Tea is known as the the most popular and widely consumed beverage around the world. Consuming tea is believed to have various beneficial health effects. Day by day, more and more research discovers more of these effects of tea as a drink. One minor downside of drinking tea is its effect on iron absorption by the intestine.Iron binding Substances
Tea is the extract from tender tea leaves and is considered an aromatic beverage. It is composed of many chemical compounds characterizing its flavour, colour and health benefits. Some of these compounds can bind Iron.
Tannin, Phytate and Oxalate
Tannins and Oxalates give tea its characteristic features. But, they can interfere with iron absorption as well. Because these compounds binds with iron in diet and precipitates them, amount of iron available for absorption is reduced.
Flavonoids
Flavonoids have a variety of miscellaneous effects on health mostly under research. For the time being, most types of flavonoid are considered advantageous for good health. However, they do bind iron and other metal ions resulting in the possibility to block iron absorption.
Caffeine
Tea contains about 3% caffeine. It is a very low value when compared to 40% in coffee. Caffeine is shown to have many biochemical effects in the body. It stimulates the nerves and reduces fatigue. However, it has an effect on the intestine to reduce absorption of many nutrients from the diet. Iron absorption is impaired.
Black Tea and Green Tea
In general, all types of tea hinder iron absorption. The effect may be slightly different among each vary. Green tea is less oxidized, so the phytate, flavonoid and possibly caffeine content is higher than black tea. On the other hand, Oxalates are higher in black tea.Calcium, Zinc Absorption
Apart form iron, Calcium absorption, Zinc absorption and absorption of many other minerals are affected. However, these effects are relatively of lesser importance.
Now What? Tea or Iron
Many sources suggest that tea drinking should not be given up based on this minor annoyance. Tea has many good effects and certainly enjoyable. Fair amounts of tea will not cause big trouble with Iron. Unless there's Anemia or you are a vegetarian, there's no need to panic. Here are some tips, if you are really concerned.
One suggestion is to take tea separately from diet. This way, compounds in tea will not interfere with dietary nutrition. Or, we can promote iron absorption by adding some Vitamin C (Ascorbic Acid) to the diet. Eating some fruits is a great idea! Drinking a cup of tea won't do any bad.
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