Coffee Depletes Key Nutrient

Yes sirree! Did you know that drinking just one cup of strong coffee or black tea within one hour of consuming a healthy meal will impair up to 60% of iron absorption? The stronger the coffee or tea, the greater the absorption of iron is undermined in your body.

Is that a problem?

It could be. Mild to moderate iron-deficiency may be asymptomatic or it can present symptoms such as fatigue, cold hands and feet, dizziness, restless leg syndrome, frequent infections, difficulty concentrating, cardiac problems, and more.

“Drinking coffee and other caffeinated beverages with a meal is associated with a 39 – 90% reduction in iron absorption.” [1]

However, caffeine in and of itself only demonstrates a mild negative affect on iron levels compared to the extreme affects caused by tannins.

Do I have to give up my coffee?

Well maybe, maybe not. A severe deficiency may require a complete break from coffee, at least while rebuilding your body’s iron stores. However, if you must imbibe you will want to limit your intake and make sure to leave a one to two-hour window between consuming coffee and then consuming foods or supplements that contain iron. You will also want to increase the amount of food iron that you eat overall.

The Framingham Heart Study [3] was a large study of 634 elderly people from 67-93 years of age and who were still living on their own. It “found that each weekly cup of coffee was associated with a 1% lower level of ferritin, a protein that indicates iron storage levels.” [1]

What is the best way to get my iron?

Well, to begin with, it is not recommended to consume the inorganic form of iron called ferrous (Fe) sulfate which happens to be the most common form that is found in both supplements and in fortified foods.

“Iron used to fortify breakfast cereals ‘is a finely powdered metallic iron and is generally poorly assimilated.” [2]

Inorganic iron is not only used to fortify cereals, it is used to fortify wheat, maize (corn), and rice. Dairy, condiments, and sauces are also fortified. Therefore, one must consider any derivatives of these products such as bread, pastries, pasta, ice cream, tortillas, etc. to contain metallic iron.

Which real foods contain the iron my body needs?

The best organic food forms of iron are found in green vegetables, legumes, and meat (especially red meat and organ meat.) Unlike ferrous sulfate, dietary iron from real food is non-constipating and bio-available, making it the very best choice for your body!

Recipe: Darlene’s Mocha Delight!

~ A Delicious, Health-Promoting Coffee Substitute ~

• 1 Cup Dandelion Root, Roasted (cut & sifted)
• 1 Cup Chicory Root, Roasted (cut & sifted)
• 1 Heaping TSP Cacao, powdered
• 1/4 TSP Powdered Cinnamon

In a pint jar, combine all the ingredients and mix thoroughly. Label and store with a secure lid.

Add 1/2 – 1 scant teaspoon (more or less as desired) to a tea infuser for each 8 to 16 ounces of water. (I like to use large coffee mugs for my tea!)
Pour boiling hot water over the tea and allow to steep for 3 to 5 minutes for a delicious “coffee-substitute” beverage or steep longer, 10 to 15 minutes, to draw out more nutrients and increase the health benefits.

Be sure to add some almond milk, coconut milk, or a maybe a little of both and you are good to go. There is a natural sweetness to this recipe that does not require additional sweeteners. It is great cold as the “chocolaty” taste seems to increase as it cools. Yum.

Dandelion is a treasure-trove of nutrients. Unlike coffee, dandelion is high in iron as well as manganese and phosphorus. Chicory, like dandelion, is full of nutrients and an especially good source of potassium. Like dandelion, chicory is known to aid digestion making this a wonderful beverage to consume with a meal. Chicory and dandelion are a great combination.

‘Coffee people’ and ‘non-coffee’ people are pleasantly surprised when they try this hot beverage. It is satisfying, delicious, and provides a nutrient boost the body really craves.

Share your favorite coffee-substitute creation in the comments below or change-up this one and make it better! To your health!

Sources:
[1] Do Coffee and Caffeine Inhibit Iron Absorption?
[2] The Truth About Vitamins & Minerals in supplements: Why real nutrients are best! by Robert Thiel, Ph.D.
[3] Dietary determinants of iron stores in a free-living elderly population: The Framingham Heart Study