Q: I am a female student on campus, and I like to donate blood. However, I find I am turned down a lot due to not having enough iron in my blood. What should I be eating to make sure I'm consuming enough iron to ensure I am able to donate blood?
A: Iron deficiency anemia is the most prevalent single nutrient deficiency in the world. It is a common problem among females. The DRI (daily recommended intake) for females 19 to 30 years old is 18 mg/day. Dietary iron exists in two forms, heme iron and nonheme iron. Heme iron is absorbed very well and is found in foods such as meat, poultry and fish. Nonheme iron is predominately found in plant foods and is not absorbed as efficiently, however, absorption can be enhanced by also consuming foods containing heme iron. Vitamin C also enhances the absorption of iron whereas coffee and teas contain tannins which decrease the absorption of iron. Other sources of iron include eggs, baked beans, dark molasses, baked potatoes, enriched rice, whole-grain and enriched breads and dried fruit. Individuals following a vegetarian or vegan diet can obtain enough iron from their plant-based diet, but they must consume sufficient amounts of moderately iron-rich foods. Soy products are typically a good source of iron.
Questions and answers provided by the UW Dietetics and Nutrition Club.
