You should drink your own blood

Iron deficiency? Nutritional tips for blood donors

Iron is vital to us. As part of the dye hemoglobin, it ensures the transport of oxygen in the blood. We have to pay attention to the iron intake in our diet in order to meet the requirement - also because only about ten to 15 percent of the iron supplied is actually later available for the body. Here we explain to you which diet you use to prevent iron deficiency and which role blood donation plays in this.

Too few red blood cells - change your diet

A healthy person has around five grams of the trace element iron in their body, around half of which is in the blood. Our bone marrow alone needs 35 to 40 mg iron per day for the formation of red blood cells. An iron deficiency has a direct effect here. Because if the iron requirement is not met and not enough red blood cells can be produced, anemia occurs, the iron deficiency anemia. This shows up through tiredness, paleness and weakness. If you like one of these Iron deficiency anemia If you are affected 3/6, you should check your diet and change it if possible. Because everyone can reduce their natural loss of iron through a healthy, balanced diet balance.

Donating blood and iron deficiency

The Hb value shows the amount of red blood pigment (hemoglobin) in the body. A normal Hb value is 11.7 to 15.7 g / dl in women and 13.3 to 17.7 g / dl in men.

Do you donate blood regularly? This is an advantage for you, because thanks to the health check it is easy to determine whether you have an iron deficiency or whether you are developing iron deficiency when you donate blood. Before every blood donation, the iron value is called what is known as Hb value measured.

If your Hb level is too low, you will be postponed from donating blood. This is solely for your own protection!

Build up iron reserves after donating blood

You should not only pay attention to the food before the blood donation, but also afterwards. After donating blood, you should first drink a lot so that your body can compensate for the loss of fluid within about 24 hours. To rebuild the lost red blood cells or the red blood pigment, however, iron is primarily required as a raw material. By a normal and balanced dietthat meat and vegetables receive, around 5 mg of iron can be returned to your body's iron stores every day. This usually compensates for the iron loss caused by the blood donation.

Diet in case of iron deficiency: tips for a balanced iron balance

With a healthy and varied diet, you usually don't have to worry about your iron balance and you usually don't need any supportive iron supplements. But what is it that makes such a diet rich in iron? Put foods high in iron on your diet, for example

  • Red meat
  • Soy products such as tofu
  • green and red vegetables
  • dried mushrooms and chanterelles
  • Spices and parsley
  • Dried fruit
  • Eggs
  • Sardines
  • Shrimp
  • Hazelnuts
  • Sunflower seeds and pistachios
  • millet
  • legumes
  • spinach
  • oatmeal

In addition, you must not forget that your body needs vitamin C in order to better absorb iron, especially from plant sources. In order to compensate for an iron deficiency through diet, your menu should therefore also contain the following foods:

  • Beverages containing vitamin C (fruit juices)
  • Pineapple and citrus fruits
  • Apples
  • Berry fruits
  • Mangoes
  • paprika
  • spinach
  • Cabbage

Last but not least, it is also important to reduce the consumption of certain foods in order not to inhibit iron absorption. Reduce coffee and black tea as much as possible, especially with foods that contain iron at meals. Milk and milk products also have an inhibiting effect on the iron sources. Although they are healthy, they hardly contain any iron.

If you have any questions on this topic or are unsure whether you can donate blood, our free hotline 0800 11 949 11 is available to you. In our magazine article "Correctly preventing iron deficiency" we explain the causes of iron deficiency and give you further valuable tips on how you can prevent iron deficiency.

We look forward to welcoming you to one of our blood donation appointments!

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