Eat Right forHealthy Blood

WWW.LSTREAM.ORGWWW.LSTREAM.ORG7/14

LifeStream serves more than 80 medical facilities in SanBernardino, Riverside, Los Angeles and Orange counties. Inaddition to our Donor Centers, multiple blood drives are helddaily at local businesses, churches, government agencies, highschools, colleges and civic organizations.

Donor CentersSAN BERNARDINO384 West Orange Show RoadSan Bernardino, CA 92408909.885.6503

HIGH DESERT12520 Business Center Drive, Building GVictorville, CA 92395760.843.9700

ONTARIO1959 East Fourth StreetOntario, CA 91764909.987.3158

RIVERSIDE4006 Van Buren BoulevardRiverside, CA 92503951.687.2530

LA QUINTA79-215 Corporate Centre DriveLa Quinta, CA 92253760.777.8844

Healthy BloodA healthy and balanced diet, especially one that includes iron-rich foods, is important for healthy blood.

Healthy blood is rich in nutrients, like iron, and low incholesterol and fat. It is also rich in water and other fluids thathelp the blood flow easily through the body.

FOR HEALTHY BLOOD1. eat foods high in iron

2. combine fruits and vegetables high in Vitamin C with youriron-rich foods

3. limit foods high in cholesterol and fat

4. drink plenty of fluids

Katelynn GutierrezToday a lifesaver, tomorrow a lifesaving doctor.

Alex Miller & John MaloneLinked through love, linked for life.

Eat Foods High in IronIron is the part of hemoglobin that enables red blood cells tocarry oxygen and deliver it to body tissues.

VERY GOOD SOURCES OF IRON• beef: look for loin or round (i.e. top round)

• pork: look for loin (i.e. tender loin roast)

• cooked beans: pinto, garbanzo, kidney, lima, black and lentils

• cereals: with 50 percent or more added iron

GOOD SOURCES OF IRON• chicken, turkey, seafood and tofu

• corn or flour tortillas: enriched

• rice, pasta or bread: enriched

• leafy greens: spinach, chard, collards, parsley and cilantro

• prune juice, dried fruit: prunes, figs, pears, raisins and apricots

• peas or snowpeas

Combine Fruits & VegetablesHigh in Vitamin CA diet of fruits and vegetables high in Vitamin C, coupled withfoods high in iron, helps increase the amount of iron your bodyabsorbs.

FRUITS & VEGETABLES HIGH IN VITAMIN C• vegetables: tomatoes, broccoli, cauliflower, bell peppers,

chili peppers and cabbage

• fruits: oranges, cantaloupe, mangos, papayas, grapefruit,strawberries and kiwis

• juices: orange, grapefruit, tomato, lemon and lime

TO INCREASE IRON ABSORPTION• eat meats along with other iron-rich foods like beans or

spinach

• cook with a cast iron skillet

• choose foods that are labeled “iron enriched” or foods withadded iron

TIPS FOR EATING MORE FRUITS & VEGETABLES• eat more dark green veggies like broccoli and spinach

• eat more orange vegetables like carrots and sweet potatoes

• eat more dry beans and peas like pinto beans, kidney beansand lentils

• eat a variety of fruit

• choose fresh, frozen, canned or dried fruit

• go easy on fruit juices

Limit Foods High inCholesterol & FatHigh fat diets can make it difficult to donate healthy blood andplace you at higher risk for heart disease.

HOW TO REDUCE CHOLESTEROL • reduce fats, especially saturated fats that come from meat,

poultry, butter, lard, whole milk, whole milk products likesome cheeses and ice cream, and from coconut, palm andpalm kernel oils

• eat more fruits and vegetables and high-fiber foods likeoatmeal, oat bran, wheat bran, barley, dried beans and peas

• increase physical activity

HOW TO LIMIT FAT• eat lean meats, fish or poultry, and trim the fat

• roast, bake or broil instead of frying

• limit cold cuts, bacon, sausage and hot dogs

• use herbs and seasoning and limit sauces and gravy

• use nonfat or low fat dairy products

• go easy on fats and oils including vegetable oils, butter andmargarine

• limit mayonnaise, salad dressing, shortening and lard

• eat fewer cakes, cookies, donuts, pastries, chips and candy bars

Drink Plenty of FluidsIt is important that you drink plenty of fluids before youdonate and every day for good health.

