Is Matcha Draining Your Iron?
From lattes to baked goods to smoothies to yogurt, Matcha has become a fan favorite ingredient in an array of foods.
Coupled with a smooth and sweet flavor, this powdered green tea packs a unique combination of caffeine, natural amino acids and antioxidants. These nutrients can provide anti-inflammatory effects, improve concentration, lower blood pressure and improve insulin sensitivity. While Matcha boasts health boosting nutrients, it also contains substances that can affect other nutrients in the body, mainly iron.
Tannins Tannins are a polyphenol that can bind in iron in the digestive tract, decreasing the body’s ability to absorb it which can lead to possible deficiency. Research shows that the tannins mostly affect plant based (non-heme) iron rather than iron (heme) that is found in animal products. Although tannins are found in coffee, red wine, and other teas, matcha is much more concentrated, meaning it contains more tannins which increases the risks of malabsorption. Those populations who are already at risk for iron deficiency, such as those who are pregnant, currently breastfeeding, menstruating women, vegetarians and vegans should be mindful of their matcha intake.
So how can you enjoy your favorite cup of tea without worry?
Typically, one cup of tea a day is fine, however drinking multiple servings with meals that contain high iron content foods may interfere with absorption. As a note, one cup of matcha (237 mL) is equivalent to about three cups of green tea.
Other Tips:
Drink it between meals, about 1 to 2 hours before or after eating.
Don’t take your iron supplement while drinking matcha.
Add vitamin C-rich foods (mangoes, strawberries and broccoli) to meals to boost iron absorption.
Increase intake of iron rich foods such as red meat, fish, lentils, legumes and nuts.
So, what is the bottom line?
Although there is no magic pill to help jumpstart your metabolism, you can support it by incorporating simple strategies in your daily routine:
- Eat consistent and balanced meals throughout the day that provide a variety of whole grains, lean protein, healthy fats, and colorful fruits and vegetables.
- Aim for 6-7 hours of sleep a night.
- Get to and stay moving! Stay active throughout your lifetime.
Reference –
Harvard Health
Food Insight
– Dana Gardner, Registered Dietitian, MS, LD/N
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