What to Eat After Blood Donation? Eat These Healthy Diets | Foods After Blood Donation

What to eat after blood donation? Eat these healthy eiets/foods after blood donation.

1) Spinach

Spinach is well known for its vitamin A content, but it’s also a valuable source of iron. Iron in the blood is important to carry oxygen to our tissues. It helps to produce healthy red blood cells.

Spinach is also rich in antioxidants called carotenoids. You must eat iron-rich foods after donating blood in order to make new blood cells. Iron deficiency can cause anemia. Spinach has lots of iron and you can include it in your meal regularly. It also has various health benefits.

  • It strengthens your bones.
  • It contains nitrite that not only helps in preventing the occurrence of heart attack.
  • It helps to reduce the occurrence of Alzheimer’s disease.

 2) Liver

The liver has high concentrations of folate and vitamin B12. The folate in the liver helps to make new red blood cells, so it is important to eat foods rich in folic acid. Even it contains iron, chromium, copper, and zinc which also plays great role in increasing hemoglobin level in the blood.

It helps to convert food into energy which will help you to get back to your regular activities after donating blood. The liver also contains vitamin A which is good for your eye and skin. It also has other health benefits.

  • A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA.
  • It contains CoQ10, a nutrient that is especially important for cardio-vascular function.
  • It additionally contains a baffling “anti- fatigue factor,” making it a most loved among athletes.

3) Milk

Dairy items like milk and yogurt contain riboflavin (B2) which transforms carbohydrates into energy. Milk additionally contains protein, potassium, phosphorus and nutrient B12 and all these give you vitality; so you won’t feel frail.

Potassium will help to maintain healthy blood pressure as many people tend to have low blood pressure after donating blood. Phosphorus Helps in strengthening bones and also helps in generating energy. Vitamin B12 provides healthy blood cells that are significant for better blood flow around the body. It also has other benefits.

  • Milk also helps in preventing weight gain.
  • Milk is a source of potassium, which can reduce vasodilation and reduce blood pressure.
  • Milk is a source of Vitamin D which play a role in cell growth regulation and cancer protection

4) Banana

Banana contains vitamin B-6. Vitamin B-6 metabolize carbohydrates and fats, turning them into energy. Banana not only helps to make healthy blood cells but also helps to break down proteins.

After giving blood you need lots of protein, and banana is a good source of protein. Bananas contain three characteristic sugars – sucrose, fructose and glucose – giving you a fat and cholesterol free source of vitality. It is very nutritious and the benefits of eating banana are just endless.

  • It helps in digestion and builds up metabolism.
  • It reduces high blood pressure and fights anemia.
  • It is a powerhouse of nutrients and contains potassium, magnesium, calcium, folate, riboflavin, iron, and other essential vitamins and minerals.

5) Beans

Beans contain folate, protein and other important nutrients. Beans are high in amino acids, the important component of protein. The folate helps in creating new red blood cells in the body.

These nutrients are required by the body after blood donation. Beans also contain iron which will help to make up for the loss of iron in blood after blood donation. Ion is an essential nutrient in the blood that helps with the transport of oxygen to tissues. It also contains antioxidants which are good for the body.

  • Beans contain folate can help prevent neural tube defects in a fetus during pregnancy.
  • People who devour beans might be less likely to die of a heart attack, stroke, or other cardiovascular medical issue.
  • Beans might help in balancing blood glucose levels or even forestall diabetes.

6) Meat

Iron is a significant component of hemoglobin which circulates oxygen from our lungs to different other parts of the body. When you donate blood, you lose iron, so you have to make it up by eating iron-rich foods. Meat is an extraordinary source of heme iron.

Heme iron is better as it retains effectively and helps your iron levels rapidly. Iron carries oxygen to your tissues and without iron, your body fails to create or maintain healthy red blood cells. So, you ought to incorporate meats like lamb, beef, and pork in your diet that are rich in heme iron after donating blood.

  • The protein in meat may improve bone density and strength.
  • The nutrients in meat are also an excellent source of choline, an important nutrient for brain, muscle, and liver health.
  • Meat might help in reducing blood sugar levels and other diabetes markers.

