A delicious black tea provides energy throughout the day and is rich in antioxidants that can benefit your health. However, certain components of black tea may affect the absorption of iron, an essential trace element for the body. Let’s take a closer look at the relationship between black tea and iron.
Black tea and its impact on iron levels in the body
Black tea contains catechins: tannins and bioflavonoids. The latter possess antioxidant properties that may, in particular, support weight loss. However, tannins may inhibit the absorption of non-haem iron in our body for 20 to 45 minutes.
Yet our body needs to absorb two types of iron: haem iron and non-haem iron.
- Haem iron is found, in particular, in meat;
- Non-haem iron is found in plant-based foods (cereals, pulses, tofu, etc.) and in eggs.
Although the iron absorption process depends on various factors, such as your overall health and your diet, it has been observed that the tannins present in black tea could affect the iron levels in our body.
To maintain healthy iron levels in your blood, it is important to know which foods inhibit its absorption and which ones promote it. Tea tannins, soya proteins, calcium, and polyphenols found in pulses and whole grains (in wheat bran, oats, maize, and other cereals) are believed to be among the foods that temporarily hinder the iron absorption process.
How to combine black tea and iron?
It is worth noting that the higher the water temperature and the longer the steeping time, the greater the amount of tannins released into the tea. This also depends on the type of tea you drink. It has been observed that green tea may reduce iron absorption by around 30%, and black tea by 60%. However, lighter teas, such as white tea, contain relatively fewer tannins.
A tip: drinking black tea between meals will have less of an impact on iron absorption.
Despite this, black tea boasts numerous health benefits. Starting with its stimulating, non-agitating properties. It will provide you with gentle energy for the whole day. Black tea leaves are also believed to have a beneficial effect on digestion and the regulation of blood sugar and cholesterol. Rich in antioxidants, it may also help fight the development of certain diseases and premature cell ageing.
Kusmi Tea, an organic black tea made in France
Discover the flavours and delicious organic black tea blends from Kusmi Tea, crafted in our workshops in Normandy. As part of our commitment to sustainable agriculture and a healthy lifestyle, all our products are certified organic.
If you follow a diet rich in iron, one or two cups of black tea a day should not significantly affect the iron levels in your body. On the other hand, pregnant women, who need more iron, and vegans, who are sometimes deficient, should pay close attention to their tea consumption. Keep an eye on your diet to ensure that vitamins and minerals are not partly eliminated by the body due to a poor combination of foods and beverages.