What can decrease the absorption of iron in the body?

Coffee and tea contain compounds known as tannins that can significantly inhibit the absorption of non-heme iron, which is the type of iron found in plant-based foods. When consumed alongside meals, these beverages can bind to the iron in the gut, making it less available for absorption into the bloodstream. This interaction is particularly relevant for individuals who rely on non-heme iron sources, such as those following vegetarian or vegan diets.

While citrus fruits are known to enhance iron absorption due to their high vitamin C content, chicken and fish provide heme iron, which is generally more easily absorbed by the body. Certain vegetables can also contain oxalates or phytates, which may reduce iron absorption, but their effect is generally less pronounced than that of coffee and tea. Thus, the consumption of coffee and tea poses a more direct challenge to effective iron absorption when compared to the other options.