A typical 8-oz. cup of coffee contains about 100 mg of caffeine and only has about 2 calories before you start adding cream and sugar. According to the Harvard School of Public Health, drinking coffee on a regular basis, even if you drink as much as 6 cups a day, does not increase your mortality rate, nor does it have any negative effects on your overall health. If you experience side effects like tremors or insomnia, however, you may need to reduce your coffee consumption or look to other vitamin and mineral deficiencies in your diet.
Lifestyle
Drinking coffee actually carries a number of health benefits, including a reduced risk of developing Type 2 diabetes, cirrhosis of the liver and Parkinson's disease. Regular java consumption may lead to a reduced risk of cardiovascular disease as well. It's often the lifestyle that accompanies coffee drinking that may cause you to have vitamin and mineral deficiencies. According to the Harvard School of Public Health, people who drink coffee tend to smoke cigarettes and exercise less than noncoffee drinkers. They also are less likely to eat a healthy balanced diet and take vitamin supplements.
Cholesterol
When you drink coffee, you ingest a substance called cafestol, which is a chemical that stimulates the growth of low-density lipoprotein, or LDL, the bad cholesterol. When brewed through a paper filter, most of the cafestol is left behind, trapped by the filter. French press, Turkish-style and boiled coffee do not rely on filters; when you drink these, you get the full complement of cafestol in your system. Flaxseeds are high in omega-3 fatty acids, vitamins, minerals and phytochemicals that can help counter the effects of cafestol if you prefer the stronger blends of coffee. According to MayoClinic.com, ground flaxseed may help reduce cholesterol.
Calcium
One of the negative effects of drinking coffee is that the caffeine in the drink leaches calcium from your body. According to the Office of Dietary Supplements, caffeine reduces the amount of calcium absorbed in your bones. One cup of brewed coffee can cause you to lose as much as 2 g to 3 g of calcium intake. Calcium-fortified milk, creamer or soymilk in your coffee can help offset the loss of calcium. If you take supplements, check with your doctor to make sure they don't interfere with any other treatments you may be undergoing.
Iron
Coffee may inhibit the absorption of iron, according to the Vegetarian Resource Group. Since iron is a necessary mineral for red blood cell development, avoid drinking coffee when you take a vitamin that contains iron or when you ingest iron in your diet. Iron primarily comes from meat sources. Vegetarians get their iron from soybeans, spinach, lentils and tofu. You should not drink coffee for at least three hours prior to consuming a meal high in iron to make sure you get the full benefits from the food.
References
- The Medical Wellness Association; Good News for Coffee Drinkers; 2005
- Harvard School of Public Health; Ask the Expert: Coffee and Health; Dr. Rob van Dam
- MayoClinic.com; Cholesterol-lowering Supplements; July 2010
- Office of Dietary Supplements: Calcium
- Vegetarian Resource Group; Iron in the Vegan Diet; Reed Mangels, Ph.D., R.D.
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