How long after taking iron can you drink coffee?
In this article, we will provide the answer to the question: “How long after taking iron can you drink coffee?”. Also, we will discuss the relationship between iron absorption and coffee consumption and we will explain the best time to drink coffee so as not to interfere with iron absorption.
How long after taking iron can you drink coffee?
Ion absorption decreases when coffee is consumed within an hour after a meal. Therefore, it is necessary to wait to have that coffee, preferably between lunch and dinner, so as not to interfere with this process, especially when foods rich in iron are ingested before drinking.
Can I drink coffee after meals?
Drinking coffee right after meals compromises the process of iron absorption by the body and can be harmful to people suffering from anemia.
That delicious coffee after lunch gives you an extra breath to carry out activities until the end of the afternoon. But this unpretentious habit can affect the body’s absorption of nutrients, especially in people who are iron deficient or adopt a vegetarian diet.
Coffee, like black tea, for example, is rich in caffeine but also substances such as tannins and polyphenols that bind to iron during digestion, making it difficult to absorb. In particular, in a type of iron known as non-heme, found especially in dark leafy vegetables like kale, broccoli and spinach, for example.
For individuals with anemia, the tip is to wait at least an hour after eating before drinking coffee or tea. And consume these drinks in moderation, no more than three cups a day.
In addition, it is necessary to increase the consumption of heme iron, which can be obtained in red meat, liver, poultry, fish and eggs. Absorption can be enhanced when these iron-rich foods are eaten together with a source of vitamin C, such as oranges, at mealtimes.
Why should coffee after lunch be avoided?
Coffee reduces the absorption of iron from some specific foods, such as beans, red meat, vegetables, and dark green leaves. It is precisely in the main meals – lunch and dinner – that these foods are more present.
Caffeine and tannins – two chemical compounds present in the drink – act in the intestine, competing with the absorption of nutrients and vitamins important for the human body, such as iron and vitamin C.
The damage is greater for people who follow a vegetarian or vegan diet without nutritional support and those who lack the plant iron present in legumes, vegetables and leafy vegetables.
This does not mean that coffee should be excluded from the routine. The recommendation is that it can be consumed up to two hours before the main meals and with an interval of 40 minutes after eating.
The correct thing is to drink coffee at strategic times, when you will not eat foods rich in iron and vitamin C, such as at lunch and dinner. Another option to keep the caffeine after meals is to adopt green or black tea. Both are stimulant drinks that contain a lower concentration of caffeine and therefore can be consumed approximately 15 to 30 minutes after lunch or dinner.
What is the problem with iron deficiency?
Iron is an essential element for our body, mainly responsible for the manufacture of red blood cells and the transport of oxygen. Mineral deficiency in the body comprises a large part of cellular metabolism and can cause several health problems, ranging from fatigue to cardiovascular, immunological changes and anemia.
People with iron deficiency are often very tired and may experience dizziness and irritability. In addition, common symptoms are hair loss and brittleness of hair and nails. During pregnancy, the lack of the mineral can cause premature birth, low baby weight and postpartum depression
The mineral is present in both animal and plant foods. Good sources of the nutrient are meats (red and white), dark green leaves (cress, cabbage, green smell), legumes (beans, chickpeas, peas, lentils), chestnuts, molasses cane, rapadura and brown sugar.
What are the tips to increase iron absorption?
Combine iron-rich foods with citrus fruits (such as lemon, orange, strawberry and tangerine) in your meals. You can use these fruits to season or add a special flavor to your salad, or eat them as a dessert. Vitamin C facilitates the absorption of iron.
Caffeine impairs the absorption of iron — as well as calcium and vitamin C. So avoid drinking coffee, mate tea, green tea and caffeinated sodas during or shortly after eating.
Conclusion
In this article, we provided the answer to the question: “How long after taking iron can you drink coffee?”. Also, we discussed the relationship between iron absorption and coffee consumption and we explained the best time to drink coffee so as not to interfere with iron absorption.
