Do you drink coffee in the morning
to jump start your day?
Coffee is drunk all over the world everyday, by both young
and old. It acts as a stimulant to fight fatigue, enhance mood and performance.
For most people, indulging in a cup of coffee is a ritual they can't live
without.
It has been thought that drinking coffee may lead to
decreased calcium absorption and increased calcium excretion, thereby
increasing the risk of osteoporosis. However, recent evidence shows that coffee
doesn't have any negative effect on bone health. And of course, having strong healthy
bones relies on a diet rich in calcium.
Does coffee have an effect on
calcium?
Caffeine does produce a small increase in calcium excretion
and a very small decrease in calcium absorption. But the body compensates by
decreasing calcium excretion 2 to 3 hours later, so the net effect on calcium
is unchanged. Studies show that in moderation, drinking coffee has no effect on
bone health. In order to ensure stronger and healthier bones, one should
consume a diet adequate in calcium, providing 1000 mg/day for women 19-50
years.
Can we lose calcium if we drink
coffee?
Each cup of coffee contains on average 60-120 mg of
caffeine. Three hundred milligrams a day is the recommended intake of caffeine,
roughly equivalent to 3-4 cups of soluble coffee.
Studies show that a cup of coffee causes a calcium loss of
2-4 mg, a negligible figure when compared to the amount of calcium in the diet
(for example: 1 cup of milk has 300 mg, a 30 g slice of cheese has about
150-200 mg).
Can Coffee with milk help me get my
calcium needs?
Adding milk to your coffee can indeed help you meet your
calcium needs especially if you don’t like the taste of milk.
Milk is the best source of calcium; it has a very high
calcium content: one cup contains about 300 mgs. The calcium in milk is easily
absorbed. Additionally, milk contains vitamins A, D, B12, which are essential
for bone health.
In a recent survey, when people were asked to list their
dietary sources of calcium only 6% listed their morning latte as a calcium
source. What is good to know is that adding a glass of milk to your morning
coffee will help you get up to 300 mg of calcium that you did not think of in
the first place.
So next time you indulge in a cup of
coffee remember:
o Prepare your coffee with a full glass of milk which helps
you meet your needs in calcium.
o Go for low-fat or zero-fat milk with your coffee to get the
calcium but not the fat.
o Add sugar in moderation to enhance taste, but not too much
(think calories).
o Make sure your diet is adequate in calcium by eating 3 dairy
servings per day.
o Drink coffee in moderation, about 3 to 4 cups a day.
With this healthy combination you will get your
morning boost plus an extra source of calcium you enjoy. So go ahead have that
latte........ With a double shot of MILK.
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