Coffee has gained a lot of popularity, and day by day, many people prefer coffee over tea. It is one of the most consumed beverages thanks to its taste, high levels of antioxidants, and beneficial nutrients.
Some days coffee helps you to kickstart your morning; the other days, it enables you to turn from zombie to human. It also helps you to fight all the stress and keeps you moving.
For centuries, coffee has been praised and also mocked. Even though there are health benefits of coffee, there are some disadvantages too.
This article is like a guide that will help you to understand the concept of coffee, the health benefits of coffee, and the pros and cons of coffee.
More about coffee
Coffee is a brewed drink made from roasted coffee beans or the seeds of berries from particular Coffea species. There are other ways to prepare and present, such as caffè latte, espresso, or iced coffee.
Other products such as sugar, milk, and cream are added to lessen the actual bitter taste of the coffee. Coffee gets its real power from a natural stimulant called caffeine.
It makes you feel energetic, acts on the brain to improve your mood, memory, and mental function.
It also contains another thousand botanical compounds. It is a good source of nutrients, potassium, manganese, niacin, vitamin B, pantothenic acid, and riboflavin.
The two most used common coffee bean types are C. arabica and C. robusta, over 70 countries grow these beans. There are even different types of coffee, such as black coffee, cappuccino, macchiato, decaf, latte, and espresso.
Health benefits of coffee
1.Can reduce type 2 diabetes
Certain studies have shown that regular consumption of coffee lowers the risk of developing type 2 diabetes.
2. Decreases the risk of neurological and liver diseases
People who drink coffee have up to a 60% lower chance of developing Parkinson’s disease. Adding to that coffee can also decrease the risk of developing Alzheimer’s disease.
It can protect people who have liver cirrhosis and other fatty liver diseases.
3. Improves physical performance
The caffeine present in coffee stimulates your nervous system, increases adrenaline levels and releases fatty acids from your fat tissues. All of this leads to increased physical performance.
4. Improves energy levels
Caffeine causes a stimulant effect and improves mood, energy levels, and aspects of brain function.
5. Can burn fats
Caffeine is a fat-burning supplement that can boost your metabolic rate by 3-11 % and increase fat burning.
It can help people, especially women who are depressed. It also lowers the risk of developing depression.
7. Fights some cancers
It can protect you from certain cancers, such as liver cancer (the third leading cause of cancer death) and colorectal cancer(the fourth leading cause of cancer death).
8. Longer life span
Coffee drinkers have less risk of developing other diseases, which decreases their chances of premature death. They live happier and longer lives.
9. Lowers the risk of stroke
Caffeine might increase your blood pressure, but that becomes normal after some time. People who drink coffee have a lower risk of stroke and other heart diseases.
10. Improves focus and protects your brain
Coffee helps you to focus, which is why teenagers consume it during their exam days to stay up all night. It also protects your brain by lowering the risk of dementia.
Pros and cons of coffee intake
|Keeps your brain cells healthy and boosts the performance of your neurotransmitters.||Causes the body to lose calcium which means bones become less dense and more fragile, thus increasing the risk of developing osteoporosis.|
|Lowers the risk of developing type 2 diabetes and other conditions.||Too much caffeine can cause blood sugar levels to fluctuate, which leads to sugar cravings and you end up gaining weight.|
|Improves cognitive skills and activates various parts of the brain.||Can ruin your sleeping pattern, quality, quantity and cause anxiety.|
|Decreased risk of stroke and cancers.||Increases blood pressure which gets normal, but repetitive elevations in blood pressure can increase your stress.|
|Can decrease depression and improve mental well-being.||Can become an addiction and lead to headaches, irritability and tiredness.|
|Improves moods and increases life span.||Too much caffeine can lead to heart palpitations, jitteriness and panic attacks.|
|Improves energy levels and physical performance.||People who drink lots of coffee may develop rhabdomyolysis or the breakdown of damaged muscle.|
|Contains essential nutrients that provide additional health benefits.||Can lead to fatigue and disrupt your life pattern including sleeping pattern.|
|Decreases the risk of liver disease including cirrhosis, hepatitis and fatty liver diseases.||Increases urinary frequency and urgency. Higher consumption of coffee can increase the risk of developing incontinence in people with healthy bladders.|
|Can decrease the risk of cardiovascular diseases and hypertension.||May lead to altered heartbeat rhythm. Massive doses of coffee can cause the development of kidney failure, rapid heart rate and other health issues.|
How much coffee should you consume?
Before we discuss how much coffee you should consume, let’s see the nutrition facts.
Per cup(240 g) of brewed Black coffee without cream and sugar has:
- 2.4 calories
- 0 g of fat
- 4.8 mg of sodium
- 0 g of sugar
- 0 g of fibre
- 0.3 g of protein
- 0 g of carbohydrates
- 118 mg of potassium
- 7.2 mg of magnesium
Four to five cups of coffee per day, which makes up about 400 milligrams, is ideal for healthy adults.
If you are below the age of 14, then avoid consuming caffeine.
Teenagers between 14 to 17 should consume about 100 mg of coffee or less than that per day.
Pregnant and breastfeeding mothers, who take serious medications and have health conditions, should consult their health care provider before consuming coffee.
Along with the benefits, it still has some negative impacts. You have to consume it in light or moderate amounts. Too much coffee consumption can lead to multiple problems and negatively impact day-to-day living.
Also, do not consume coffee just after you wake up, do other stuff, and drink coffee after about 30-60 minutes. We hope you find this guide about the health benefits of coffee useful!