10 Amazing Health Benefits of Coffee
It’s no secret that coffee has been
linked to many health benefits. But what exactly does coffee do for our bodies?
Find out here!
Coffee composition:
Coffee contains nearly 1000
ingredients, the most famous of which is caffeine. This composition is characterized
by the following:
Anti-inflammatory
Antioxidant
Anti-cancer
Anti-fibrosis
The amount of coffee useful for health:
To obtain the desired health
benefits from coffee, it is necessary to drink 2 to 3 cups of coffee per day,
and this quantity will be completely sufficient to reach the desired health
benefits.
The health benefits of coffee:
Physical activity is increasing.
In a 2018 study, researchers
connected coffee drinking to greater physical activity. They discovered that
female coffee consumers who drank one to two cups of coffee per day were 17%
more likely than those who drank less to reach prescribed physical activity
levels.
Improves Digestion.
Caffeine stimulates the digestive
system, helping to break down food more efficiently. In addition, caffeine
helps prevent constipation because it speeds up digestion.
Probiotic-like effect:
Where coffee improves the
composition of the bacteria of the digestive system, as it increases the
beneficial bacteria and reduces the harmful bacteria, which leads to a positive
reflection on digestion and the motility of the digestive system and reduces
the percentage of inflammation in the body in general.
Lowers Cholesterol Levels.
Coffee reduces the incidence of
atherosclerosis due to its great role in reducing the level of harmful
cholesterol in the blood, and thus protects the person from stroke and coronary
heart disease.
A study published in the Journal of
Nutrition showed that people who drank three cups of coffee per day had lower
levels of total cholesterol than those who didn’t drink any at all. Another
study published in the American Journal of Clinical Nutrition found that
drinking two cups of coffee daily lowered LDL (bad) cholesterol by 7 percent.
Reduces Risk of Heart Disease.
In addition to lowering cholesterol,
coffee also lowers blood pressure and helps prevent cardiovascular disease. One
cup of coffee contains about 100 milligrams of caffeine, which is roughly half
as much as one cup of tea or soda. Caffeine stimulates the nervous system and
improves circulation
Helps Fight Cancer.
According to the National Cancer Institute, drinking two cups of coffee per day reduces the risk of developing cancer by 20 percent. This benefit is attributed to the antioxidants found in coffee beans. Antioxidants help protect cells against damage caused by free radicals, which are unstable molecules that cause cell damage. Free radicals are produced when we breathe oxygen and burn calories.
Coffee reduces the incidence of many
cancers, the most important of which are liver cancer, colon cancer, breast
cancer, and uterine cancer in women.
Reduce the incidence of gallstones:
As coffee improves the motility of
the gallbladder and therefore does not allow bile juice to remain inside it for
a long time, which may result in sedimentation that leads to the formation of
gallstones, in addition to also reducing harmful cholesterol in the blood,
which reduces the formation of cholesterol stones in the gallbladder.
Reducing the incidence of kidney stones
Reducing the level of uric acid in the blood.
Reducing the incidence of diabetes
-Improving the level of sugar in the blood of diabetics
-Coffee reduces fasting blood sugar levels.
-It also reduces insulin resistance
and thus improves insulin performance.
-Coffee delays the absorption of
sugar from the digestive system, which protects the patient from a severe rise
in blood sugar, especially after eating a sugary meal.
Reduces the risk of liver disease.
Coffee reduces the percentage of fibrosis
in the liver in patients with liver cirrhosis.
It reduces the levels of liver
enzymes, inflammation, and fibrosis formation in patients with fatty liver,
which leads to a reduction in the incidence of liver cancer in these patients.
Boosts Brain Function.
Caffeine is one of the main ingredients
found in coffee. This stimulant helps improve cognitive function and alertness.
It also improves mood and reduces anxiety.
Coffee increases mental focus and
improves memory,
And improves the symptoms of
Parkinson's disease by increasing the level of dopamine in the brain, a
deficiency of which may cause Parkinson's disease.
Reduces the likelihood of Alzheimer's illness
Alzheimer's disease is a
degenerative brain ailment that causes memory loss and cognitive impairment.
There is presently no cure, however, early detection and therapy can help delay
the progression of the disease.
The findings of a major 2016
evaluation of studies including over 29,000 individuals revealed that the more
coffee people eat, the lower their chance of getting Alzheimer's disease.
Improves skin health
Coffee is also good for your skin.
Caffeine and polyphenols such as chlorogenic acids (CGA) found in coffee beans
may have anti-inflammatory and antibacterial properties as well as protect
against photoaging.
Applying liquid coffee to the skin
or making a scrub from the ground may assist with skin conditions such as
eczema, psoriasis, and acne. Coffee drinking has also been linked to a lower
incidence of basal cell carcinoma, a kind of skin cancer.
Enhances sperm health.
According to a 2005 study, average sperm motility increased with coffee drinking. Even guys who drank more than six cups of coffee per day had stronger sperm motility than those who did not.
Coffee has also been linked to a
lower incidence of prostate cancer. Men who consumed normal or decaffeinated
coffee had a lower risk, according to one study.
Reduced body fat and promotes a
healthy weight.
