There is much debate about the health and benefit effects of coffee. Despite its bad reputation, there are a lot of good things about coffee.
Coffee contains a high percentage of antioxidants, which is linked to a lower risk of many diseases, and on the other hand, it also contains caffeine, which can cause sleep problems in some people. In the following article, a detailed look at coffee, and all its negative and positive effects.
The benefits of coffee
It contains some essential nutrients and also a large percentage of antioxidants.
Rich in many natural nutrients that are important to the human body.
One standard “250ml” cup contains: -
Vitamin B2 (riboflavin): 11% of the DV.
Contains vitamin B5 (pantothenic acid): 6% of the daily requirement of the human body.
Vitamin B1 (thiamine): 2% of the DV.
The proportion of vitamin B3 (niacin): 2% of the daily requirement of the human body.
Folate: 1% of the DV.
Manganese: 3% of the DV
Potassium: 3% of the daily requirement.
Magnesium: 2% of the daily requirement.
Phosphorous: 1% of the daily requirement.
This may not sound like much, but try to multiply it with the number of cups you drink daily and you'll find that coffee can supply a large percentage of your daily body needs.
It can provide a large percentage of your body's basic needs of antioxidants more than vegetables and fruits.
1. Coffee is a good source of caffeine
Coffee contains more caffeine than soft drinks, tea, and chocolate. The caffeine content in one cup ranges from 30 to 300 mg, but the average cup is between 90 and 100 mg.
Caffeine is a stimulant that can boost brain function and boost metabolism, and it is also one of the most common psychotropic substances in the world.
Caffeine is a known stimulant of the mind, as it blocks the function of the inhibitory neurotransmitter adenosine.
Caffeine increases brain activity and releases other neurotransmitters such as norepinephrine and dopamine. This reduces fatigue and makes you feel more alert.
Several studies have shown that caffeine can lead to an increase in brain function in the short term, improved mood, alertness and general cognitive function.
Caffeine can also increase your metabolism rate by 3--11%, and exercise performance by 11-12%, on average.
However, some of these effects are short term. If you drink coffee every day, you will build immunity to the effect of caffeine, the effects will be less powerful and almost nil with increased daily doses.
2. Coffee may protect your brain from Alzheimer's disease and Parkinson's
Alzheimer's disease is one of the most common mental illnesses in the world and a leading cause of dementia.
Studies have shown that coffee drinkers are 65% less likely to develop Alzheimer's disease.
Parkinson's disease is the most common neurodegenerative disease and is caused by the death of dopamine-generating neurons in the brain.
Coffee drinkers are 32-60% less likely to have Parkinson's disease. The more coffee you drink, the lower your risk of developing it.
3. Drinking coffee reduces the risk of developing type 2 diabetes
This common disease has increased tenfold in a few decades, with more than 300 million people infected with it.
Interestingly, studies show that coffee drinkers may have a 23-67% lower risk of developing this type of diabetes.
One of 18 studies in 457,922 people reviewed that with every cup of coffee daily, the risk of developing type 2 diabetes was reduced by 7%.
4. Drinking coffee reduces the risk of liver disease
Coffee drinkers have a lower risk of liver disease. Your liver is a very important organ with hundreds of different functions in your body. The final stage of liver damage is called cirrhosis and includes most of the liver, which turns into scar tissue.
Coffee drinkers have an 84% lower risk of cirrhosis, and a 40% lower risk of developing cirrhosis.
5. Drinking coffee reduces the incidence of depression and reduces suicide rates
Depression is the most common mental disorder in the world and it significantly reduces the quality of life.
In one 2011 study conducted at Harvard University, people who drank coffee had a 20% lower risk of depression.
And in another study, people who drank four or more cups of coffee a day were 53% less likely to have suicide.
6. Some studies show that coffee drinkers live longer
Because coffee drinkers have a lower risk of many common fatal diseases (as well as suicide), coffee may help you live longer.
Some research in 40,260 individuals between the ages of 50 and 71 found that coffee drinkers were less likely to die during the 12 to 13-year study period.
Damage to coffee
1. Caffeine can cause anxiety and sleep disturbances
It wouldn't be fair to talk only about the benefits without mentioning the bad.
The truth is, there are some downsides to coffee as well, although this does depend on the individual.
Consuming a lot of caffeine can lead to increased stress, anxiety, heart palpitations, and many panic attacks as well.
Another unwanted side effect is that it can cause insomnia.
If coffee reduces your sleep, try not to have it late in the day.
Caffeine can also increase diuresis and increase blood pressure.
2. Caffeine may lead to addiction
Another problem with caffeine is that it can lead to addiction.
When people consume caffeine regularly, they become immune to it. Either its effect stops, or you need a higher dose to produce the same effects.
When people stop consuming caffeine, they develop withdrawal symptoms, such as headache, fatigue, brain fog and irritability, and this can last for a few days.
Decaffeinated coffee
Some people prefer decaffeinated coffee instead of regular. Decaffeinated coffee is usually made by rinsing the coffee beans with chemical solvents.
Each time the coffee beans are rinsed, a percentage of the caffeine dissolves in the solvent. This process is repeated until most of the caffeine has been removed.
But keep in mind that no coffee is completely decaffeinated, as even after this method it still retains a percentage of caffeine.
Should we have coffee
Some people, especially pregnant women, must avoid or drastically limit their consumption.
People who have problems with anxiety, high blood pressure, or insomnia may also want to reduce their intake for a period of time to see if it helps.
There is also some evidence that people who metabolize caffeine slowly have an increased risk of heart attacks from drinking coffee.
Additionally, some people worry that consuming coffee might increase the risk of cancer over time.
It is true that roasted coffee beans contain acrylamide, which is a class of cancer-causing compounds.
But there is no evidence that small amounts of acrylamide in them cause harm.
In fact, most studies indicate that coffee consumption has no effect on, or may reduce, cancer risk.
However, coffee can have important beneficial effects on health for the average person.
If you don't already drink coffee, these benefits aren't a good reason to start; there are downsides as well.
But if you really drink coffee while enjoying it, the benefits far outweigh the negatives.
