Which Foods Decrease Blood Count and Inhibit Absorption?

January 1, 2026 •

4 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency worldwide. This can be exacerbated by certain foods that decrease blood count by inhibiting the absorption of vital nutrients like iron, folate, and vitamin B12.

Quick Summary

Certain foods contain compounds like phytates, oxalates, and tannins that hinder the body's ability to absorb essential nutrients for blood cell production, such as iron and B12, potentially contributing to a lower blood count.

Key Points

Antinutrients: Compounds like phytates, oxalates, and tannins found in many plants can inhibit the absorption of iron and other minerals essential for blood production.
Coffee and Tea: The tannins in these beverages can significantly reduce the absorption of non-heme iron from plant sources, especially when consumed with meals.
Dairy Products: High calcium intake from dairy can compete with iron for absorption, so it is best to consume dairy and iron-rich foods at separate times.
Whole Grains and Legumes: These foods contain phytic acid, which binds to minerals like iron, zinc, and calcium, reducing their bioavailability.
Eggs: A protein in egg yolks, phosvitin, can inhibit iron absorption, so timing is key when consuming eggs and iron supplements.
Strategic Timing: Consuming inhibitor-rich foods and beverages at a different time from iron-rich meals is a simple way to maximize nutrient absorption.
Enhance Absorption: Pairing non-heme iron sources (from plants) with vitamin C can help counteract the effects of inhibitors.

Understanding How Food Affects Your Blood Count

Your body's ability to maintain a healthy blood count relies on a steady supply of key nutrients, including iron, folate, and vitamin B12. A low blood count, a condition known as anemia, often stems from a deficiency in one or more of these elements. While consuming iron-rich foods is crucial, certain foods contain "anti-nutrients"—compounds that can significantly interfere with nutrient absorption, indirectly leading to a decrease in blood count over time.

The Main Dietary Inhibitors of Nutrient Absorption

Several naturally occurring compounds in food can block the absorption of vital minerals and vitamins necessary for blood production. Understanding these inhibitors is the first step toward optimizing your diet.

Phytates (Phytic Acid) Phytates are antioxidant compounds found in the seeds of most plants, including whole grains, legumes, nuts, and seeds. When consumed, phytic acid binds with minerals like iron, zinc, and calcium in the digestive tract, forming insoluble complexes that the body cannot absorb. This can significantly reduce the bioavailability of these minerals. Studies have shown that even a small amount of phytates can have a strong inhibitory effect on non-heme iron absorption.

Sources: Whole grains (wheat bran, rice), legumes (lentils, beans, soy), nuts (walnuts, almonds), and seeds (sesame seeds).
Mitigation: Soaking, sprouting, or fermenting phytate-rich foods can help to neutralize the phytic acid and improve mineral absorption.

Oxalates (Oxalic Acid) Oxalates are naturally occurring compounds in many plants that can bind to minerals, including iron and calcium, and prevent their absorption. The presence of oxalates explains why the iron in spinach is poorly absorbed by the body.

Sources: High-oxalate foods include spinach, rhubarb, beets, nuts, chocolate, and tea.
Mitigation: Cooking high-oxalate foods can reduce the oxalate content, but pairing them with calcium-rich foods can help the calcium bind with the oxalate, preventing the oxalate from interfering with iron absorption.

Tannins (Polyphenols) Tannins are polyphenolic compounds found in a variety of beverages and plant-based foods. They bind to iron in the gastrointestinal tract and inhibit its absorption. This effect is most pronounced with non-heme iron, the type found in plant-based sources.

Sources: Coffee, black and green tea, red wine, cocoa, and certain berries.
Mitigation: It is recommended to avoid drinking coffee or tea within one to two hours of consuming an iron-rich meal to maximize absorption.

Calcium Calcium is a crucial mineral, but it can also interfere with iron absorption, particularly non-heme iron. High doses of calcium supplements can significantly reduce iron absorption when consumed at the same time. The effect is less pronounced with dietary calcium but is still a consideration.

Sources: Dairy products like milk, cheese, and yogurt.
Mitigation: As with other inhibitors, consuming calcium-rich foods and iron-rich foods at separate times can help.

Eggs Egg yolks contain a protein called phosvitin, which can inhibit iron absorption. Some studies have shown that consuming a single boiled egg can reduce iron absorption from a meal by as much as 28%.

