However relating to tannins, it’s not all excellent news. Tannins additionally act as anti-nutrients, which means that they block and intervene with the absorption of sure vitamins. On this case, an enormous one is iron.
That’s why, should you’re iron poor, your physician could have suggested that you just both don’t drink tea or solely drink it in between meals, relatively than with an iron-rich meal. You can too scale back any potential adverse results by including milk to your tea. The tannins bind with the milk protein, as an alternative of the proteins in your intestine, which prevents them from interfering with iron absorption. Consuming vitamin C-rich meals, like bell peppers, potatoes, cantaloupe, and/or oranges proper earlier than or after you drink your tea can even neutralize the tannins.
Based on a July 2014 report within the International Journal of Nutrition and Food Sciences, tannins can even block the digestion and absorption of proteins by both inhibiting the enzymes that it is advisable to break them down or by making the protein biologically unavailable.
And since tannins intervene with the right functioning of enzymes, it will probably mess along with your digestion as a complete. On that word, Nour Zibdeh, M.S., RDN, a practical and integrative dietitian and nutritionist, additionally factors out that when you’ve got a sensitivity to tannins, they’ll constipate you. Overconsumption of tannins can even trigger abdomen upset and nausea.
Nonetheless, researchers from a January 2017 research that was printed in Current Developments in Nutrition wished to make it clear that the majority research that show a adverse impact of tannins, particularly relating to iron absorption, use quantities that you just wouldn’t soak up with common tea consumption.
For instance, one 5-ounce cup of tea sometimes accommodates round 25 to 80 mg of tannins. Which means, even should you drank three cups of tea per day, you’ll solely be taking in 75 to 240 mg of tannins. Most research exceeded this quantity, some utilizing as much as 1,000 mg doses of tannins.