Coffee isn't a great source of vitamins and minerals, but as a plant-based drink, it contains some, and a few that we should be getting more of. Let's start with magnesium. A cup of coffee contains about 7 mg, which is a drop in the daily-requirement bucket (420 mg for men, 320 mg for women).
While coffee does not directly affect magnesium levels already present in your body, it does, however, affect your body's absorption of magnesium. Some signs of a magnesium deficiency include agitation, anxiety, rapid breathing, muscle tremors or spasms, and irregular heart rhythm.
Common substances — such as sugar and caffeine — deplete the body's magnesium levels.
Coffee strips your body of key vitamins.
Maybe your thinking, “vitamins, schmitamins.” But here's the deal, too much coffee depletes your supply of B vitamins, which is your natural source of energy. Caffeine also causes the body to dump other key nutrients like calcium, magnesium, potassium and iron.
Carbonated beverages: Carbonated beverages, including seltzer water and soda, can lead to magnesium deficiency because the carbonic acid in these drinks binds magnesium, making it unavailable for absorption.
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day.
Caffeine may reduce the absorption of manganese, zinc and copper. It also increases the excretion of the minerals magnesium, potassium, sodium and phosphate. There is also evidence that caffeine interferes with the action of vitamin A.
There are several studies that show the reasons why. Number one is that it causes an increased urinary output of Magnesium. So, when you're drinking coffee, your body pees out more magnesium. Another reason is that it reduces your intestinal absorption of magnesium.
Although coffee does not directly deplete magnesium from your body, the decreased absorption of magnesium can cause your body to gradually lose magnesium, potentially resulting in a magnesium deficiency. The more coffee you drink, the less magnesium your intestines can absorb.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
Dark chocolates are confirmed as an excellent source of magnesium (252.2 mg/100 g) and iron (10.9 mg/100 g): in chocolate containing 90% cocoa, their content corresponds to, respectively, 67.0% and 80.3 of Nutrient Reference Values (NRV) in the European Union.
Tips for improving magnesium absorption
reducing or avoiding calcium-rich foods two hours before or after eating magnesium-rich foods. avoiding high-dose zinc supplements. treating vitamin D deficiency. eating raw vegetables instead of cooking them.
Black coffee contains a number of micronutrients, notably potassium, magnesium and niacin. The sodium level is very low.
Nutritionist Carolyn Dean points out that hypothermia isn't the only negative side affect of drinking too much water: “Clear urine may mean you're drinking too much water, and therefore, you're losing essential minerals like magnesium — lighter shades of yellow (rather than totally clear) tend to show that you're ...
The tannins and caffeine can interfere with the absorption of many vitamins and minerals, especially iron. Caffeine also increases urination, which can decrease the concentration of water-soluble vitamins (B-complex and C). So, wait an hour after your morning brew to take supplements.
8. Avocado. Avocados have 58 mg of magnesium per fruit which is 16% of your needs for the day, and they also contain healthy fats (which are good for heart and brain health). Avocados are high in B vitamins and Vitamin K, and have more potassium than bananas.
If your magnesium is low because you aren't getting enough magnesium in your diet, try to eat more of the following foods that have lots of magnesium: Nuts and nut butters — especially almonds, peanuts, and cashews. Spinach. Grains, like rice and whole-wheat breads and cereals.