non-heme iron
6 interactions related to non-heme iron
iron + vitamin a
Vitamin A and beta-carotene improve absorption of non-heme iron from plant foods by forming soluble complexes with iron that protect it from binding to phytates and polyphenols in the gut. In a controlled human study, vitamin A roughly doubled iron absorption from rice and increased absorption from wheat and corn.
black tea + iron
Polyphenols (tannins) in black tea bind non-heme iron in the gut lumen to form insoluble iron-tannate complexes, blocking absorption. Inhibition of non-heme iron uptake from a meal can reach 79-94% when black tea is consumed with food.
green tea + iron
Green tea catechins, especially epigallocatechin-3-gallate (EGCG), chelate non-heme iron in the gut and form insoluble complexes that reduce intestinal absorption. The effect is dose-related and most pronounced when tea is consumed with iron-containing meals or supplements.
peppermint tea + iron
Peppermint tea is rich in polyphenols (particularly rosmarinic acid) and tannins that bind non-heme iron in the gut, forming insoluble complexes that cannot be absorbed. Controlled studies show peppermint tea can reduce non-heme iron absorption from a meal by up to 84%.
oolong tea + iron
Oolong tea sits between green and black tea in polyphenol oxidation and contains substantial tannins and catechins that bind non-heme iron in the gut to form insoluble iron-polyphenol complexes. Drinking oolong tea with meals reduces absorption of dietary and supplemental non-heme iron.
coffee + iron
Coffee contains chlorogenic acid and other polyphenols with galloyl groups that chelate non-heme iron in the gut lumen, forming insoluble complexes. A cup of coffee taken with a meal can reduce non-heme iron absorption by roughly 39% to 60%.