You Ask, I Answer: Tea & Iron Absorption

The macrobiotic way of eating includes hojicha and kukicha (2 different kinds of teas) as a main beverage usually around meals, [so in light of your posting about tea affecting iron absorption,] is this a problem?



Are there studies as to which types of tea have high amounts of phytates or iron inhibitors?



-- "gd"

Via the blog



The issue of phytates and tannins in tea reducing iron absorption is only problematic for people with borderline iron consumption and/or whose only sources of iron are of the non-heme variety.



After all, it is only that kind of iron --found in plants, eggs, and dairy -- which tea binds (heme iron, found in meat, actually helps absorb non-heme iron.)



If the two teas you mention are recommended as accompaniments to meals, it will certainly cause a higher reduction of iron absorption than if they are consumed between meals.



I recommend playing it safe and separating "tea time" and "meal time" by at least 45 minutes.



I want to make it clear that total tea consumption does not affect non-heme iron absorption; it is the TIMING of the consumption that matters.



Remember, too, that vitamin C aids in the absorption of non-heme iron.



So, squeezing a wedge of lemon into tea, or including potent sources of vitamin C in our meal (i.e.: tomatoes, red bell peppers, kale, and broccoli, to name a few) can help counteract some of tea's iron-blocking properties.



Although all teas contain phytates and tannins and affect non-heme iron absorption, black tea contains the highest levels of these inhibitors, while herbal varieties contain lower amounts.