Black tea contains catechins: tannins and bioflavonoids. The latter have antioxidant properties which would promote, in particular, weight loss. However, tannins may inhibit the absorption of non-heme iron in our body for 20 to 45 minutes.
However, our body needs to absorb two types of iron: heme and non-heme iron.
Heme iron is found, in particular, in meat;
Non-heme iron is found in foods of plant origin (cereals, legumes, tofu, etc.) and in eggs.
Although the process of iron absorption depends on various factors, such as your general health and diet, it has been observed that the tannins present in black tea could affect the iron content present in our body.
In order to obtain a correct iron content in the blood, you need to know the foods that inhibit its absorption and the foods that promote it. Tea tannins, soy proteins, calcium, polyphenols present in legumes and whole grains (in wheat bran, oats, corn and other cereals) would be among the foods that prevent the iron absorption process over a limited period of time.
Black tea and ferritin: a balance to preserve
Ferritin is an essential protein that stores iron in the body, ensuring it is available when needed. While black tea is often appreciated for its energizing benefits and antioxidant properties, it is important to note that excessive consumption could have an indirect impact on ferritin levels. This is explained by its possible effect on the overall balance of iron intake, particularly as part of an unbalanced diet.
To maintain stable ferritin, it is recommended to consume black tea in moderation and to combine this drink with a varied diet rich in foods containing iron. So you can continue to enjoy the unique flavors of black tea while preserving your ferritin reserves.
How to combine black tea and iron?
You should know that the higher the water temperature and the longer the infusion time, the greater the quantity of tannins released in the tea. This would also depend on the type of tea you consume. It has been observed that green tea reduces iron absorption by approximately 30%, and black tea by 60%. However, lighter teas, such as white tea, contain relatively fewer tannins.
A word of advice: consuming black tea outside of meals will have less impact on iron absorption.
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If you are following an iron-rich diet, one or two cups of black tea a day should not greatly 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 attention to their tea consumption. Monitor your diet so that vitamins and minerals are not partially eliminated from the body due to the wrong combination of foods and drinks.