DAILY FLUID RECOMMENDATIONS• 8-12 eight-ounce glasses of water

• 3-4 eight-ounce glasses of milk (nonfat milk, 1% low fat milkor calcium fortified soy milk)

• 1 six-ounce glass of 100% fruit or vegetable juice

PHYSICAL ACTIVITYSixty minutes or more of daily physical activity, along witheating healthy, is key to maintaining good health. Walk,dance, run or bike – whatever you enjoy.

DONOR TIPSDrink plenty of water 24-48 hours before you donate blood.

Stick to your normal eating habits on the day you plan todonate.

When drinking coffee, tea or carbonated soft drinks, drinkthem between meals so they don’t interfere with ironabsorption at mealtime.

Adult Minimum DailyIron RequirementsMen: age 15 to 18 11 mg per dayMen: age 19+ 8 mg per day

Women: age 19 to 50 18 mg per dayage 50+ 8 mg per day

Iron Content of Selected FoodsMEAT, POULTRY, FISH*Beef liver, braised (3 oz) 5.2 mg

Lean sirloin, broiled (3 oz) 1.6 mg

Skinless chicken, roasted, white (3 oz) 0.9 mg

Salmon, canned with bone (3 oz) 0.7 mg

Egg yolk, large (1) 0.5 mg

VEGETABLESArtichoke, boiled (med.) 1.6 mg

Spinach, boiled (1/2 cup) 3.2 mg

Sweet potato, canned, mashed (1 cup) 2.3 mg

Baked potato, w/skin 2.2 mg

Peas, frozen, boiled (1/2 cup) 1.2 mg

Mustard greens, boiled (1/2 cup) .52 mg

BEANSPork-n-beans (1 cup) 8.2 mg

Kidney beans (1 cup) 5.2 mg

Black beans (1 cup) 3.6 mg

FRUITSPeaches, dried (10 halves) 5 mg

Figs, dried (10) 4 mg

Raisins, seedless (1 cup) 2.7 mg

Avocado (1 oz) 0.2 mg

Apricots, dried (10 halves) .93 mg

Orange juice, fresh (8 oz) .50 mg

BREADS & BREAD PRODUCTSBreakfast cereal (1 cup) 1.5-18 mg

Rice, enriched (1 cup) 2 mg

Bagel, plain (1) 2.5 mg

Flour tortilla, 8 inch, 0.5 to 1.1 mg

White or Whole Wheat bread (1 slice) .8 mg* Iron from most animal sources is usually better absorbed

than from plant sources.Source: U.S. Department of Agriculture

Eat Right forHealthy Blood

WWW.LSTREAM.ORGWWW.LSTREAM.ORG7/14

LifeStream serves more than 80 medical facilities in SanBernardino, Riverside, Los Angeles and Orange counties. Inaddition to our Donor Centers, multiple blood drives are helddaily at local businesses, churches, government agencies, highschools, colleges and civic organizations.

Donor CentersSAN BERNARDINO384 West Orange Show RoadSan Bernardino, CA 92408909.885.6503

HIGH DESERT12520 Business Center Drive, Building GVictorville, CA 92395760.843.9700

ONTARIO1959 East Fourth StreetOntario, CA 91764909.987.3158

RIVERSIDE4006 Van Buren BoulevardRiverside, CA 92503951.687.2530

LA QUINTA79-215 Corporate Centre DriveLa Quinta, CA 92253760.777.8844

Healthy BloodA healthy and balanced diet, especially one that includes iron-rich foods, is important for healthy blood.

Healthy blood is rich in nutrients, like iron, and low incholesterol and fat. It is also rich in water and other fluids thathelp the blood flow easily through the body.

FOR HEALTHY BLOOD1. eat foods high in iron

2. combine fruits and vegetables high in Vitamin C with youriron-rich foods

3. limit foods high in cholesterol and fat

4. drink plenty of fluids

Katelynn GutierrezToday a lifesaver, tomorrow a lifesaving doctor.

Alex Miller & John MaloneLinked through love, linked for life.

Eat Foods High in IronIron is the part of hemoglobin that enables red blood cells tocarry oxygen and deliver it to body tissues.

