Blood Donation & Nutrition:

 Indian Blood Donors Day – Why January 11 Matters

    In India, National Blood Donors Day is observed every year on January 11. This day honors voluntary blood donors and raises awareness about the importance of safe blood donation.

It is observed to:

• Thank blood donors for saving lives

• Encourage more people to donate blood voluntarily

• Educate the public about safe blood donation practices

One unit of donated blood can save up to three lives. Proper nutrition plays a key role in making blood donation safe and healthy.

Who Can Donate Blood?

You can donate blood if you:

• Are 18–65 years old

• Weigh at least 45–50 kg

• Have normal hemoglobin levels (12.5 g/dL or above)

• Are not suffering from fever, infection, or severe illness

• Have not donated blood in the last 3 months (men) or 4 months (women)

Always eat well and stay hydrated before donating.

What to Eat Before Donating Blood

    Eat a balanced meal 2–3 hours before donation.

Iron-Rich Foods (Very Important)

Iron helps maintain healthy hemoglobin levels.

Vegetarian options:

• Spinach, drumstick leaves, beetroot

• Dates, raisins, figs

• Ragi, bajra

• Sprouts, chana, rajma, lentils

• Jaggery

Non-vegetarian options:

• Egg yolk

• Fish

• Chicken

• Liver (occasionally)

👉 Add vitamin C foods (orange, lemon, amla, guava) to improve iron absorption.

Hydration Tips Before Donation

• Drink 2–3 glasses of water before donating

• Coconut water, lemon water, buttermilk are good choices

• Avoid alcohol and excess caffeine the day before donation

What to Eat After Donating Blood

After donation, your body needs nutrients to recover.

Best Foods After Donation

• Fruit juices (orange, pomegranate, sweet lime)

• Bananas, apples

• Vegetable soups

• Idli, dosa, rice with sambar

• Curd, paneer, milk

• Eggs or light non-veg meals

Eat regular meals and avoid skipping food.

Recovery Tips After Blood Donation

• Rest for 10–15 minutes after donation

• Drink plenty of fluids for the next 24 hours

• Avoid heavy exercise and lifting weights on the same day

• Eat iron-rich foods for the next few days

• If you feel dizzy, lie down and inform medical staff

Dietician’s Tip

    Blood donation is safe when supported with good nutrition and hydration. Healthy donors make healthy blood supplies for the nation.

🩸 Donate blood. Eat right. Save lives.

                                                                                     - Saranya, Dietician / Sara Nutrition