This weekend I donated blood at our local firehouse blood drive.
I'll admit, part of why I love donating blood is that, for about 45 minutes, someone takes care of me. I spend most of my days fussing over patients and clients (which I love ❤️). So it's a real treat when the phlebotomist checks my blood pressure and iron, wraps my arm, and looks after me. And when I'm done, a volunteer insists I sit and enjoy some juice and cookies. Ooh lala!
Iron and I have a history
Over the years I've donated 10 gallons of blood. That's 80 pints, and a lot of juice and cookies! But early on, I was often turned away because my iron was too low.
Since beans, lentils, and leafy greens became regulars on my plate, I haven't been turned away once.
What that finger prick is checking
Before you donate, they prick your finger to check your hemoglobin. Let's break that word down: "hemo" means blood, and "globin" is a type of protein. So hemoglobin is the iron-containing protein in your red blood cells that carries oxygen from your lungs to every part of your body.
They check it to make sure you have enough to spare. A pint is roughly a tenth of your blood volume, and each pint you give takes some iron with it. Your body needs that iron to rebuild those red blood cells.
If your levels are already low, donating could leave you tired and run down, so they send you home to protect you. Being sent home can sting, but it's really the blood center looking out for you.
Signs your iron might be low
Low iron doesn't only show up at a blood drive. Feeling tired all the time, getting winded on the stairs, having cold hands and feet, or craving ice can all be clues. If any of that sounds familiar, ask your doctor about a simple blood test before you start taking iron pills on your own.
Plant iron and animal iron aren't the same
Your body handles iron from plants a little differently than iron from animal foods.
Plant iron: your body takes what it needs
Iron from plants, called non-heme iron, is absorbed based on what you need. When your stores run low, your gut lets more in, and when you have plenty, it lets less in. It's a bit like a thermostat that only turns the heat on when the house gets chilly.
Heme iron: the heat stays on
Heme iron, found mostly in red meat, is absorbed even when your stores are already full. Over time, extra iron can build up, and your body doesn't have a good way to get rid of it.
Studies have linked high heme iron intake with a higher risk of heart disease and type 2 diabetes. A review of 21 studies with nearly 300,000 people found that people who ate the most heme iron had a 57% higher risk of heart disease, while iron from plants showed no link.
And a Harvard study that followed more than 200,000 adults found the highest heme iron intake was tied to a 26% higher risk of type 2 diabetes. Once again, plant iron showed no link.
When it comes to iron, more isn't always better.
How to get more from plant iron
Beans, lentils, tofu, leafy greens, pumpkin seeds, and fortified cereals are all good sources of plant iron. Pair them with vitamin C, found in lemons, oranges, strawberries, bell peppers, and tomatoes, and your body absorbs even more.
Those same foods are full of fiber, too, which helps your cholesterol and blood sugar. That's a nice bonus.
If you drink tea, enjoy it between meals instead of with them. Tea can block some of the iron from your food.
Try this tonight: a big bowl of lentil soup with chopped spinach stirred in at the end and a squeeze of lemon right before you eat. The vitamin C in the lemon helps your body absorb more of the iron.
Every donation counts
A couple of weeks after I donate, the New York Blood Center emails me to tell me where my pint of blood was sent. It's a sweet reminder that every single donation really does count.
One pint of whole blood is usually separated into red cells, plasma, and platelets, so a single donation can help up to three people. Your body gets busy right away, too. It replaces the fluid within about a day, and it rebuilds the red blood cells over the next several weeks, using the iron you get from your food. That's one more reason what's on your plate matters so much for donors.
If you're able to donate, I'd love for you to give it a try. Most healthy adults can give whole blood every 8 weeks. Drink plenty of water beforehand, eat a good meal, and enjoy those cookies afterward. You've earned them.
When's the last time someone fussed over you?
Chances are you spend a lot of your time taking care of others too, whether it's grandkids, aging parents, or a friend who needs you. That kind of caring matters, and so does what all that caregiving stress does to your body.
So when's the last time someone fussed over you? I'd love to hear!
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