Iron
Iron is an essential element required by the body for proper growth and health. It plays a critical role in the formation of hemoglobin, a protein found in red blood cells that is responsible for transporting oxygen from the lungs to various parts of the body.
Causes of Iron Absorption Issues
Consumption of Herbal Teas Containing Tannins
Herbal teas often contain tannins, which are compounds known to inhibit iron absorption. They can bind to non-heme iron found in plant-based foods such as beans, peas, leafy greens, and nuts. These tannins impart a characteristic dark brown color and distinct flavor to the tea. The content of tannins in black tea varies depending on the variety, growing conditions, and processing methods, making black tea one of the primary sources of tannins. Other types of tea, including green tea, white tea, and Chinese black tea, contain different forms of these compounds. A study published in the British Journal of Nutrition explored the impact of various polyphenol-containing beverages on iron absorption, revealing that several types of tea and cocoa significantly reduce iron absorption. The inhibition rates for iron absorption were found to be as follows:
- Black tea: 79-94%.
- Mint tea: 84%.
- Cocoa: 71%.
- Hibiscus tea: 59%.
- Lemon flower tea: 52%.
- Chamomile tea: 47%.
Calcium Intake
Calcium consumed from natural sources or as calcium salts can interfere with the absorption of both heme and non-heme iron. However, it is not classified as an iron inhibitor like phenolic compounds or phytates. The mechanism through which calcium affects iron absorption remains unclear, although analyses suggest that low doses of calcium do not hinder iron absorption. Approximately 60% of interference occurs with calcium intake ranging from 300 to 600 milligrams. To prevent iron deficiency due to calcium consumption, individuals are advised to enhance their iron intake or avoid simultaneous consumption of calcium-rich and iron-rich foods.
Foods Containing Phytic Acid
Phytic acid, found in many plant-based foods, can reduce iron absorption by as much as 80%. A 2004 study published in the International Journal for Vitamin and Nutrition Research highlighted that phytic acid is a significant factor leading to iron deficiency in infants. It can be eliminated from fortified foods or soy milk for children. Given that phytic acid can also reduce iron absorption at low concentrations, it is recommended to enzymatically break it down. Studies have shown that its removal from fortified products like grains and legumes can increase iron absorption by up to 12 times. However, the addition of milk may decrease iron absorption and the breakdown of phytic acid. Thus, its removal should only be done from grains and legumes treated with water. Adding ascorbic acid to grains that contain milk can ensure adequate iron absorption, as it has the potential to mitigate phytic acid’s negative impact on iron uptake.
Consumption of Beverages with Chlorogenic Acid
Chlorogenic acid, primarily found in coffee and certain herbs and cocoa, can bind with iron during digestion, making absorption more challenging. The effect of chlorogenic acid on iron absorption is dose-dependent, as an increase in polyphenol content in foods or beverages correlates with decreased iron absorption. A study featured in the British Journal of Nutrition indicated that consuming beverages with 20 to 50 milligrams of polyphenols could decrease iron absorption from meals containing bread by 50% to 70%. When the intake of polyphenols was between 100 to 400 milligrams, iron absorption could be reduced by 60% to 90%.
Use of Certain Medications or Supplements
Iron deficiency is one of the most prevalent nutritional disorders globally. Symptoms of deficiency may include extreme fatigue and weakness, potentially leading to iron deficiency anemia, which can cause anxiety, depression, chest pain, infections, and heart problems if left untreated. Certain medications can inhibit iron absorption, while iron itself may hinder the absorption of some medications. Examples of drugs that may reduce iron absorption include:
- Oral magnesium salts.
- Tetracyclines.
- Trientine.
- Zinc.
The Importance of Iron for the Body
As previously mentioned, iron is involved in the production of hemoglobin, facilitating oxygen transport throughout the body. It is also crucial for synthesizing myoglobin, a protein that supplies oxygen to the muscles. Furthermore, the body requires iron to produce certain hormones. It is important to note that a diet lacking adequate amounts of iron can lead to deficiencies. Enhancing iron levels can be achieved by consuming iron-rich foods.
For more information about the benefits of iron supplements, you can refer to the article on the importance of iron for the body.