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When most people think of healthy drinks, they don’t picture coffee, but spinach-green smoothies and ginger shots. While these elixirs mentioned above contain health benefits, coffee is also associated with surprising benefits beyond energy, including prevention of heart disease and reduced risk of type-2 diabetes.
Eva De Angelis, RD and health and nutrition writer at Health channelVegNews says.
How much coffee is too much?
Everything good has a bad side and coffee is no different. In general, you want to limit yourself to 400 milligrams of caffeine per day, which is the equivalent of four eight-ounce cups of coffee.
Regular coffee drinkers may find that they need more than one cup of coffee to boost their energy levels. As of 2011 Harvard TH Chan School of Public HealthBecause it is possible to develop “caffeine tolerance”. So, you may need a double shot of espresso to feel more alive in the morning.
Some coffee drinkers may experience heartburn or heartburn after drinking a cup – this is because caffeine causes the stomach to release acid. Caffeine can also block absorption. Calcium And it can make me feel overwhelmed, restless, anxious, dizzy, or dehydrated.
Also, caffeine has addictive properties. A regular coffee-drinker may experience headaches, irritability, fatigue, and depression without a regular cup of joe. If you’re experiencing a coffee hangover, know that these effects usually wear off after about a week.
Which is better than drip, instant, decaf, cold brew and other types of coffee? “There’s no straight answer here,” says De Angelis. It depends on the amount used and the ratio of coffee to water, she added.
“When you make cold brew coffee, you need more beans than you do fresh,” explains De Angelis. “Caffeine is more soluble in hot water, so the cold coffee has a slightly lower caffeine content. But if we compare the cold to the iced coffee, the original caffeine content is slightly higher.”
6 health benefits of coffee
Although there are negative aspects, it has many health benefits. Here are six reasons why you should stick to your cup a day.
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1 It gives you energy
Although it is no surprise to millions of people around the world, coffee increases your Power levels. Studies have shown that caffeine increases physical activity, especially in Endurance activities. This is because caffeine, which is found in more than 60 types of plants, including coffee, is a central nervous system stimulant.
Your gut absorbs caffeine within 45 minutes of consumption, and it reaches peak blood levels within 15 minutes to two hours. How long it lasts depends on what’s in the gut—food and substances like fiber slow caffeine absorption.
After drinking, caffeine has a half-life of four to six hours, which means half of it stays in your blood for up to six hours. If you drink caffeine when you’re already tired, you can experience a caffeine crash within three to four hours.
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2 It can prevent heart disease
Coffee is more than just an energy booster. As of 2011 American College of CardiologyStudies show that drinking two to three cups of coffee a day can reduce your risk of heart disease and stroke by 15 percent.
If the thought of so much coffee makes you anxious, fear not – even one cup a day can help Heart health. Research shows that caffeine can temporarily increase blood pressure, but if you are a regular coffee drinker, this effect will decrease.
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3 It increases longevity
Coffee can help you live longer. A study published in European Society of Cardiology Whether the coffee is caffeinated, decaf, instant or ground, they’ve found that drinking a few cups a day can help you live longer. It also reinforces previous research on coffee and heart health.
“Our findings suggest that moderate coffee consumption should not be discouraged but can be enjoyed as a heart-healthy behavior,” said study author Peter Kiesler. They spoke CBS News.
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4 It is associated with a lower risk of type-2 diabetes.
Even decaf coffee comes with benefits. A Research Published in the magazine Nutrition reviews It suggests that one or two cups of decaffeinated coffee a day may prevent type-2 diabetes. Similar results were found in caffeinated coffee. This is believed to be due to the herbal compounds in coffee, not the caffeine. other Research Phytochemicals in coffee are thought to protect the insulin-producing cells in your pancreas.
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5 It can reduce the risk of depression.
A A meta-analysis In the year Seven studies published between 1980 and 2015 found that the risk of depression decreased by eight percent for every cup of coffee consumed. Of course, keep in mind safe caffeine consumption limits—roughly four cups of coffee per day, or 400 milligrams per day. In addition, three large sizes Group studies Caffeine consumption is associated with a lower risk of suicide.
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6 Low risk of liver disease
Weak, instant or ground… whatever type of coffee you drink can be good for your liver. In the year In 2021 Research Published in the magazine BMC Medical Health It is suggested that coffee prevents chronic liver disease known as steatosis.
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7 It can protect brain health
Drinking coffee can help prevent cognitive diseases such as Parkinson’s disease and Alzheimer’s disease. A Research Published in the magazine Nutritious foods Association between caffeine users and reduced risk of Parkinson’s disease. So is regular caffeine consumption. attached Low risk of Alzheimer’s and dementia.
Coffee may have its downsides, but research shows that being a regular coffee drinker has many benefits. So enjoy your coffee, espresso, latte and more.
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