Savor the moment while imbibing this popular beverage cautiously
Let's Talk Matcha:
You've probably noticed the matcha trend blowing up lately, with folks swapping their morning coffee for the green stuff. But hey, there's a catch - it can impact your body's iron levels if you're not careful.
Now, heard from dietitian extraordinaire, Sonya Angelone, that you should steer clear of matcha around meals that pack a punch of iron, or when you're popping iron supplements. She recommends maintaining a distance of at least sixty minutes.
Want some food-for-thought? Matcha comes with polyphenols, similar to other foods, which can interfere with your body's iron absorption. Ouch!
Also, speaking of eating, why not check out Dietitian Angelone's seven food hacks to boost your gut health?
She suggests that, if you've got low iron levels or are dealing with anemia, it might be wise to skip the matcha temporarily to increase absorption. Remember, prevention is better than cure!
Now, just what exactly are these polyphenols? They're molecules that can make a hard left in the digestive system and bind to iron, primarily reducing your body's absorption of non-heme iron (plant-based sources like spinach and legumes). In lab settings, tannins (a type of polyphenol found in matcha) can suppress iron absorption by up to 90%! That's some significant interference!
So what can you do? Start by avoiding matcha at mealtime. When it comes to pairing matcha with iron-rich meals, timing is everything. Priority should be given to heme iron sources (animal-based, like meat) if you must indulge in a matcha session during mealtime.
Want to counteract tannin interference? Opt for foods rich in vitamin C, like citrus, bell peppers, or strawberries. Keep an eye on your intake, especially if you've got iron deficiency or higher needs (like pregnant individuals or vegetarians).
Ready for some good news? Population studies suggest that overall dietary patterns and individual iron status play significant roles in real-world iron absorption. So, don't panic - just stay mindful and maintain a balanced diet!
Keep sipping wisely, folks! 🍵 💚💛
- "What about supplements? Shouldmatcha consumption be avoided when taking iron supplements?"
- "It's interesting to know that matchacan interfere with the absorption of nutrients in a healthy-diet, such as supplements or iron."
- "If you're on a healthy-diet and concerned about absorption, it's advisable to pair your matcha with foods rich in vitamin C to counteract the tannin interference."
- "In science, we learn that polyphenols found in matcha can bind to iron and reduce its absorption, making it crucial to maintain a healthy balance in our health-and-wellness routines."
- "[Dietitian Angelone] encourages those following healthy-diets to be mindful of their matcha intake, especially when it comes to meal planning, to ensure optimal absorption of necessary nutrients like iron."
