FridayOL

Are Your Favourite Drinks Secretly Stealing Your Iron?

South Africans are known for their love of a good cup of coffee or a vibrant matcha latte. But health experts are now issuing a warning: excessive consumption of these popular beverages could be impacting your iron levels, potentially leading to iron-deficiency anaemia. This is particularly concerning for those who rely heavily on plant-based sources of iron.

The Science Behind the Sip

The issue lies in the tannins and polyphenols present in both tea (including matcha) and coffee. These compounds are naturally occurring chemicals that, while offering various health benefits in moderation, can significantly interfere with the body's ability to absorb iron. Think of them as tiny roadblocks preventing your body from efficiently utilizing the iron you're getting from your diet.

Why Plant-Based Eaters Should Be Extra Careful

While everyone should be mindful of their intake, this warning rings especially true for vegetarians and vegans. Plant-based iron (non-haem iron) is less readily absorbed by the body compared to iron from animal sources (haem iron). The presence of tannins and polyphenols further compounds this challenge, making it harder to maintain adequate iron stores.

How Much is 'Too Much'?

There's no definitive 'safe' amount, as individual factors like age, gender, and overall health play a role. However, regularly consuming large quantities of tea or coffee, especially around mealtimes, is what experts advise against. Consider spacing out your drinks from meals by at least an hour to minimize interference with iron absorption.

What Can You Do?

• Time Your Drinks: Avoid drinking tea or coffee with meals, particularly those rich in iron.
• Boost Iron Absorption: Pair iron-rich foods with Vitamin C, which enhances iron absorption. Think spinach with lemon juice, or lentils with a squeeze of lime.
• Consider Iron Supplements: If you suspect you have an iron deficiency, consult your doctor. They may recommend an iron supplement or further testing.
• Choose Herbal Teas: Some herbal teas, such as rooibos (a South African favourite!), are lower in tannins and polyphenols and therefore less likely to impact iron absorption.

Don't Ditch Your Drinks Entirely!

The key takeaway isn't to abandon your beloved beverages altogether. It’s about mindful consumption and understanding how they can affect your overall health. By making a few simple adjustments to your habits, you can continue to enjoy your tea and coffee while ensuring you're getting the iron your body needs to thrive. Talk to your healthcare provider if you have any concerns about your iron levels or dietary needs.