If not coffee, then what?

One cup of espresso contains up to 65 mg of caffeine, and the daily intake of this substance should not exceed 0.5 g. Theoretically, this means that you can safely drink up to five cups of the aromatic drink. The fact is, however, that caffeine has a diuretic effect, and with increased urine output, electrolytes (sodium, potassium, magnesium) are also lost. However, coffee also contains magnesium, so the balance is not negative.

It also contains compounds that may impair the absorption of other minerals in the body, e.g. iron ¹ . Moreover, caffeine is a compound that may be too stimulating for some people due to genetic mutations and problems with metabolizing this substance ² . There are also specific groups of people who are advised to limit or exclude coffee consumption (e.g. pregnant and breastfeeding women, as you can read about in this article ).

Regardless of the reason why you are looking for an alternative to coffee, take a closer look at our suggestions:

"Coffee" made from chicory.

It is a drink that owes its popular name to its taste - it resembles brewed Arabica. Ready-made soluble chicory powder can be purchased in almost every supermarket. It does not contain caffeine, but it contains many minerals and vitamins, so it is a safe option, even for people struggling with hypertension. However, it has a positive effect on the nervous, urinary and digestive systems, and also positively affects the body's cleansing processes, helping to ensure the healthy appearance of hair, nails and skin.

Chicory is rich in inulin, a polysaccharide with a very positive effect on the body. It reduces blood sugar and cholesterol levels, promotes the presence of beneficial bacteria ( Bifidobacteria and Lactobacilli ³ ) and causes increased bile secretion. Chicory coffee, although delicious and aromatic (and with many health-promoting properties), is not for everyone. Pregnant and breastfeeding women should approach it with caution because there is a lack of research on the potential impact of this substance on the fetus and child (as is the case with most herbs and natural extracts). High consumption of chicory coffee may also cause flatulence.

Acorn coffee.

Otherwise known as "partisan coffee", it has been known in Poland since the 19th century. This type of coffee was also drunk during World War II, when regular coffee was unavailable. It is prepared on the basis of ground roasted acorns, which are cooked over fire with the addition of water. Acorn coffee is a source of magnesium, iron, potassium, phosphorus and calcium. It does not irritate the stomach, so it can be consumed by people with digestive system diseases, and even by pregnant and breastfeeding women. It does not contain caffeine, sodium or gluten. It is available for sale in organic stores.

“Coffee” made from hemp.

A naturally decaffeinated drink with a nutty flavor. Contains iron, zinc, magnesium, calcium, phosphorus, vitamins and trace elements. It is prepared from hemp seeds. This drink does not contain psychoactive substances and is safe to consume. Does not contain caffeine. Ready-made powder for preparing such coffee can be purchased in organic stores.

"Golden Milk".

A fantastic option that will work especially well on autumn and winter mornings is "golden milk". It is a delicious and very healthy drink that has been used in traditional Chinese medicine and Ayurveda for hundreds of years. It owes its unusual properties to the combination of turmeric and pepper, which is dissolved in milk - cow's or plant, e.g. coconut milk. Golden milk strengthens immunity and eliminates many ailments - it is used as a remedy for colds, inflammations and infections, as well as stomach upsets ⁴ . How to make it? Heat any type of milk, add turmeric, pepper, ginger, coconut oil or clarified butter. You can also add honey and cinnamon to make the drink sweeter and more filling.

The anti-inflammatory properties of turmeric in combination with black pepper are widely known and described - since inflammation plays a role in chronic diseases, cancer, metabolic syndrome and heart diseases, an appropriate diet - rich in turmeric - can reduce the risk of these diseases. Due to its anti-inflammatory effect, turmeric is recommended for the prevention and treatment of pain associated with osteoarthritis and rheumatoid arthritis. Turmeric should be used in combination with black pepper, which contains piperine, a compound that increases the absorption of curcumin up to 20 times.

Yerba mate.

An alternative to coffee that is gaining more and more supporters is yerba mate. One cup contains 78 mg of caffeine, so it is highly stimulating, but at the same time it is rich in antioxidants ⁵ and also contains minerals and vitamins (calcium, vitamins C and E, thiamine, phosphorus and iron). Yerba can be purchased in good tea stores or health food stores. However, it is worth taking into account its intense, bitter taste, which not everyone will like.

Matcha. 

It is a type of green tea made from powdered leaves. Thanks to this, the drink provides over 100 times more antioxidants than regular green tea ⁶ . Matcha is often prepared with milk - cow or plant. A cup of matcha can contain up to 100 mg of caffeine. However, this drink also contains the amino acid L-theanine, which helps prolong the energizing effect and at the same time alleviate the effects of caffeine. L-theanine also has mood-improving properties.

Water with lemon.

A good idea for an energetic start to the day is water with lemon, which contains a large dose of vitamin C (in the autumn and winter period it can be warm water). This will give you an energizing boost and help reduce the feeling of fatigue ⁷ . Vitamin C also plays an important role in building immunity and protects the skin against the harmful effects of the sun. The recipe is very simple - just water and juice from half a lemon.

Bibliography:

1. Hurrell RF, Reddy M, Cook JD. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. Br J Nutr. 1999 Apr;81(4):289-95. PMID: 10999016
2. Cornelis MC, Kacprowski T, Menni C, Gustafsson S, Pivin E, Adamski J, Artati A, Eap CB, Ehret G, Friedrich N, Ganna A, Guessous I, Homuth G, Lind L, Magnusson PK, Mangino M, Pedersen NL , Pietzner M, Suhre K, Völzke H; Swiss Kidney Project on Genes in Hypertension (SKIPOGH) team, Bochud M, Spector TD, Grabe HJ, Ingelsson E. Genome-wide association study of caffeine metabolites provides new insights into caffeine metabolism and dietary caffeine-consumption behavior. Hum Mol Genet. 2016 Dec 15;25(24):5472-5482. doi: 10.1093/hmg/ddw334. PMID: 27702941.
3. Shoaib M, Shehzad A, Omar M, Rakha A, Raza H, Sharif HR, Shakeel A, Ansari A, Niazi S. Inulin: Properties, health benefits and food applications. Carbohydr Polym. 2016 Aug 20;147:444-454. doi: 10.1016/j.carbpol.2016.04.020. Epub 2016 Apr 8. PMID: 27178951.
4. Nagpal M, Sood S. Role of curcumin in systemic and oral health: An overview. J Nat Sci Biol Med. 2013 Jan;4(1):3-7. doi: 10.4103/0976-9668.107253. PMID: 23633828; PMCID: PMC3633300.
5. Heck CI, de Mejia EG. Yerba Mate Tea (Ilex paraguariensis): a comprehensive review on chemistry, health implications, and technological considerations. J Food Sci. 2007 Nov;72(9):R138-51. doi: 10.1111/j.1750-3841.2007.00535.x. PMID: 18034743.
6. Weiss DJ, Anderton CR. Determination of catechins in matcha green tea by micellar electrokinetic chromatography. J Chromatogr A. 2003 Sep 5;1011(1-2):173-80. doi: 10.1016/s0021-9673(03)01133-6. PMID: 14518774.
7. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.