7) Fish

Fish is a low-fat great protein. Fish is loaded up with omega-3 unsaturated fats and nutrients, for example, D and B2 (riboflavin). Fish is wealthy in calcium and phosphorus and an extraordinary source of minerals, for example, iron, zinc, iodine, magnesium, and potassium.

Fish is packed with protein, vitamins, and nutrients that can maintain blood pressure. After donating blood many people tend to have low blood pressure, these nutrients in fish help to maintain healthy blood pressure.

You can choose Fishes like tuna, haddock, shrimp, and mackerel that contain heme iron. Heme iron is better as it retains effectively and helps your iron levels rapidly. Thus it is good to eat fish after blood donation.

  • It may reduce tissue inflammation and ease the symptoms of rheumatoid joint pain.
  • It is significant for prenatal and postnatal neurological development.
  • It helps to maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction.

8) Nuts

Nuts contain iron, vitamin B-6, and folate. They are also great sources of iron. Thus, nuts are perfect for replenishing the nutrients that are lost from your body after donating blood. You can choose peanuts, almonds, cashews, and walnuts.

Cashew nuts have a high content of protein and carbohydrates compared to the other nuts.  These nuts are also rich in protein, fiber, good fats, vitamins and minerals, zinc, and magnesium as well as antioxidants and beneficial plant compounds – all of which support various bodily functions – right from cardiovascular activity to brain health.

  • Almonds help lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes.
  • It has a greater capacity to fight free radicals than fish.
  • It may increase your risk of heart disease, stroke, and type 2 diabetes.

You can eat a handful of cashew nuts every day after donating blood.

9) Orange Juice

Orange juice is an incredible source of plant-based iron and vitamin C. Additionally, commercial varieties are frequently enriched with calcium and vitamin D.

It is a magnificent source of the mineral potassium, which regulates blood pressure. Individual who donate blood has low blood pressure. Thus, orange juice helps in regulating blood pressure.

Right after donating blood, it’s important to drink some kind of fluid. So, why not drink an iron-rich drink instead of plain water? Orange juice can help you get rid of the dizziness. It also has various health benefits.

  • It boosts immunity.
  • Orange juice is good for the liver.
  • It prevents cancer.
  • Its anti-inflammatory property helps to heal pain.
  • It can increase the pH of the urine and, as a result, lower the risk of kidney stones.

You should drink two glasses of orange juice a day after donating blood. It will keep you hydrated and healthy and sound.

10) Eggs

An egg are rich in nutrients – proteins, vitamins and minerals with the yolk additionally containing cholesterol, fat soluble vitamins and essential fatty acids. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals, for example, zinc, iron and copper.

Eggs are generally great source of inexpensive, high quality protein. Eggs contain riboflavin or vitamin B2 which is required to produce red blood cells. Riboflavin, also known as Vitamin B2, helps convert carbohydrates into energy to spur on red blood cell production and reduce fatigue. Here are some benefits of eggs:

  • Egg contains the highest biological value for protein.
  • It has disease-fighting nutrients, for example, zeaxanthin and lutein.
  • It contains cholin in the wake of donating blood, so you won’t feel feeble. Thus, soon after donating blood, if possible, have an egg.

11) Water

Around half of the blood you give is made of water. This implies you’ll need to be completely hydrated. At the point when you lose fluids during the blood donation process, your blood pressure can drop, prompting to dizziness.

Rehydrating after your donation is every bit as significant as snacking to develop your blood. The American Red Cross prescribes drinking an additional 16 ounces, or 2 cups, of water before donating blood. Other nonalcoholic refreshments are fine, too.

As per the   Bloodwork Northwest, it’s particularly critical to drink extra fluids in the initial four hours after your donation.

This extra fluid is in addition to the recommended 72 to 104 ounces (9 to 13 cups) you should drink each day.

12) Lentils

Lentil is one of the food that is rich in iron. It contains an incredible amount of protein, Vitamin B, complex carbs, magnesium, potassium, fiber, folate and manganese as well.