VERY GOOD SOURCES OF IRON• beef: look for loin or round (i.e. top round)

• pork: look for loin (i.e. tender loin roast)

• cooked beans: pinto, garbanzo, kidney, lima, black and lentils

• cereals: with 50 percent or more added iron

GOOD SOURCES OF IRON• chicken, turkey, seafood and tofu

• corn or flour tortillas: enriched

• rice, pasta or bread: enriched

• leafy greens: spinach, chard, collards, parsley and cilantro

• prune juice, dried fruit: prunes, figs, pears, raisins and apricots

• peas or snowpeas

Combine Fruits & VegetablesHigh in Vitamin CA diet of fruits and vegetables high in Vitamin C, coupled withfoods high in iron, helps increase the amount of iron your bodyabsorbs.

FRUITS & VEGETABLES HIGH IN VITAMIN C• vegetables: tomatoes, broccoli, cauliflower, bell peppers,

chili peppers and cabbage

• fruits: oranges, cantaloupe, mangos, papayas, grapefruit,strawberries and kiwis

• juices: orange, grapefruit, tomato, lemon and lime

TO INCREASE IRON ABSORPTION• eat meats along with other iron-rich foods like beans or

spinach

• cook with a cast iron skillet

• choose foods that are labeled “iron enriched” or foods withadded iron

TIPS FOR EATING MORE FRUITS & VEGETABLES• eat more dark green veggies like broccoli and spinach

• eat more orange vegetables like carrots and sweet potatoes

• eat more dry beans and peas like pinto beans, kidney beansand lentils

• eat a variety of fruit

• choose fresh, frozen, canned or dried fruit

• go easy on fruit juices

Limit Foods High inCholesterol & FatHigh fat diets can make it difficult to donate healthy blood andplace you at higher risk for heart disease.

HOW TO REDUCE CHOLESTEROL • reduce fats, especially saturated fats that come from meat,

poultry, butter, lard, whole milk, whole milk products likesome cheeses and ice cream, and from coconut, palm andpalm kernel oils

• eat more fruits and vegetables and high-fiber foods likeoatmeal, oat bran, wheat bran, barley, dried beans and peas

• increase physical activity

HOW TO LIMIT FAT• eat lean meats, fish or poultry, and trim the fat

• roast, bake or broil instead of frying

• limit cold cuts, bacon, sausage and hot dogs

• use herbs and seasoning and limit sauces and gravy

• use nonfat or low fat dairy products

• go easy on fats and oils including vegetable oils, butter andmargarine

• limit mayonnaise, salad dressing, shortening and lard

• eat fewer cakes, cookies, donuts, pastries, chips and candy bars

Drink Plenty of FluidsIt is important that you drink plenty of fluids before youdonate and every day for good health.

DAILY FLUID RECOMMENDATIONS• 8-12 eight-ounce glasses of water

• 3-4 eight-ounce glasses of milk (nonfat milk, 1% low fat milkor calcium fortified soy milk)

• 1 six-ounce glass of 100% fruit or vegetable juice

PHYSICAL ACTIVITYSixty minutes or more of daily physical activity, along witheating healthy, is key to maintaining good health. Walk,dance, run or bike – whatever you enjoy.

DONOR TIPSDrink plenty of water 24-48 hours before you donate blood.

Stick to your normal eating habits on the day you plan todonate.

When drinking coffee, tea or carbonated soft drinks, drinkthem between meals so they don’t interfere with ironabsorption at mealtime.

Adult Minimum DailyIron RequirementsMen: age 15 to 18 11 mg per dayMen: age 19+ 8 mg per day

Women: age 19 to 50 18 mg per dayage 50+ 8 mg per day

Iron Content of Selected FoodsMEAT, POULTRY, FISH*Beef liver, braised (3 oz) 5.2 mg

