Tannin: Nutrition, Pros & Cons
Tannins are a class of water-soluble polyphenols widely found in plant foods such as tea, coffee, amla, grapes, and legumes. While they offer notable antioxidant, anti-inflammatory, and cardiovascular benefits, they also act as anti-nutrients because they can significantly inhibit the absorption of essential minerals, particularly non-heme iron.
Health conditions
Pros
- Possesses strong antioxidant properties that help combat oxidative stress and defend against cellular damage. [PubMed]
- Exhibits antimicrobial and anti-inflammatory activities that support overall cellular health. [PubMed]
Cons
- Acts as an anti-nutrient by binding to non-heme (plant-based) iron, reducing its bioavailability and intestinal absorption. [ICMR-NIN]
Key nutrients
- Polyphenols — Tannins are complex phenolic compounds that act as natural antioxidants, protecting plants and human cells from oxidative stress.