These nutrients help in regulating blood pressure since after donating blood, one feel dizziness because of low blood pressure. The folate in the lentil encourages red blood cell production in the body.

Iron helps oxygen circulate through your blood to the tissue in your body. For a few days after your blood donation, avoid a temporary iron deficiency by eating lentils. It also has various health benefits.

  • It diminishes the risk of diabetes, obesity, cancer, and heart disease.
  • It help in bringing down cholesterol level and and furthermore help in keeping up the blood level and sugar level.
  • It is basic for counteracting neural tube defects in babies.

You must eat iron-rich foods after donating blood so as to make new blood cells. Iron deficiency can cause anemia. Lentils has loads of iron and you can include it in your meal regularly and especially after the blood donation.

13) Chicken

Vitamins, for example, A, B6, B12, niacin, thiamine or riboflavin, or minerals, for example, iron, zinc, magnesium, potassium or phosphorus are available in this tastiest meat. It contains riboflavin or vitamin B2 which is required to produce red blood cells.

Riboflavin, otherwise called Vitamin B2, helps convert carbohydrates into vitality to spike on red blood cell production and reduce exhaustion. It is a magnificent source of the mineral potassium, which regulates blood pressure.

Individual who donate blood has low blood pressure. Thus, chicken meat additionally helps in regulating blood pressure.  Phosphorus Helps in strengthening bones and also helps in generating energy. It also has various health benefits.

  • It can prevent you from falling prey to anxiety, stress and memory-loss syndrome.
  • The chicken’s liver is used in treating anemia.
  • The nutrients in the chicken helps in protecting your eyes from weak vision.

You must eat chicken after donating blood for regulating blood pressure.

14) Lettuce

After donating blood, eat lettuce as a natural source of folic acid. Folate encourages red blood cell production in the body, making folic acid, otherwise also known as Vitamin B9, a particularly significant nutrient to eat after donating blood.

It is additionally great source of calcium, potassium, vitamin C, vitamin K, vitamin A and folate. Potassium, a mineral that reduces blood pressure by decreasing the impacts of salt in the eating routine.

  • The lettuce helps fight inflammation and other related ailments like diabetes and cancer.
  • It helps in advancing brain health and boosting heart well-being.
  • It lessens the risk of diabetes and lowered the risk of stomach cancer.

15) Baked Potatoes

Potatoes contain a lot of iron, for the most part amassed in their skins. It is a great source of non-heme iron. Iron helps oxygen circulate through your blood to the tissue in your body. For a couple of days, after your blood donation, keep away from a temporary iron insufficiency by eating the baked potatoes.

What’s more, since they are low in sodium, they moreover help to keep up healthy blood pressure. They are also a great source of vitamin C too as a result of which it helps in battling inflammation and lift immunity.

It moreover contains the nutrients, for example, phosphorous, calcium, magnesium, and zinc. Other benefits include:

  • The Fiber in potato helps in lowering the total amount of cholesterol level in the blood, in this way lessening the peril of coronary illness.
  • The cholin in potato helps with muscle development, state of mind, learning, and memory.
  • It protects the cells against damage from free radicals.

You can eat iron rich foods (baked potatoes) in the wake of donating blood so as to make new blood cells.

16) Sunflower seeds

It is the great source of vitamins A, B, C and E and the minerals, for example,  calcium, magnesium, potassium, zinc, iron, selenium and manganese. These nutrients help in lowering blood pressure, cholesterol and blood sugar.

  • It help protect against heart disease.
  • It secure your body’s cells against free radical damage, which plays a role in several chronic diseases.
  • It contain nutrients and plant compounds that help diminish your risk of inflammation, heart disease and type 2 diabetes.

17) Watermelon

This juiciest fruit helps in improving and keeping up a perfect iron level in the body. Not just that, watermelons are an incredible source of vitamin C, which further increases the efficiency of non-heme iron in our body.

