The polyphenols present in coffee hinder the body’s absorption of iron, a nutrient directly associated with our strength and energy.
Post-lunch sleep is a natural part of our metabolism and, therefore, can occur frequently. To escape yawns and the urge to nap, we often turn to a cup of coffee.
However, the drink can hinder the body’s absorption of iron. Therefore, what should give us more energy would actually be a decrease in our strength and energy potential.
This happens because coffee contains polyphenols, such as tannins, substances found in plants, which can bind to iron and inhibit its absorption in the intestine.
The absorption of iron by the body
Fabiano de Abreu Agrela, a neuroscience postdoctoral fellow and biologist, explains that polyphenols play an important role in protecting plants from damage caused by free radicals, as well as contributing to the colors, flavors and aromas of many plant-based foods.
“In the human diet, polyphenols are consumed through tea, coffee, wine and other foods. But what many don’t know is that, in addition to their antioxidant properties, they hinder the absorption of iron,” explains the expert.
He emphasizes that it is important to understand that there are two types of iron available in foods: heme and non-heme. In products of animal origin, 40% of the iron present is heme and 60% is non-heme. Plant-based foods contain only non-heme iron, says neuroscientist.
“Between 15 and 35 percent of heme iron is absorbed by the intestine, while only 2 to 20 percent of non-heme iron is actually used by the body,” explains Fabiano. And this is due to the bioavailability of food.
How to maintain your iron intake without giving up coffee
However, Fabiano reassures coffee enthusiasts and supporters of vegetarian or vegan diets by stating that in nature there are inhibitory foods, which reduce the absorption of nutrients, but there are also enhancers, which can help improve the absorption of vitamins and minerals. Additionally, some behaviors can help.
The first tip to minimize the interaction between coffee and iron absorption is to wait at least an hour after eating before drinking coffee. This is because most iron absorption occurs immediately after eating. Therefore, waiting this time allows for more efficient absorption of nutrients before the coffee compounds can exert their inhibitory effect.
If you are particularly concerned about iron absorption due to a health condition or a nutrient-poor diet, it may be wise to extend this time frame further or limit the amount of coffee you consume.
Improve iron reserves in the body
To improve the absorption of iron, especially non-heme iron of plant origin, Fabiano also shares some advice:
1. Consume sources of vitamin C:
Vitamin C significantly improves the absorption of non-heme iron. The professional recommends including foods rich in vitamin C in your meals, such as strawberries, kiwis, mandarins and peppers.
2. Avoid or limit foods that inhibit iron absorption:
In addition to coffee, other foods and substances that can inhibit the absorption of iron are black tea, green tea and wine, due to the presence of tannins. “Black tea, as shown by some scientific evidence, can reduce the absorption of iron by up to 50%”, warns the professional.
3. Avoid consuming dairy products containing iron
Consuming certain dairy products such as calcium-rich cheeses and yogurts can impair absorption of the nutrient. This is because they contain caseinophosphopeptides, which hinder the absorption of iron.
“Obviously you can consume proteins accompanied by macaroni and cheese or a béchamel sauce, sometimes. That’s fine, just avoid doing it frequently. The fundamental issue is balance”, underlines the scientist.
4. Cook in cast iron skillets:
YES! Cooking food in cast iron skillets, like the ones you used in your grandmother’s house, can increase the iron content of your food.
“Studies indicate that the mineral transferred from the pan to the food can provide about 20% of your daily nutrient needs. Additionally, acidic foods, such as tomato sauce, are those that absorb the most iron. The longer the food remains in the pan , the more iron it will absorb”, reveals Fabiano.
It is important to remember that if there are any concerns about iron intake or absorption, it is essential to consult a healthcare professional or nutritionist for personalized and appropriate advice.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
