This review provides an analysis of the current literature on the health and nutrition of blood donors, examining key aspects that affect the quality of donated blood and the well-being of donors. The review discusses effective iron absorption facilitated by key nutrients and presents evidence on the importance of a balanced diet rich in essential nutrients, such as vitamin B12 and folic acid. The review examines the differences in iron levels between men and women and highlights the role of sex hormones in regulating iron metabolism. In addition, the review discusses the link between psycho-emotional well-being and diet, showing that proper dietary habits can improve mental health, reduce stress, and enhance the donation experience. This article provides practical recommendations to support donor well-being and the effectiveness of blood donation programmes worldwide. By highlighting the differences between a modern diet and a diet tailored specifically for blood donors, we aim to emphasise the importance of a nutrient-dense diet for blood donors, which is critical for effective recovery and overall health maintenance. It is important to understand and incorporate different nutrient-dense foods that influence iron absorption for optimal health in blood donors. Donor health is also influenced by regular physical activity and psycho-emotional well-being. The ‘healthy donor effect’ and its implications for maintaining higher standards of donor health are explored in this review. This article highlights the fact that the diet of blood donors is influenced by gender, as men and women have different nutritional needs and physiological responses, particularly with regard to iron levels and recovery. The importance of enhancing or inhibiting iron absorption provides valuable evidence for food fortification as a cost-effective solution to reduce iron deficiency in blood donors.