There’s a lot to love about tea– it’s yummy, hydrating, and simple to find. Tea is also packed with antioxidants, which can pump the brakes on oxidative stress and secure your cells from harmful particles. However, you might have heard that tea should not be taken in with certain foods, as it can potentially lower iron absorption. But how does it work, exactly? To find out more, we tapped signed up dietitians for specialist insight on the matter.
The Link Between Tea and Iron Absorption
Black tea is a particularly rich source, followed by green tea. It’s commonly believed that tannins reduce the absorption of iron, a mineral needed for healthy blood.

Tannins can bind to iron, making it harder for the body to soak up, says Johanna Salazar, M.S., RDN. But as with a lot of elements of nutrition, there are cautions to think about. For starters, the majority of the research studies that have actually been carried out look at iron absorption in animals, not human beings. This deserves keeping in mind due to the fact that animal research studies don’t always accurately forecast the exact same result in people, discusses registered dietitian Maddie Pasquariello, MS, RDN. On the other hand, other studies have actually looked only at the short-term result (i.e., analyzing the absorption of iron just after a single meal) or include dosages of tannins much higher than the average individual would consume, states Pasquariello.

Plus, there are couple of massive research studies that recommend a moderate consumption of one to 3 cups of tea daily substantially harms iron status, says Pasquariello. That being said, if you’re a typically healthy individual and take pleasure in consuming a cup or two of tea daily, it’s unlikely the habit will cause iron shortage, she explains.

It’s a somewhat various story if you currently have iron deficiency, which affects almost 1 in 3 adults1 in the U.S. In this case, it’s possible that overdrinking tea (i.e., numerous liters each day) can lead to iron issues, states Pasquariello. If you’re worried about iron absorption or have a pre-existing iron deficiency, avoid overdrinking tea. You can switch black tea, which is particularly high in tannins, for green or white tea.

Non-Heme vs. Heme Iron
As far as iron absorption goes, it’s likewise worth considering the type of iron. Heme iron is much better absorbed by the body, while non-heme iron isn’t taken in as well, keeps in mind Salazar.

Tannins primarily affect the absorption of non-heme iron. This means they’re less of a problem for heme iron, or iron from animal sources.

Foods to Avoid Eating with Tea
Leafy Green Vegetables
Leafy green vegetables like spinach, kale, and Swiss chard are high sources of non-heme iron. As pointed out, non-heme iron isn’t quickly absorbed by the body, so it’s worth thinking about your tea usage if you’re concerned about iron levels or avoid meat, poultry, or fish. You might sip on tea separately from your meal or pick green tea over black tea, says Pasquariello.

Beans
As a source of non-heme iron, beans are another food you might think about taking in independently from tea. But here’s the kicker: Beans, like tea, contain tannins themselves. Instead of stressing about how stated tannins are affecting your iron absorption, try enjoying beans with a source of vitamin C, which can promote the absorption of non-heme iron. Delicious examples consist of bell peppers, tomatoes, and lemon juice.

Tofu
Again, the iron in tofu is non-heme, so it’s less readily absorbed than heme iron in steak. If you have impaired iron levels and normally drink a lot of tea, it would not hurt to avoid the drink when eating tofu.
Nuts
Nuts are another source of non-heme iron. Once again, if you desire to improve iron absorption from nuts, try pairing them with vitamin C-rich foods, like strawberries or oranges, for a yummy treat.