Matcha’s vibrant green hue and health benefits have made it a South African favourite. However, social media videos linking matcha and iron deficiency have sparked concern.
What Is Matcha?
Matcha, a finely ground green tea powder from Camellia sinensis, bursts with polyphenols and caffeine. Consequently, it offers anti-inflammatory benefits, supporting brain function, mood, and cholesterol levels.
How Matcha Affects Iron
Matcha contains polyphenols and catechins, which bind to non-heme iron from plant-based foods. As a result, this reduces iron absorption. Therefore, matcha consumption and iron deficiency are linked, potentially lowering iron levels crucial for oxygen transport and energy.
Who’s at Risk?
Vegetarians, vegans, pregnant women, and menstruating individuals face higher risks of matcha-related iron deficiency. Specifically, those relying on plant-based iron are most affected. For instance, symptoms like tiredness, dizziness, and pale skin signal low iron. In contrast, meat-eaters absorb iron from heme sources, which matcha impacts less.
Enjoying Matcha Safely
Moderation is essential. For example, drinking matcha between meals, ideally an hour apart, minimizes its impact on iron absorption. Additionally, pairing plant-based iron sources like beans with vitamin C-rich foods, such as broccoli or citrus, enhances absorption. Thus, this helps balance matcha and iron deficiency risks. Ceremonial-grade, organic matcha is recommended.
When to Seek Help
If you experience weakness or dizziness, these may indicate low iron levels. A blood test can confirm this. Therefore, consult your GP or dietitian for guidance on managing matcha and iron deficiency concerns effectively.
In conclusion, matcha offers health perks but requires caution for those with low iron. Enjoy it wisely, and maintain your iron levels for vibrant health.
