Matcha milk tea has surged in popularity, especially among Gen Z, celebrated for its vibrant green hue, earthy flavor, and health benefits.
However, nutrition experts caution that excessive consumption may interfere with iron absorption, particularly for those relying on plant-based diets.
Matcha is rich in tannins and catechins, compounds that can bind to non-heme iron—the type found in plant-based foods—reducing its absorption.
This effect is more pronounced when matcha is consumed alongside or immediately after iron-rich meals. While moderate intake is generally safe for most individuals, those with existing iron deficiencies or at higher risk should be mindful of their matcha consumption.
Tips for Enjoying Matcha Milk Tea Without Compromising Iron Intake:
Timing Matters: Consume matcha milk tea at least one to two hours before or after iron-rich meals to minimize interference with iron absorption.
Pair with Vitamin C: Including vitamin C-rich foods in your diet can enhance non-heme iron absorption.
Moderation is Key: Limiting matcha intake to one cup per day is advisable, especially for those concerned about iron levels.
By being mindful of these factors, you can continue to enjoy your favorite matcha milk tea while maintaining optimal iron levels.
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