Lean sirloin, broiled (3 oz) 1.6 mg

Skinless chicken, roasted, white (3 oz) 0.9 mg

Salmon, canned with bone (3 oz) 0.7 mg

Egg yolk, large (1) 0.5 mg

VEGETABLESArtichoke, boiled (med.) 1.6 mg

Spinach, boiled (1/2 cup) 3.2 mg

Sweet potato, canned, mashed (1 cup) 2.3 mg

Baked potato, w/skin 2.2 mg

Peas, frozen, boiled (1/2 cup) 1.2 mg

Mustard greens, boiled (1/2 cup) .52 mg

BEANSPork-n-beans (1 cup) 8.2 mg

Kidney beans (1 cup) 5.2 mg

Black beans (1 cup) 3.6 mg

FRUITSPeaches, dried (10 halves) 5 mg

Figs, dried (10) 4 mg

Raisins, seedless (1 cup) 2.7 mg

Avocado (1 oz) 0.2 mg

Apricots, dried (10 halves) .93 mg

Orange juice, fresh (8 oz) .50 mg

BREADS & BREAD PRODUCTSBreakfast cereal (1 cup) 1.5-18 mg

Rice, enriched (1 cup) 2 mg

Bagel, plain (1) 2.5 mg

Flour tortilla, 8 inch, 0.5 to 1.1 mg

White or Whole Wheat bread (1 slice) .8 mg* Iron from most animal sources is usually better absorbed

than from plant sources.Source: U.S. Department of Agriculture

Eat Foods High in IronIron is the part of hemoglobin that enables red blood cells tocarry oxygen and deliver it to body tissues.

VERY GOOD SOURCES OF IRON• beef: look for loin or round (i.e. top round)

• pork: look for loin (i.e. tender loin roast)

• cooked beans: pinto, garbanzo, kidney, lima, black and lentils

• cereals: with 50 percent or more added iron

GOOD SOURCES OF IRON• chicken, turkey, seafood and tofu

• corn or flour tortillas: enriched

• rice, pasta or bread: enriched

• leafy greens: spinach, chard, collards, parsley and cilantro

• prune juice, dried fruit: prunes, figs, pears, raisins and apricots

• peas or snowpeas

Combine Fruits & VegetablesHigh in Vitamin CA diet of fruits and vegetables high in Vitamin C, coupled withfoods high in iron, helps increase the amount of iron your bodyabsorbs.

FRUITS & VEGETABLES HIGH IN VITAMIN C• vegetables: tomatoes, broccoli, cauliflower, bell peppers,

chili peppers and cabbage

• fruits: oranges, cantaloupe, mangos, papayas, grapefruit,strawberries and kiwis

• juices: orange, grapefruit, tomato, lemon and lime

TO INCREASE IRON ABSORPTION• eat meats along with other iron-rich foods like beans or

spinach

• cook with a cast iron skillet

• choose foods that are labeled “iron enriched” or foods withadded iron

TIPS FOR EATING MORE FRUITS & VEGETABLES• eat more dark green veggies like broccoli and spinach

• eat more orange vegetables like carrots and sweet potatoes

• eat more dry beans and peas like pinto beans, kidney beansand lentils

• eat a variety of fruit

• choose fresh, frozen, canned or dried fruit

• go easy on fruit juices

Limit Foods High inCholesterol & FatHigh fat diets can make it difficult to donate healthy blood andplace you at higher risk for heart disease.

HOW TO REDUCE CHOLESTEROL • reduce fats, especially saturated fats that come from meat,

poultry, butter, lard, whole milk, whole milk products likesome cheeses and ice cream, and from coconut, palm andpalm kernel oils

• eat more fruits and vegetables and high-fiber foods likeoatmeal, oat bran, wheat bran, barley, dried beans and peas

• increase physical activity

HOW TO LIMIT FAT• eat lean meats, fish or poultry, and trim the fat

• roast, bake or broil instead of frying

• limit cold cuts, bacon, sausage and hot dogs

• use herbs and seasoning and limit sauces and gravy

• use nonfat or low fat dairy products

• go easy on fats and oils including vegetable oils, butter andmargarine

• limit mayonnaise, salad dressing, shortening and lard

• eat fewer cakes, cookies, donuts, pastries, chips and candy bars

Drink Plenty of FluidsIt is important that you drink plenty of fluids before youdonate and every day for good health.

DAILY FLUID RECOMMENDATIONS• 8-12 eight-ounce glasses of water

• 3-4 eight-ounce glasses of milk (nonfat milk, 1% low fat milkor calcium fortified soy milk)

• 1 six-ounce glass of 100% fruit or vegetable juice

PHYSICAL ACTIVITYSixty minutes or more of daily physical activity, along witheating healthy, is key to maintaining good health. Walk,dance, run or bike – whatever you enjoy.

DONOR TIPSDrink plenty of water 24-48 hours before you donate blood.

Stick to your normal eating habits on the day you plan todonate.

When drinking coffee, tea or carbonated soft drinks, drinkthem between meals so they don’t interfere with ironabsorption at mealtime.

