Tannins Iron and Vitamin C

We all know vitamin C is good for us, but why? And have we ever thought about how it interacts with other things we eat.

Vitamin C is all the hype and rightly so. Vitamin C, also known as ascorbic acid is an anti-oxidant and it is important for helping to protect cells, skins and heal wounds through its anti-oxidant properties. But maybe a lesser known fact is that it that plays a crucial role in iron absorption.

Iron is an essential mineral required in making and maintaining red blood cells which carry oxygen around the body. Consuming iron and vitamin C together may be better than alone, increasing absorption of non-heme (plant) sources of iron. Iron is a vital nutrient that contributes to the correct functioning of the human body. It is found in red blood cells and transports oxygen throughout the body through the blood stream. Iron and vitamin c are both less effective when they interact with tannins.

“Per 100g, Red bell peppers contain approximately 128mg of Vitamin C, compared to 53mg of Vitamin C in an Orange. Despite oranges being considered the go-to for vitamin C, red bell peppers contain nearly double amount”

Tannins

Tannins are a type of plant compound that are found in various foods and beverages, such as tea, coffee, wine, certain fruits (e.g., grapes), and some legumes. Tannins can bind to dietary iron in the digestive tract, forming complexes that are poorly absorbed by the body. This can potentially interfere with iron absorption and utilisation.

Tannins are not harmful but it is important to be mindful what you are consuming and when as they may be interacting without you knowing. For example taking an iron supplement at breakfast whilst having a tea or coffee may impact the iron absorption due to the tannins.

Vitamin C

Vitamin C has become so popular over the years as its benefits have become more apparent. It now comes in many forms including serums and creams, but we all probably know oranges as the OG Vitamin C.

However, there are many foods which contain Vitamin C., including strawberries, guava, peppers, papaya, broccoli and kale. Per 100g, Red bell peppers contain approximately 128mg of Vitamin C, compared to 53mg of Vitamin C in an Orange.

Iron

Iron is vital in helping our body to perform key functions, it is found in red blood cells and transports oxygen throughout the body through the blood stream. A lack of Iron can lead to anaemia. This can make us feel short of breathe, tired and weak.

Foods rich in iron are spinach, pulses and legumes, nuts, dried fruits.

How do they interact?

Pair iron-rich plant-based foods with sources of vitamin C: Combining foods high in non-heme iron with vitamin C-rich foods can enhance iron absorption. For example, adding citrus juice or slices of bell peppers to a spinach salad or consuming lentils with a tomato-based sauce.

Separate tannin-rich foods from iron-rich meals: If consuming tannin-rich foods and iron-rich foods together, it may be beneficial to separate their consumption by a few hours to minimise potential interference with iron absorption.

It’s great if you increase your vitamin c & iron. But if you put them in separate savings accounts are you getting 0% interest on that investment, or are you being savvy and leveraging the benefits by combining them?