The effectiveness of iron absorption by the body largely depends on the combination of foods. Coffee, tea, and cocoa can significantly slow down this process.
A cup of coffee consumed during or immediately after a meal can reduce iron absorption by 40-90%, reported dietitian and nutritionist Tatyana Dibina in an interview for "First Women's".
“Caffeine itself binds about 10% of the iron from food. Coffee, tea, and cocoa contain polyphenols and tannins that bind iron, making it less available for absorption.
The process of iron absorption requires certain conditions, such as high acidity of gastric juice, as well as the presence of vitamins B12 and C. Therefore, people with digestive problems, intestinal dysbiosis, or those following a vegetarian diet are at risk for iron deficiency,” added the nutritionist.
The specialist recommends paying attention to the combination of foods for optimal absorption of macro- and micronutrients. For example, iron supplements should not be taken with tea. Acidic beverages are the best option for this.
Iron from food comes in two forms: heme and non-heme. Heme iron is found in animal products (the leaders in its content are red meat and beef liver). It is absorbed by the body 30% better, and its absorption is not affected by other food components, noted the nutritionist.
Non-heme iron is found in plant products (legumes, seeds, nuts, fruits, berries, leafy vegetables). Its absorption depends on many chemical factors. For example, caffeine, tannins, phytates, polyphenols, oxalates, and calcium can reduce iron absorption in the gastrointestinal tract.
“To gain not only pleasure but also benefits from coffee, it should be consumed two hours after a meal. In this case, it will not interfere with the absorption of iron and other micronutrients,” recommended Tatyana Dibina.
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