For many of us, a steaming cup of tea or coffee is an essential part of the day. But the Indian Council of Medical Research (ICMR), the apex body for biomedical research in India, has issued new dietary guidelines that might surprise tea and coffee lovers. Let’s delve into these guidelines and understand how they can impact our daily cuppa.
Why Avoid Tea & Coffee Around Meals?
The ICMR recommends avoiding tea, coffee, and other caffeinated beverages around meal times. This means not consuming them for at least an hour before or after a meal. The primary concern behind this advice is the presence of tannins in tea and coffee. Tannins can bind to iron from food in the stomach, hindering its absorption. Iron is a crucial mineral for various bodily functions, including oxygen transport and red blood cell production. Deficient iron intake can lead to iron deficiency anemia, causing fatigue, weakness, and shortness of breath.
ICMR’s Recommendations on Caffeinated Beverages
The ICMR guidelines also recommend a daily caffeine intake limit of 300mg. This translates roughly to:
- 3 cups (750ml) of brewed coffee (each cup containing around 80-120mg caffeine)
- 4 cups (1000ml) of black tea (each cup containing around 30-65mg caffeine)
Who Should Be Particularly Mindful?
People with iron deficiency or at risk of it, such as pregnant women, menstruating individuals, and children, should be especially cautious about consuming tea and coffee around meals. Additionally, individuals with certain health conditions, like anemia or osteoporosis, may benefit from consulting a healthcare professional regarding their caffeine intake.
Tips for Enjoying Your Tea or Coffee While Maintaining Iron Absorption
Here are some tips to enjoy your favorite caffeinated beverage without compromising iron absorption:
- Space it Out: Maintain at least an hour gap between your tea/coffee and meals.
- Choose Your Milk Wisely: Opt for milk tea or coffee later in the day, as milk protein can somewhat lessen the impact of tannins on iron absorption.
- Focus on Iron-Rich Foods: Include iron-rich foods like lentils, leafy greens, and red meat in your diet to improve overall iron intake.
- Consider Vitamin C: Vitamin C can enhance iron absorption. Include citrus fruits, tomatoes, and bell peppers in your diet.
The Bottom Line:
The ICMR’s guidelines encourage mindful consumption of tea and coffee, particularly around meals. By following these recommendations and incorporating iron-rich foods into your diet, you can continue to enjoy your favorite beverages without compromising your health.