Caffeinated foods and beverages have become a staple of most modern diets. Coffee is one of the most popular beverages for 80% of American adults. Caffeine is a natural stimulant. However, some claim that it interferes with the absorption of certain nutrients such as iron. As a result, some people are advised to avoid coffee and caffeine . Here everything about how coffee and caffeine on iron absorption is explained.
Coffee and caffeine can block the absorption of iron
Numerous studies have shown that coffee and other caffeinated beverages can reduce iron absorption. One study found that drinking a cup of coffee with a hamburger reduced iron absorption by 39%. Drinking tea with the same meal reduces iron absorption by 64%. Another study found that drinking a cup of instant coffee with bread reduced iron absorption by 60-90%. The stronger the coffee or tea, the less iron is absorbed. However, caffeine is not the only substance that inhibits iron absorption. In fact, one study found that caffeine inhibited only about 6% of the absorption of iron from food. Given that this amount is relatively small, other factors should reduce iron absorptionTo be. In addition, regular coffee consumption may affect iron storage. A large study found that among the elderly, each cup of coffee per week reduces ferritin by 1%, a protein that indicates iron storage levels. However, it is important to remember that the effects of coffee and caffeine on absorption Iron depends on when they are consumed. For example, drinking coffee one hour before a meal has no effect on iron absorption.
The effect of other substances on iron absorption
Caffeine is not the only substance that inhibits the absorption of iron. Polyphenols in coffee and tea seem to inhibit iron absorption. These polyphenols contain chlorogenic acid, which is found mainly in coffee, cocoa and some herbs. Also, the tannins in black tea and coffee inhibit iron absorption be. These compounds bind to iron during digestion, making it harder to absorb. Their effect on iron absorption is dose-dependent, meaning that as the amount of polyphenols in food or drink increases, iron absorption decreases. . In one study, drinking a beverage containing 20-50 mg of polyphenols reduced the absorption of iron from a bread meal by 50-70%. Meanwhile, drinks containing 100-400 mg of polyphenols reduce iron absorption by 60-90%. Another study found that 5 mg of tannin absorbed 20% of iron, and 25 mg of tannin reduced it by 67% and 100 mg by 88%.
The effect of food type on iron absorption
Iron absorption is complex and is influenced by many dietary factors. Evidence suggests that the type of food you eat has a greater effect on iron absorption than coffee or caffeinated beverages. Certain types of foods increase iron absorption, while others inhibit it. The type of iron consumed is also important. Iron is present in food in two forms – iron and so on. Iron, which is found mainly in plant foods, is relatively unstable and is affected by many dietary factors.contract. Only 2 to 20% of non-heme iron is absorbed. In contrast, iron, found only in animal tissues (meat, poultry, and seafood), has a very high absorption rate of 15 to 35 percent. This is because this healthy iron is absorbed and is not affected by other dietary factors. Therefore, coffee and caffeinated beverages are more likely to block the absorption of iron than other plant foods, but the effect on iron is also very small from animal foods. In addition, vitamin C and copper in meals can increase the absorption of iron and reduce the negative effects of coffee and caffeinated beverages on iron absorption. As a result, the choice of food and the type of iron consumed determine the effect of coffee and caffeinated beverages on iron absorption .
Should you cut down on coffee and caffeine?
Numerous studies show that coffee and caffeine are not associated with iron deficiency in healthy people without the risk of iron deficiency. Many people get enough iron from the food they eat. Get enough vitamin C and iron from meat on a regular basis, Chicken and seafood can help prevent iron inhibition from drinking coffee and tea. However, this is not the case when polyphenols are consumed in very high levels. For people who are at risk for iron deficiency, high consumption of coffee and tea may not be the best idea. At-risk groups include women of childbearing age, infants and children, people with poor or limited diets such as vegetarians, and People with certain diseases such as inflammatory bowel disease. However, they do not need to cut out coffee and caffeine completely. Instead, people at risk are advised to follow these helpful tips:
- Wait at least an hour after a meal, then drink coffee or tea.
- Increase iron intake through meat, poultry or seafood
- Increased vitamin C during food intake
- Eat iron-rich foods
- Eat calcium- rich , high-fiber foods, such as whole grains, in addition to iron-rich foods.
This limits the effects that coffee and caffeinated beverages have on iron absorption.
Caffeinated beverages such as coffee and tea have been shown to block the absorption of iron. However, this inhibition is probably due to the polyphenols in them and not to caffeine. Caffeinated foods and beverages are not associated with iron deficiency in healthy people because iron absorption is affected by many other dietary factors. However, people who are at risk for deficiency should avoid coffee and tea at meal time and wait an hour after a meal and then drink coffee or tea.