How Can I Maintain Healthy 
Iron Levels In My Blood? 

How Can I Maintain Healthy 
Iron Levels In My Blood? 
Eat Iron-Rich Foods: Red meat, 
oysters, clams, soybeans, dried beans, 
peas and lentils, whole grain cereals 
and breads, as well as prunes and dried 
fruits, are excellent sources of iron! 
•Combine Foods Rich in 
Vitamin C with Foods Rich in 
Iron: Vitamin C helps the body absorb 
iron. It can be found in citrus fruits/ 
juices, kiwi, cantaloupe, strawberries, 
broccoli, tomatoes, peppers, potatoes, 
cabbage, spinach and leafy greens 
such as turnip, beet and collard greens. 
• Cook in Cast Iron: As your food 
cooks, it will pick up iron from the 
cookware. 
• Drink Water and Avoid 
Coffee and Tea: Tannins 
in coffee and tea can block 
the absorption of iron. 
Drinking lots of water has 
countless benefits. 
FS_DIV_Nutrition_1105 

Nutrition is the food you eat and how your body uses it. You need food to get energy 
for work and play, to move, to breath - just to stay alive. Food also provides a variety 
of nutrients that help build and repair tissues so your body will function well. 


Iron is one of the body’s 
most important elements. It is 
needed in small but vital amounts. 
Iron combines with protein to make 
hemoglobin, the red substance in the 
blood that carries oxygen from the 

lungs to body cells and removes 
carbon dioxide from those cells. 

Iron also helps the cells 
obtain energy from food. A 
deficiency in iron can cause 
listlessness, fatigue, shortness of 

breath, rapid heart rate with minimal 
exertion and depression. 

Good nutrition is important in 
everyone’s life - especially to a 
blood donor - and iron is a major 
ingredient to good nutrition. 

At the blood collection site, your blood 
will be checked to determine if your red 
cells are adequate for donation. Low 
counts may indicate the need for iron 
supplementation. 

Continued on back... 
American 
Red Cross 
‘‘
When people are 
conscious of eating iron- 
rich foods, it’s easier to 
maintain an adequate 
blood supply for 
everyone. Eat healthy & 
share your good health 
by donating blood. “
For More Information About Donation Opportunities, 
Contact Your Local American Red Cross. 
Call 1.800.GIVE LIFE (448.3543) or visit us at 
www.redcrossblood.org 
Continued from front... 
The Food and Nutrition Board 
recommends a daily intake of 8 mg of 
iron for men and women. An intake of 
18 mg per day is recommended for 
women during child-bearing years. 
Bleeding is the number one reason for 
low iron or anemia in adults. Iron loss 
may result from peptic ulcer, hiatal 
hernia, diverticulosis, cancer, menstrual 
period, etc. Also, pounding of the feet 
from running or walking and excessive 
sweating cause iron loss. 
Red Cross iron level requirements 
make sure you can spare a pint of blood. 
The requirements also mean that each 
patient receives an iron-rich transfusion. 
Your iron level changes 
constantly depending on your 
food intake and your physical 
activity level. Not passing this test 
does not mean you are unhealthy. 
Modifying your eating habits to 
include iron-rich foods should enable 
you to donate in a few weeks.