Does green tea wash out iron? Is it so?

Recently, on the Internet, you can often find information that green tea washes out iron.

Iron is an essential trace element necessary for our health. The main function of iron is to transport oxygen to tissues and metabolism. If the body does not get enough oxygen, it can lead to iron deficiency anemia.

Lack of iron negatively affects health, appearance and overall well-being. It would be very offensive if, among the mass of useful properties of green tea, such an unpleasant property were suddenly discovered - to deprive the body of a vital trace element. Therefore, we decided to look into this issue in more detail and defend a good tea reputation.

Green tea leaches out iron. Is it so?

First, how can tea “wash away” anything more actively than ordinary water? Our body cannot produce iron on its own, it enters the body with food and drinks, and is naturally excreted from it.

So neither tea, nor coffee, nor any other drinks can "wash out" anything a priori. The body is a wise and complex mechanism, and it itself puts everything on the shelves and decides what to recycle and turn into benefit, and what to dispose of.

Another thing is the assimilation of vitamins and microelements that enter the body with food. Everything is a little more complicated here. Indeed, a combination of certain substances can improve, or, conversely, weaken the body's ability to assimilate them.

What substances activate iron absorption?

• Hemoglobin (meat, liver)
• Acids (vegetables, kefir)
• Vitamin C (fruit, tea)

What substances interfere with the absorption of iron?

• Dietary fiber (grain products)
• Calcium, phosphate (cheese, dairy products)
• Phosphoprotein (eggs)
• Polyphenols (tea)

So what happens? Is green tea an inhibitor of iron absorption due to its polyphenol content, and is it an activator because it is rich in vitamin C? Now we are completely confused :-)

Well, nothing, let's move on. Among other trace elements, green tea contains iron. However, not much - only 0.003 mg per 200 ml cup. This figure may vary depending on the variety, brewing method and other factors.

The daily need for iron for an adult man is 18-15 mg, for a woman - 25-27 mg per day.

This means that with three cups of tea, a person receives about 0.01 ml of iron. A trifle, but nice :-)

By the way, one of the sources even says that scientists recommend using tea in the fight against anemia, as it contains copper and iron. But we will not call for the treatment of anemia with tea - we still do not pretend to be a doctor.

Such a different iron

Through our independent investigation, we found that not all iron is absorbed equally well - with or without tea. The iron we get from food is available to the body in two valence states - heme (Fe2) and non-heme (Fe3).

The first, heme iron, is better absorbed by the body. It is found in meat, offal, liver.

Non-heme iron is found in legumes, dried fruits, etc. and is absorbed by the body by only 5-10%.

It turned out that tea can only affect non-heme iron, which is poorly absorbed even without tea. Tea has no effect on the main source of iron, heme.

Iron health

Another argument in defense of tea. Asians have been drinking this drink from time immemorial in large enough quantities, and everyone knows about their longevity and good health. The Chinese consider tea to be a cure for all ailments. In addition, tea is excellent for treating some of the symptomatic manifestations of iron deficiency anemia, such as fatigue and apathy.

Who needs iron more?

A deficiency of this trace element is more often experienced by women due to monthly blood loss and worse absorption. An increased need for iron can also be caused by stress and excessive physical or mental stress. By the way, anti-stress GABA tea can be the prevention of iron deficiency.

Excess iron in the body

It would seem that iron is good, the more the better. But an excess of this trace element is even more dangerous than a deficiency. Excess iron oxidizes and increases the amount of free radicals, thereby accelerating the aging process. The liver and pancreas are most affected, and the risk of cancer and arthritis increases.

Doctors recommend drinking green and white tea with increased hemoglobin, it has excellent antioxidant properties. Iron-lowering drugs also slow the rate of aging.

What tea helps to absorb iron?

Yes, there is one. For example, the content of vitamin C in Karkade tea is not less than in black currant or lemon. Vitamin C breaks down cholesterol and improves the absorption of iron.

Fruit tea is also rich in vitamins and acids needed to improve iron absorption. Especially berry and citrus fruits. Of course, we are talking about natural fruits, not about chemical substitutes.

Mint tea also increases the bioavailability of the glandsand. In addition, mint soothes and stimulates metabolic processes between neurons.

Summary

There is no evidence that drinking tea can lead to anemia. The slight effect of tea on the absorption of non-heme iron has no effect on normal iron levels in a healthy person.

People who use iron supplements should not drink tea later than half an hour before taking the medicine and do not drink tea pills - this is the only restriction.

Iron you health and pleasant tea-drinking with i-tea.club!