Comparison of Iron Absorption Inhibitors


Inhibitor	Primary Food Sources	Effect on Iron Absorption	Mitigation Strategy
Phytates	Whole Grains, Legumes, Nuts	Forms insoluble complexes with iron, reducing absorption, especially non-heme iron.	Soaking, sprouting, or fermenting foods; consuming vitamin C alongside.
Oxalates	Spinach, Rhubarb, Beets, Tea	Binds to iron and calcium, preventing absorption.	Cooking vegetables; pairing with calcium-rich foods; consuming vitamin C alongside.
Tannins	Coffee, Tea, Red Wine, Cocoa	Binds to iron in the digestive tract, inhibiting absorption, particularly non-heme iron.	Avoid drinking with meals; consume at least one hour before or after eating.
Calcium	Dairy Products	Competes with iron for absorption pathways.	Consume dairy and iron-rich foods at separate times.
Phosvitin	Egg Yolks	A protein in egg yolks that inhibits iron absorption.	Consider consuming eggs at a different time from iron supplements or rich meals.

The Connection to Vegetarian and Vegan Diets

Individuals following vegetarian or vegan diets need to pay special attention to dietary inhibitors because their primary source of iron is non-heme iron from plant-based foods, which is more susceptible to these absorption-blocking compounds. While these diets can provide all necessary nutrients, strategic food pairing is essential. For example, pairing iron-rich lentils (containing phytates) with a vitamin C source like bell peppers or tomatoes can significantly enhance non-heme iron absorption.

How to Manage Inhibitor Intake for Better Blood Health

Instead of completely eliminating foods with inhibitors, focus on strategic consumption. Consider the following practices:

Timing is Key: Avoid drinking coffee or tea immediately before, during, or after an iron-rich meal. Wait at least an hour. The same principle applies to high-calcium foods like dairy. Have your morning coffee and milk separate from your breakfast cereal, for instance.
Boost with Vitamin C: Including a source of vitamin C (like oranges, strawberries, or bell peppers) with your meals can help counteract the effect of inhibitors like phytates and tannins, increasing non-heme iron absorption.
Soaking and Sprouting: Properly preparing whole grains and legumes by soaking them overnight or sprouting can significantly reduce their phytic acid content.
Cook in Cast Iron: Using a cast iron pan to cook can add a small amount of absorbable iron to your food, especially acidic foods.
Understand Your Diet: Be aware of the inhibitors present in your regular meals. A balanced approach that includes a variety of nutrient-rich foods is always best.

Conclusion

While no single food can dramatically decrease your blood count in a healthy individual, the long-term, imbalanced consumption of foods containing absorption inhibitors can contribute to nutrient deficiencies that lead to a low blood count. By understanding the roles of phytates, oxalates, tannins, and calcium, you can make informed dietary choices to maximize nutrient absorption. It's not about avoiding these foods entirely but about strategic pairing and timing to support your body's blood-building capacity. Always consult a healthcare professional for a proper diagnosis if you are concerned about your blood count.

For further reading, explore the National Institutes of Health (NIH) fact sheets on specific nutrients like iron and B12 for detailed information on their absorption and dietary sources.

Frequently Asked Questions

Regular, heavy consumption of coffee can contribute to anemia, especially in individuals with existing iron deficiency. The tannins and polyphenols in coffee can significantly inhibit the absorption of non-heme iron from meals. To mitigate this risk, it is best to drink coffee between meals rather than with them.

No, the iron in spinach is not absorbed well. Despite its iron content, spinach also contains high levels of oxalates, which bind to the iron and prevent its absorption. Cooking can reduce the oxalate content, but pairing it with vitamin C is more effective for improving absorption.

Yes, as their diets rely on non-heme iron from plant sources, which is more vulnerable to absorption inhibitors. Vegetarians and vegans should focus on pairing iron-rich foods with vitamin C sources and properly preparing grains and legumes through soaking or sprouting.

It is generally recommended to wait at least one to two hours after eating an iron-rich meal before consuming tea. This timing helps to minimize the inhibitory effect of the tannins in the tea on iron absorption.

Yes, dairy products contain calcium, which can interfere with the absorption of both heme and non-heme iron. To prevent this, it's best to consume dairy and iron-rich foods at separate times.

To reduce phytic acid in beans, you should soak them overnight before cooking. Soaking helps to break down the phytic acid, improving the bioavailability of the minerals. Sprouting can also be effective.

Yes. Foods high in vitamin C, such as citrus fruits, bell peppers, and strawberries, significantly enhance the absorption of non-heme iron. Additionally, consuming heme iron from meat, poultry, or fish can increase the absorption of non-heme iron from plant-based foods.