Coffee is a source of vivacity, good mood, a number of vitamins and minerals. But this tasty, healthy drink also has negative properties. For example, coffee washes out calcium, which is necessary for the normal functioning of the musculoskeletal system. Find out how and why this phenomenon occurs and how dangerous it is in our review.
Coffee and calcium metabolism
A separate field of science studies dietetics and the mechanisms of how foods affect the human body. According to studies, excessive consumption of coffee is fraught with calcium deficiency. Let’s try to describe the complex mechanism of chemical reactions in clear language.
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So, after a cup of coffee, the following processes start up in the body:
- The natural acid-alkaline balance shifts, the Ph level in the gastric environment rises. Because of the increased acid content, calcium begins to be released to compensate for the lack of micro-nutrients. Once in the acidic environment, Ca is no longer absorbed back but leaves the body naturally. So coffee washes calcium out of the bones, plus it interferes with its absorption.
- Caffeine provokes the release of adrenaline, which causes cells to need additional calcium. Meeting a deficiency of this substance in the blood, the body begins to draw it out of the bone tissues. In addition, coffee stimulates the release of another hormone, histamine. Increased histamine causes the excretion (with urine) of magnesium. And magnesium helps calcium to be better absorbed.
- A well-known, proven property of the invigorating drink is a strong diuretic effect. Frequent urination leads to the fact that calcium, along with other valuable elements, goes out, almost not having time to be absorbed.
Conclusion: caffeine causes unnatural hormonal activity and disruption of acid-base balance. As a result, coffee washes calcium out of the human body and prevents the macronutrient from being absorbed in the gastrointestinal tract.
Signs and danger of calcium deficiency
In addition to bone tissues, calcium is necessary for the normal functioning of many organs and systems. The substance is responsible for the condition of the teeth, blood pressure and heart rate, muscle function, the removal of bad cholesterol. And this is not a complete list of calcium “concerns”.
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On average, the daily dose of Ca for adults under the age of 50 should be 1200 mg, after 50 years – 1000 mg.
Deficiency of the substance can be expressed by the following symptoms:
- dulling or yellowing of enamel, brittle teeth;
- pain in the joints, bones;
- brittle bones;
- muscle cramps;
- nervous agitation, sleep disturbance;
- dry skin;
- deterioration of nail structure;
- hair loss;
If such symptoms occur, you should immediately consult a doctor. Usually the problem is solved by taking a complex of vitamins and minerals prescribed by a specialist.
Medics have established a direct link between excessive coffee consumption and osteoporosis. Women after 40 years of age are particularly susceptible to this disease. And people with Ca deficiency have almost three times the risk of getting colorectal or pancreatic cancer.
Can a “washed out” macronutrient be compensated for?
Despite frightening warnings, coffee and calcium can co-exist peacefully.
One cup of flavored drink “takes away” about 40 mg of an important macronutrient. That is three cups of coffee a day – minus 120 mg of Ca.
When a person’s indicators of calcium and other micro- and macronutrients are normal, such losses are not critical. However, not all coffee drinkers are limited to the allowable portion limit. If, in addition, a person eats a poor diet, consumes products with a predominance of acids and contributing to the excretion of salts, such a diet threatens the development of serious diseases.
- More on this topic: Can I drink coffee on an empty stomach in the morning
The human body is perfectly capable of regulating the concentration and proper distribution of vital elements. To maintain this balance, we simply need to eat foods that contain calcium, as well as substances that help to distribute it.
A list of foods that can help compensate for a lack of Ca:
- cottage cheese, cheeses;
- greens (celery, sage, parsley, dill, thyme);
- fruits (kiwi, figs);
- nuts (hazelnuts, almonds);
- dried fruits (apricots, dates, raisins);
- fish, seafood.
Some of these items supply calcium itself, some help the intestines to “draw it out”.
Do not compensate for the macronutrient washed out by adding milk to coffee
. The casein contained in milk is very unfavorable for adults. Large amounts of it can cause digestive problems and clogged blood vessels.
To smooth out the negative effect of your favorite drink, you can add a slice of lemon, a pinch of turmeric or a couple of slices of fresh ginger root.
An unhealthy diet is much more dangerous for the body than an extra serving of coffee. You need to eat right, diversify your menu with healthy foods rich in vitamins and minerals. Sunshine and fresh air should also be an obligatory item in your daily regimen. Then you can enjoy your favorite drink without worrying about your health.