Coffee: 12 health benefits and a few disadvantages of Coffee
Types of Coffee Making:
Many households start their morning activity after drinking and enjoying a cup of fresh coffee. Even I am not an exception. What I mean is, I am also habited to a cup of coffee in the morning. It recharges me and freshens my mood.
People make coffee in many ways. One is, coffee made without milk; only water is used here. The coffee thus prepared is called as Black coffee. The other way of making coffee is by using milk along with water. This coffee is not dark in color and tastes different from Black coffee. There are also people who drink sugarless coffee. It is a purely individual choice and preference as to how the coffee is to be consumed.
Coffee has been praised and sometimes condemned for centuries. People consider it as a cause which aids impotence and madness. At the same time, coffee is a well-known cure to get rid of laziness and also, the best cure to get back good mood in individuals with depression. Study on coffee shows that coffee drinkers live longer than non-drinkers. Let us now find out what exactly is the influence of coffee on human health.
Coffee contains 'caffeine', a psychoactive substance along with many other different substances. There are studies which argue that decaf and caffeinated coffee may have the similar health benefits on individuals. It points out the fact that it is not the caffeine that is responsible for the coffee's entire health benefits.
Advantages of Drinking coffee:
1. Coffee increases your physical performance:
If you take a cup of black coffee one hour before workout, your performance improves by 12%. Caffeine in the coffee is responsible for increasing adrenaline levels in the blood. Adrenaline is the hormone in the body which helps you go for physical exertion.
2. Coffee helps you to stay focused and alert:
Moderate intake of coffee helps to keep your mind focused. 1-5 cups a day improves your mental alertness. I have seen engineering students drink coffee in the evening to slog whole night for the semester-end exams.
3. Coffee drinkers have a low risk of death:
Studies have shown that premature death in coffee drinkers is 25% lower than those who do not drink coffee.
4. Coffee helps to reduce weight:
Magnesium and Potassium present in the coffee helps the human body to use insulin, regulating the blood sugar level and aid in reducing the craving for snacks and sweet treats.
5. Coffee lowers the risk of stroke:
A habitual drinking of 2-4 cups of coffee a day is believed to reduce the risk of stroke.
6. Coffee lowers the risk of Type2 diabetes:
Caffeine lowers your insulin sensitivity and impairs glucose tolerance. Hence, regular drinking of coffee reduces your risk of Type 2 diabetes.
7. Coffee helps you burn fat:
Fat cells in the body break down by caffeine and use it as a fuel for physical activities.
8. Coffee protects your body:
Coffee has many antioxidants that protect the body and fight against free radicals within the body.
9. Coffee reduces the risk of cancer:
A study has shown that drinking coffee helps in lowering the risk of developing prostate cancer in men by 20%; endometrial cancer in women by 25%. The people who participated in the test drank four cups of coffee a day. Caffeine is believed to prevent developing of Basal cell carcinoma, a common type of skin cancer.
10. Coffee reduces the risk of Parkinson's disease:
Regular drinking of coffee reduces the risk of Parkinson's disease by 25%. Studies have proved the fact that coffee causes activity in the part of the brain affected by Parkinson's.
11. Coffee refreshes your mood, helps to reduce depression:
Caffeine stimulates the central nervous system and increases the production of neurotransmitters like serotonin, cyclopamine, and noradrenaline which is responsible for elevating the mood. Two cups of coffee a day may prevent the risk of suicide by 50%.
12. Coffee protects your brain:
Increased caffeine level in the blood reduces the risk of Alzheimer disease. Also, it reduces the risk of dementia.
Disadvantages of Drinking coffee:
1. Coffee can cause restlessness and sleeplessness:
Caffeine in the coffee is responsible for insomnia at times. Studies recommend a maximum intake of 4 cups of coffee a day(400 ml). If you are caffeine sensitive, it may disturb your sleep more than others who are not. Find out which kind of coffee suits for you and don't drink coffee at least a few hours before bedtime. Also, don't often drink strong coffee that contains a high level of caffeine.
2. Select good quality coffee or beans:
Bad quality coffee can have negative effects on health, causing illnesses and bad feeling. This can happen if your coffee is made of beans that are not of good quality. If you buy special quality coffee powder or beans, you need not worry about the toxicity.
3. Drink moderate quantity:
If you drink a heavy amount of coffee daily, say 20 cups a day, it may increase caffeine level in your body. This can be lethal. However, no one can reach this point of intake without having nausea or vomiting. Recommended maximum intake of coffee per day is 3-4 cups.
4. Choose filtered coffee for more advantages:
Filtered coffee is the best coffee in terms of taste and health benefits. Coffee beans contain cafestol and kahweol, two ingredients that are known to raise LDL cholesterol level. Filtering the coffee reduces the most of LDL. Most of 'Cooked coffee' of Scandinavian style, and fresh press Turkish coffee, and Espresso contain a small amount of cafestol and kahweol in them.
Anyway, the people with normal cholesterol level need not worry while picking the cup of coffee. The above caution holds good for those who have high cholesterol level. A point to consider is, studies have shown that cafestol and kahweol may have even some beneficial anti-cancer effects, and are good for your liver health.
5. Pregnant ladies should restrict drinking coffee:
It is advised that pregnant women can drink a cup of coffee a day or better stop drinking coffee during pregnancy. Studies have shown that if you drink coffee, caffeine reaches the fetus, and your baby is highly sensitive to caffeine.
The survey reports that caffeine consumption of 5 to 7-year-old kids may increase bed wetting problem.
Nutritional Information of Filter coffee with milk:
|Serving size: 1 big cup|
|Calories from Fat||0|
|% Daily Value *|
|Fat 0 g|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 0 g|
|Sugar 1 g|
|Protein 1 g||2%|
|Cholesterol 1 mg|
|Sodium 12 mg||1%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|