Magnesium is a key macromineral involved in numerous biochemical reactions in the body. In 2000, the National Coffee Association reported that 54 percent of adults in the United States drink coffee daily and 25 percent drink it occasionally. As both the acid and caffeine present in coffee are known culprits in contributing to magnesium deficiency, drinking decaffeinated and de-acidified coffee may help reduce the impact of coffee consumption on the body's mineral balance.
Magnesium In The Body
Magnesium only constitutes 0.05 percent of body weight, but it is an extremely important macromineral. It is involved in hundreds of enzymatic reactions, including those responsible for cardiovascular function and energy production. It activates enzymes involved in carbohydrate and protein metabolism and is required for DNA production and function. Magnesium also regulates the passage of nutrients across cell membranes. About 65 percent of the body's magnesium is found in bones and teeth. The rest is found in the brain, blood, other fluids and the heart. Magnesium is a natural tranquilizer, helping to relax both the skeletal muscles and smooth muscles of the gastrointestinal tract and blood vessels.
Effects Of Coffee Consumption
The diuretic and mild laxative effects of the caffeine in coffee result in the loss of minerals, including magnesium, via the urine and feces. Additionally, the acid present in coffee wears away at the villi of the small intestine, reducing its ability to absorb nutrients, which is why most coffee drinkers have mineral deficiencies, according to Paul Pitchford. Pitchford contends that the acid in coffee is just as much an issue as the caffeine content in terms of its effect on the body's essential mineral balance.
Symptoms Of Magnesium Deficiency
Insomnia, muscle twitching or tremors, fatigue, irritability and anorexia can all be early signs of magnesium deficiency. Psychologically, a person might experience confusion, poor memory, apathy, anxiety and a decreased learning capacity. In cases of moderate deficiency, rapid heartbeat ensues while more severe cases can result in sustained contraction of muscles, numbness, tingling, delirium and hallucinations. Kidney stones and other tissue calcification are more likely with magnesium deficiency, as well as high blood pressure and arterial spasms that can lead to heart attack, in worst-case scenarios.
De-acidified and Decaffeinated Coffee
The steam-processed version of decaffeinated coffee is the healthiest choice of decaffeinated coffee. Petroleum-based solvents are typically used in the more common de-caffeination method and can leave a residue. De-acidified coffee, made using a cold-water method, is also available at many supermarkets. However, acid-free coffee can be made at home by leaving 1 lb. of freshly ground organic coffee and 8 cups of cold water to soak in a cool, dark corner for 16 hours. Once the liquid is filtered into a glass jar, 1 to 2 tbsp. of the resulting coffee extract can be added to 8 oz. of hot water for 1 cup of de-acidified coffee.
References
- "Healing with Whole Foods: Asian Traditions and Modern Nutrition"; Paul Pitchford; 2002
- "Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine"; Elson Haas, M.D.; 2006
- Coffeeresearch.org: Coffee Consumption Statistics in the United States
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