Adult Minimum DailyIron RequirementsMen: age 15 to 18 11 mg per dayMen: age 19+ 8 mg per day

Women: age 19 to 50 18 mg per dayage 50+ 8 mg per day

Iron Content of Selected FoodsMEAT, POULTRY, FISH*Beef liver, braised (3 oz) 5.2 mg

Lean sirloin, broiled (3 oz) 1.6 mg

Skinless chicken, roasted, white (3 oz) 0.9 mg

Salmon, canned with bone (3 oz) 0.7 mg

Egg yolk, large (1) 0.5 mg

VEGETABLESArtichoke, boiled (med.) 1.6 mg

Spinach, boiled (1/2 cup) 3.2 mg

Sweet potato, canned, mashed (1 cup) 2.3 mg

Baked potato, w/skin 2.2 mg

Peas, frozen, boiled (1/2 cup) 1.2 mg

Mustard greens, boiled (1/2 cup) .52 mg

BEANSPork-n-beans (1 cup) 8.2 mg

Kidney beans (1 cup) 5.2 mg

Black beans (1 cup) 3.6 mg

FRUITSPeaches, dried (10 halves) 5 mg

Figs, dried (10) 4 mg

Raisins, seedless (1 cup) 2.7 mg

Avocado (1 oz) 0.2 mg

Apricots, dried (10 halves) .93 mg

Orange juice, fresh (8 oz) .50 mg

BREADS & BREAD PRODUCTSBreakfast cereal (1 cup) 1.5-18 mg

Rice, enriched (1 cup) 2 mg

Bagel, plain (1) 2.5 mg

Flour tortilla, 8 inch, 0.5 to 1.1 mg

White or Whole Wheat bread (1 slice) .8 mg* Iron from most animal sources is usually better absorbed

than from plant sources.Source: U.S. Department of Agriculture

Eat Foods High in IronIron is the part of hemoglobin that enables red blood cells tocarry oxygen and deliver it to body tissues.

VERY GOOD SOURCES OF IRON• beef: look for loin or round (i.e. top round)

• pork: look for loin (i.e. tender loin roast)

• cooked beans: pinto, garbanzo, kidney, lima, black and lentils

• cereals: with 50 percent or more added iron

GOOD SOURCES OF IRON• chicken, turkey, seafood and tofu

• corn or flour tortillas: enriched

• rice, pasta or bread: enriched

• leafy greens: spinach, chard, collards, parsley and cilantro

• prune juice, dried fruit: prunes, figs, pears, raisins and apricots

• peas or snowpeas

Combine Fruits & VegetablesHigh in Vitamin CA diet of fruits and vegetables high in Vitamin C, coupled withfoods high in iron, helps increase the amount of iron your bodyabsorbs.

FRUITS & VEGETABLES HIGH IN VITAMIN C• vegetables: tomatoes, broccoli, cauliflower, bell peppers,

chili peppers and cabbage

• fruits: oranges, cantaloupe, mangos, papayas, grapefruit,strawberries and kiwis

• juices: orange, grapefruit, tomato, lemon and lime

TO INCREASE IRON ABSORPTION• eat meats along with other iron-rich foods like beans or

spinach

• cook with a cast iron skillet

• choose foods that are labeled “iron enriched” or foods withadded iron

TIPS FOR EATING MORE FRUITS & VEGETABLES• eat more dark green veggies like broccoli and spinach

• eat more orange vegetables like carrots and sweet potatoes

• eat more dry beans and peas like pinto beans, kidney beansand lentils

• eat a variety of fruit

• choose fresh, frozen, canned or dried fruit

• go easy on fruit juices

Limit Foods High inCholesterol & FatHigh fat diets can make it difficult to donate healthy blood andplace you at higher risk for heart disease.

HOW TO REDUCE CHOLESTEROL • reduce fats, especially saturated fats that come from meat,

poultry, butter, lard, whole milk, whole milk products likesome cheeses and ice cream, and from coconut, palm andpalm kernel oils

• eat more fruits and vegetables and high-fiber foods likeoatmeal, oat bran, wheat bran, barley, dried beans and peas

• increase physical activity

HOW TO LIMIT FAT• eat lean meats, fish or poultry, and trim the fat

• roast, bake or broil instead of frying

• limit cold cuts, bacon, sausage and hot dogs

• use herbs and seasoning and limit sauces and gravy

• use nonfat or low fat dairy products

• go easy on fats and oils including vegetable oils, butter andmargarine

• limit mayonnaise, salad dressing, shortening and lard

• eat fewer cakes, cookies, donuts, pastries, chips and candy bars

Drink Plenty of FluidsIt is important that you drink plenty of fluids before youdonate and every day for good health.

