CAN GREEN TEA STOP IRON ABSORPTION ?
Iron is a mineral element of great importance for the proper functioning of the body. Its consumption helps maintain healthy organs and cells throughout the body. Among these, there are: red blood cells, red muscles, enzyme reactions, cognitive functions, and the immune system. Yes, iron plays a huge role in all of these parts of the human body. This means that a dysfunction in the absorption of iron can cause serious problems for the body.
Indeed, there are consumable products that can slow down absorption of it, or even that can slow it down. For example, red wine, grapes, coffee, and more mainly tea. The latter is one of the main topics of this article, because it is considered a consumable, much appreciated in everyday life. In the early morning, at noon, and even in the evening, most people living in active life consume this drink which, despite this, brings its share of benefits to the body. So, what about this property that prevents assimilation of the element iron?
Green tea: an inhibitor of iron absorption from plant sources ?
In general, green tea consumed daily only prevents the absorption of trivalent iron (Ferric chloride, not that of divalent iron (ferrous chloride). For information, trivalent iron is the one that is related to l hemoglobin of red blood cells. Trivalent iron being iron of plant origin, and bivalent iron is of animal origin. This means that this inhibition from green tea mainly concerns people who consume food of a plant nature Indeed, this brake on iron assimilation could cause problems in certain circumstances.
Effect of green tea on iron absorption
In fact, consuming green tea does not permanently inhibit iron absorption. Its effect only lasts temporarily, and this is especially true during the period of drinking and eating. To do this, it is preferable to consume green tea either 20 minutes before the meal, or 20 minutes after it. Green tea should never be consumed with a meal, as this could also cause problems with digestion, not to mention this inhibition of iron. Also choose foods rich in iron or fruits rich in iron.
Ideal temperature of green tea and method of infusion
In order to minimize the risk of harmful tannins in tea, it is important to measure the circumstances of their release in the tea water. Indeed, the method of extracting the tannins depends on the temperature and the duration of the infusion. In 2 minutes of infusion for 60 degrees of temperature, the tannins are released in small quantities. However, by increasing the temperature of infusion to 100 degrees, the extraction of tannins increases exponentially.
Green tea: a product rich in vitamin C
On the other hand, green tea is also a consumable which is particularly rich in vitamin C. The fact is that this element is particularly favorable to the absorption of iron. Except that it usually depends on the type of tea consumed, as each type of tea has a different concentration of tannins and vitamin C. In contrast, only two types of tea are recognized for their richness in iron, vitamin C, and other trace elements. These teas are known as Bancha and Matcha, and they are among the most iron-rich foods in the world.
Moreover, in order to compensate for the deficit in iron assimilation associated with the consumption of green tea, it is possible to ingest Bancha and Matcha leaves after infusion to take full advantage of this enormous amount of iron.
On the other hand, it is not recommended to consume green tea with other iron supplements, either tablets or liquids, as a precaution.
In short, green tea only temporarily inhibits the absorption of the element iron. Which means that it does not present any major risks in the functioning of the body. However, do not forget to consume green tea for about twenty minutes, either before or after the meal. It is necessary for normal iron absorption and as a precaution for digestion. In case of iron deficiency due to heavy consumption of green tea, eating Bancha and Matcha leaves is ideal to make up for the loss.
If you want to know more, do not hesitate to take a look at the following articles :
Understanding iron deficiency and high ferritin levels
Iron deficiency is the most common form of nutritional deficiency. Although it is common in men, it particularly affects the female population. How do you know you have iron deficiency and how do you treat it?
What are the consequences of not having enough iron?
Our daily activities deplete our body’s iron reserves; in order to avoid an imbalance that could lead to complications, we must provide it with nutrients
Iron deficiency: why are we deficient, how to prevent iron deficiency?
The main consequence of iron deficiency is anemia; fatigue and dizziness; pain, physical weakness