee: Tannins in these drinks bind to iron, making it harder to absorb.
Calcium-rich foods: Milk, cheese, or yoghurt can reduce iron absorption if consumed with iron-rich meals.
High-fibre cereals or bran supplements: Phytates in some high-fibre foods can bind iron in the gut, limiting absorption.
You don’t need to cut these out entirely—just enjoy them between meals rather than with iron-rich foods.
Stay Hydrated for Healthy Plasma
Plasma, the liquid part of your blood, makes up about 55% of its volume. Dehydration reduces plasma volume, which can slow the donation process or even prevent you from donating [7]. Proper hydration ensures a smoother, more efficient donation.
Hydration tips:
Aim for 2 litres of fluids the day before and on donation day. Water is ideal, but herbal teas or low-sugar electrolyte drinks (like coconut water) work well too.
Avoid excess caffeine and alcohol, which can dehydrate you.
Support Blood Cells with B Vitamins
B vitamins—folate (B9), B6, and B12—are crucial for producing healthy red and white blood cells, which carry oxygen, fight infection, and aid recovery after donation [8]. Find them in:
Without enough B vitamins, you might feel tired, weak, or short of breath, which can make donating more challenging or slow recovery.
What to Eat (and Avoid) After Donating Blood
After donating, your body needs to replenish fluids, energy, and nutrients—especially iron and B vitamins. A smart post-donation snack and good hydration can speed up recovery. Here are some great options:
Banana or dried fruit (e.g., apricots, raisins): Quick carbs, potassium, and iron. Pair with an orange for vitamin C to boost absorption.
Wholegrain toast with peanut butter: B vitamins, iron, and healthy fats support red blood cell recovery.
Greek yoghurt with berries and honey: Protein and B vitamins from yoghurt, vitamin C from berries, and a quick energy boost from honey.
Iron-fortified cereal with milk and strawberries: A convenient mix of iron, B12, and vitamin C.
Rehydrate: You lose about 500 ml of fluid during donation, so drink at least that much afterwards. Water, coconut water, herbal teas, or milk are great choices. Avoid sugary or caffeinated drinks.
What to avoid post-donation:
Alcohol: Dehydrates and may lower blood pressure, so skip it for at least 24 hours.
Excess tea/coffee: Can reduce iron absorption and contribute to dehydration.
Heavy or greasy meals: May cause sluggishness or nausea—opt for light, nutrient-rich foods.
Calcium-rich foods with iron: Space out high-calcium foods to avoid blocking iron absorption.
If You’re a Regular Donor
Frequent donors may have low iron stores, even with normal haemoglobin levels [9]. Talk to your doctor about:
Ferritin (iron store) testing
Whether a low-dose iron supplement is right for you post-donation
Wishing You Healthy Blood and a Smooth Donation!
Donating blood is a powerful way to help others, and with the right nutrition, you can recover faster and provide higher-quality blood. Think of your plate as part of your donation prep. For an extra helping hand, consider a healthy meal prep service like Prep Kitchen to make eating for donation easy.
Good luck, and thank you for being a donation hero!
References
Cable, R. G., et al. (2012). Iron deficiency in blood donors: Analysis of enrollment data from the REDS-II Donor Iron Status Evaluation (RISE) study. Transfusion, 52(4), 702-711. https://doi.org/10.1111/1.1537-2995.2011.03401.x
Sharma, S., et al. (2021). Effect of cooking food in iron pot and with iron ingot on increase in hemoglobin level and iron content of the food. Nepal Journal of Epidemiology, 11(2), 994-1005. https://doi.org/10.3126/nje.v11i2.36682
Michelazzo, F. B., et al. (2013). The influence of vitamin A supplementation on iron status. Nutrients, 5(11), 4399-4413. https://doi.org/10.3390/nu5114399
Piskin, E., et al. (2022). Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega, 7(24), 20441-20456. https://doi.org/10.1021/acsomega.2c01833
Fishman, S. M., Christian, P., West, K. P. (2000). The role of vitamins in the prevention and control of anaemia. Public Health Nutrition, 3(2), 125-150. https://doi.org/10.1017/S1368980000000173
Rigas, A. S., et al. (2020). Predictors of iron levels in Danish blood donors: Results from the Danish Blood Donor Study. Transfusion, 60(4), 789-797. https://doi.org/10.1111/trf.15710
