Why you should avoid tea with breakfast and when to drink it instead

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For most South Indians, breakfast and tea go hand in hand. It’s almost unimaginable to start the day without a steaming cup of milk tea or chai paired with idlis, dosas, upma or puttu. For most South Indians, the day doesn’t truly begin until they've had their first cup of tea. This “wake-up tea” is more than just a caffeine boost; it’s a moment of calm before the day’s hustle begins. Typically made with a mix of milk, water, black tea leaves, and sugar, it’s both soothing and energizing.
The evening chai is just as sacred. As the sun sets, life in South India slows down briefly, and tea becomes the centerpiece of this transition. Whether it’s a quick cup with colleagues or a leisurely one with family, evening tea marks a pause—a time to reflect, chat, and reconnect.
Tea is one of the most beloved beverages worldwide, known for its comforting warmth and health benefits. But did you know that having tea with your meals might not be the healthiest choice? Here's why timing matters and how you can enjoy your tea the right way.
Tea, especially black and green tea, contains compounds called tannins. These tannins can bind to essential minerals like iron and reduce their absorption from the food you eat. This is particularly concerning if your diet primarily includes plant-based iron sources like leafy greens, lentils, or beans, which are already less easily absorbed than iron from animal sources. Since iron from plant-based foods is already less bioavailable than iron from meat, pairing it with tea can further hinder absorption. Over time, this can lead to iron deficiency, especially for vulnerable groups like pregnant women, lactating mothers, and children.
This effect can be especially detrimental during periods of high nutritional demand, such as pregnancy, lactation, or childhood, where iron is vital for growth, immunity, and energy production. The Indian Council of Medical Research (ICMR) recommends that pregnant women avoid tea with meals.

Ideal time to have tea
To enjoy tea without compromising your nutrient absorption:
- Wait 1-2 hours after meals: By this time, your body has absorbed most of the iron from your food.
- Mid-morning or mid-afternoon: These are perfect tea times, allowing you to savor your cup while giving your digestive system a break between meals.
While tea is a powerhouse of antioxidants and a soothing addition to your daily routine, its timing makes all the difference. Avoid drinking tea with meals, especially if you're focusing on iron-rich foods or supplements. Instead, savour it as a refreshing break a couple of hours after eating, and you'll reap its benefits without compromising your nutrition.
Now that you know how to time your tea, when’s your next perfect cup?