The Truth About Iron in Chamomile
While the chamomile plant (Matricaria recutita) contains trace amounts of iron, which are important for the plant's growth, a brewed cup of tea provides a nutritionally insignificant amount. The concentration of minerals is higher in the dried herb (one study found 168.4 mg of iron per kilogram), but brewing does not effectively extract these minerals into the water.
The Brewing Process and Mineral Content
Several factors can influence the amount of iron extracted into chamomile tea, though the overall quantity remains low. These include brewing time, temperature, and the origin and cultivation of the chamomile plant. Even with longer steeping times, the increase in mineral concentration is minimal.
Why Chamomile Tea Isn't an Iron Source
Aside from the low extraction rate, chamomile tea is not a good source of iron due to its low bioavailability and the presence of tannins. Much of the iron in the plant is not easily absorbed by the human body. Chamomile also contains tannins, natural compounds that bind to non-heme iron (the type found in plants) and inhibit its absorption.
Comparing Iron Sources
To understand the limited iron content in chamomile tea, it's helpful to compare it to other foods. As shown in the table below, common iron-rich foods provide significantly more iron per serving than chamomile tea.
| Food Item | Iron Content per Serving | Contribution to Daily Value | Notes |
|---|---|---|---|
| Brewed Chamomile Tea (8 fl oz) | 0.19 mg | ~1%* | Inhibited by tannins; not a significant source |
| Cooked Spinach (1/2 cup) | 3.2 mg | ~18%* | Good plant-based source; best absorbed with Vitamin C |
| White Beans (1/2 cup) | 3.3 mg | ~18%* | Excellent plant-based source of non-heme iron |
| Beef (3 oz serving) | 2.1 mg | ~12%* | Excellent source of highly bioavailable heme iron |
*Daily Value (DV) percentages are based on a 2,000 calorie diet and can vary by age and gender.
Chamomile's Other Nutritional Value
While not an iron source, chamomile offers other beneficial compounds. It is rich in antioxidants, flavonoids like apigenin, luteolin, and quercetin, and volatile oils such as bisabolol and chamazulene. These contribute to its known calming, anti-inflammatory, and aromatic properties. The plant also contains trace amounts of other minerals like calcium, magnesium, and potassium, though they are poorly extracted into tea. For more information on chamomile's composition and effects, refer to research reviews.
Conclusion: Focus on Chamomile's Calming Benefits
In conclusion, while chamomile contains trace iron, the amount in brewed tea is negligible and its absorption is further hindered by tannins. Chamomile is valued for its antioxidants and calming properties rather than its mineral content. For iron needs, focus on dietary sources and consult a healthcare professional if you suspect a deficiency.
Potential Uses for Chamomile
Beyond nutrition, chamomile is traditionally used for relaxation, sleep, digestive issues, and its anti-inflammatory effects. Its calming influence on the nervous and digestive systems is well-regarded.
Final Recommendations
Enjoy chamomile tea for its soothing qualities and flavor. For increasing iron intake, rely on recognized iron-rich foods and seek professional medical or dietary advice.