DAILY FLUID RECOMMENDATIONS• 8-12 eight-ounce glasses of water

• 3-4 eight-ounce glasses of milk (nonfat milk, 1% low fat milkor calcium fortified soy milk)

• 1 six-ounce glass of 100% fruit or vegetable juice

PHYSICAL ACTIVITYSixty minutes or more of daily physical activity, along witheating healthy, is key to maintaining good health. Walk,dance, run or bike – whatever you enjoy.

DONOR TIPSDrink plenty of water 24-48 hours before you donate blood.

Stick to your normal eating habits on the day you plan todonate.

When drinking coffee, tea or carbonated soft drinks, drinkthem between meals so they don’t interfere with ironabsorption at mealtime.

Adult Minimum DailyIron RequirementsMen: age 15 to 18 11 mg per dayMen: age 19+ 8 mg per day

Women: age 19 to 50 18 mg per dayage 50+ 8 mg per day

Iron Content of Selected FoodsMEAT, POULTRY, FISH*Beef liver, braised (3 oz) 5.2 mg

Lean sirloin, broiled (3 oz) 1.6 mg

Skinless chicken, roasted, white (3 oz) 0.9 mg

Salmon, canned with bone (3 oz) 0.7 mg

Egg yolk, large (1) 0.5 mg

VEGETABLESArtichoke, boiled (med.) 1.6 mg

Spinach, boiled (1/2 cup) 3.2 mg

Sweet potato, canned, mashed (1 cup) 2.3 mg

Baked potato, w/skin 2.2 mg

Peas, frozen, boiled (1/2 cup) 1.2 mg

Mustard greens, boiled (1/2 cup) .52 mg

BEANSPork-n-beans (1 cup) 8.2 mg

Kidney beans (1 cup) 5.2 mg

Black beans (1 cup) 3.6 mg

FRUITSPeaches, dried (10 halves) 5 mg

Figs, dried (10) 4 mg

Raisins, seedless (1 cup) 2.7 mg

Avocado (1 oz) 0.2 mg

Apricots, dried (10 halves) .93 mg

Orange juice, fresh (8 oz) .50 mg

BREADS & BREAD PRODUCTSBreakfast cereal (1 cup) 1.5-18 mg

Rice, enriched (1 cup) 2 mg

Bagel, plain (1) 2.5 mg

Flour tortilla, 8 inch, 0.5 to 1.1 mg

White or Whole Wheat bread (1 slice) .8 mg* Iron from most animal sources is usually better absorbed

than from plant sources.Source: U.S. Department of Agriculture

Eat Right forHealthy Blood

WWW.LSTREAM.ORGWWW.LSTREAM.ORG7/14

LifeStream serves more than 80 medical facilities in SanBernardino, Riverside, Los Angeles and Orange counties. Inaddition to our Donor Centers, multiple blood drives are helddaily at local businesses, churches, government agencies, highschools, colleges and civic organizations.

Donor CentersSAN BERNARDINO384 West Orange Show RoadSan Bernardino, CA 92408909.885.6503

HIGH DESERT12520 Business Center Drive, Building GVictorville, CA 92395760.843.9700

ONTARIO1959 East Fourth StreetOntario, CA 91764909.987.3158

RIVERSIDE4006 Van Buren BoulevardRiverside, CA 92503951.687.2530

LA QUINTA79-215 Corporate Centre DriveLa Quinta, CA 92253760.777.8844

Healthy BloodA healthy and balanced diet, especially one that includes iron-rich foods, is important for healthy blood.

Healthy blood is rich in nutrients, like iron, and low incholesterol and fat. It is also rich in water and other fluids thathelp the blood flow easily through the body.

FOR HEALTHY BLOOD1. eat foods high in iron

2. combine fruits and vegetables high in Vitamin C with youriron-rich foods

3. limit foods high in cholesterol and fat

4. drink plenty of fluids

Katelynn GutierrezToday a lifesaver, tomorrow a lifesaving doctor.

Alex Miller & John MaloneLinked through love, linked for life.