It is also a good source of lycopene and beta-carotene which helps in increasing iron absorption in the body and further translates into better haemoglobin levels for our body. It may help in lowering cholesterol level and blood pressure level. Some of the other benefits are:

  • It anticipates cell harm from free radicals.
  • It seems to decrease malignant growth risk by lowering insulin-like growth factor (IGF), a protein engaged with cell division.
  • It may help lower inflammation and oxidative harm.
  • It may diminish muscle irritation.

Rather than water, you can eat the watermelon to keep your body hydrated as it contains high water.

18) Pomegranate

This iron-rich organic product, pomegranate’s seeds are one of the most widely recognized iron-rich fruits. Not only that,  however pomegranate additionally contains vitamins, especially vitamin A, vitamin C, and vitamin E, alongside folic acid.

These nutrients (mainly folic acid) encourages production of red blood cell in the body. Aside from containing iron, it is likewise rich in calcium, protein, fiber and several other vitamins and minerals accepting it to be the perfect source for the people with low haemoglobin level.

It further contains punicic acid (main constituents of pomegranate) that help lower cholesterol, triglycerides and reduce blood pressure. It also has various health benefits.

  • It is rich in anti-oxidants and in this way protects our body from free radicals, which are liable for premature ageing.
  • It helps to pump the level of oxygen in our blood.
  • It supports antibody production and helps in the development of immunity.

19) Broccoli

Broccoli is a great source of iron that has a place with the cruciferous vegetable classification. It additionally contains vitamin C, which empowers your body to absorb the iron better.

It is likewise a great source of vitamins K and C, folate (folic acid) and potassium, fiber. These nutrients (mainly folic acid) encourages red blood cell production in the body.

  • It is fundamental for the working of numerous proteins engaged with blood thickening.
  • It shields the body from damaging free radicals.
  • It is essential for the function of nerves and heart contraction.
  • It is important for the production and maintenance of new cells in the body.

You can eat iron rich foods (broccoli) subsequent to donating blood so as to make new blood cells.

20) Dates

Dates are iron-rich fruit yet in addition are amazing sources of cancer prevention agents. They are rich in nutrients such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc, as well as vitamins like thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

They additionally are great sources of fiber as well. Dates are a strong source for proteins that help us in staying fit and healthy even after donating blood. Thus, you should eat iron rich and protein rich food dates after donating the blood.

  • It helps to reduce cholesterol, and keeps the risk of a stroke in check.
  • It is great for blood purification.
  • It prevent the accumulation of melanin in your body.

21) Apricot

Dried apricots are not just an iron-rich organic fruit, yet additionally excellent sources of dietary fiber too. They contain soluble fiber that is in charge of decreasing cholesterol levels. Soluble fiber binds to fatty acids and helps in their evacuation through excretion.

Dried apricots are the source of non-heme iron that is generally not absorbed easily. However, its absorption can be increased by consuming other food sources that are plentiful in vitamin C and heme iron.

It even contains the nutrients, potassium that works closely with sodium to maintain fluid balance, adequate intake may help prevent bloating and maintain healthy blood pressure.

  • They has potent cancer prevention agents that help fight free radicals in your body.
  • They help protect your body from oxidative stress, which is connected to many chronic diseases.
  • It plays a vital role in preventing night blindness, a disorder caused by lack of light pigments in your eyes.

You can eat iron rich foods (apricot) subsequent to donating blood so as to make new blood cells.

22)  Beet root

With high folate, beetroot should be your go-to alternative when it comes to increasing the haemoglobin level in your blood.  In the wake of donating blood, it is significant to maintain haemoglobin level.

It is also an incredible source of iron as it is necessary for the transport of oxygen in red blood cells. It also contain other nutrients like Vitamin C, fiber, manganese, potassium. These nutrients helped in improving blood flow, lowering the blood pressure, and increased exercise performance.

  1. It is important for immune function and skin health.
  2. It decreases the risk of many chronic diseases.
  3. It improves heart health and enhanced exercise capacity, both of which are attributed to their inorganic nitrate.

  • Article Written By Shilu Nepal
  • Medically Reviewed By Dr. Roshan Sah (MBBS, MD, General Physician)