Caffeine activates the neurological system,
Caffeine easily passes through blood
circulation and delivers direct messages to fat cells instructing them to break
down fat in the body.
This is accomplished by boosting blood levels
of the hormone adrenaline.
Coffee Has the Potential to Increase Your Metabolic Rate.
The rate at which your body burns calories when
you are at rest is known as your resting metabolic rate.
The higher your metabolic rate, the easier it
is to lose weight by eating more without gaining weight.
Caffeine boosts resting metabolic rate by 3-11%,
with stronger versions having a bigger effect.
A study showed that caffeine promoted weight
loss by 29% among lean people but only approximately 10% weight loss among obese
patients.
Coffee and Long-Term Weight Loss.
For most people, caffeine tolerance increases
slowly.
Caffeine is used to increase metabolism and
excess calories burned. Nevertheless, New York University research shows that
tolerance occurs after people have consumed it and the effects no longer work.
The evidence underscores the need for.
In fact, an expert said that even if drinking
coffee had no effect on calorie burning over time, it might be a good solution
for reducing your appetite.
Coffee side effects:
Coffee increases the acidity of the
stomach, so it is not recommended for patients with stomach and duodenal ulcers
and GERD patients.
Coffee increases the heart rate, so
it is not recommended for a patient with an irregular heartbeat.
It may also cause insomnia, anxiety,
and irritability.
Coffee may increase the level of
blood pressure at the beginning of drinking it, but soon the blood pressure
returns to normal with the habit of drinking coffee.
The dangers of coffee for pregnant women:
Coffee is dangerous for
pregnant women, so it is advised to stay away from it completely during
pregnancy because it causes the following risks:
-miscarriage
-The birth of a low birth
weight baby.
-Disorders may occur in the genes of
the newborn that lead later to blood cancer (leukemia).
Coffee type:
What factors influence the healthiness of coffee?
-Sweeteners added
-Addition of cream or milk
-Coffee may be beneficial for health, as it
contains flavonoids and polyphenols,
implicated in the reduction of oxidative stress, which contributes to disease
development.
- Brew procedure (such as French press, drip-brewed, and espresso machine)
Cappuccino:
A cappuccino is typically a medium-strong
espresso beverage, prepared with steamed milk with a thin layer of froth.
However, some regions make cappuccinos with espresso mixed with foamed milk
while others just make espresso without cream.
Based on studies, drinking up to 180 ml (or
less than one-third of a cup) of cappuccino a day can reduce the oxidation of
bad cholesterol by up to over 50% and avoid coronary diseases. It can also
prevent stroke by up to 20%. Coffee and sugarless also help with digestion. If
you can afford it, you should drink black coffee only because there are reports
that it boosts energy levels; regular coffee can be detrimental to your health.
Espresso:
Many coffee lovers define espresso as a very small, plain coffee that is rich in caffeine. People who love this beverage believe that it is very energizing.
It is the equivalent of South Indian Filter
Coffee. You grind freshly ground coffee and brew it with hot water. It is made
with brown sugar, sponge cake, cinnamon, cloves, cardamom, and nutmeg. This
drink has been given to improve your memory and attention.
Latte
A latte is a coffee drink, created by adding
espresso, steamed milk, and milk froth to a cup of coffee. But there's one
flavor that sets it apart - Lavazza.
Now, coffee beans come in a variety of
flavors such as turmeric latte, beetroot latte, carrot cake latte, rainbow
latte, and many more. Coffee beans of any kind, blended or unblended, are known
to help in burning fats, maintaining heart health, boosting brainpower, and
more. It helps to avoid cardiovascular diseases in moderation, which is quite
good for folks prone to heart disease.
Organic flavors like turmeric, beetroot, and
other naturally flavored lattes are shown to make skin look better, improve
memory formation, reduce muscle pains, and fight infections.
Frappe Mocha
Another popular option is the Mocha
Frappe, which is a treat for people with a sweet tooth.
It also helps with depression
therapy, liver function maintenance, sleeplessness treatment, muscle discomfort
reduction, and bone density preservation.
Coffee with Green Beans
Green bean coffee is a recent craze and a lot
of people have taken to drinking this coffee. Those who take it typically will
add honey and cardamom.
Rephrase Green bean coffee is rich in
antioxidants which improve blood circulation, lower blood pressure, and lower
cholesterol levels.
The healthiest cup of coffee
"I advocate keeping coffee
simple by adding less to your brew to get the most nutritious bang for your
money," explains Shanta Retelny. She also recommends rotating your coffee
beans so you may try different roasts. There is no research-backed conclusion
as to which kind of coffee is the healthiest. However, it’s possible to narrow
down your options by eliminating sweetened lattes, very dark roasts (because of
the low antioxidant content), very light roasts (because of the high caffeine
content), and unfiltered coffee.
In the end, an unsweetened cup of
medium-roast black coffee is probably the best.
The worst coffee to your health
Our health experts agree that adding
a lot of sweets to your coffee or drinking too much caffeine is hazardous to
your health.
Nonetheless, there is no coffee that
is indisputably the worst for your health. The benefits and hazards are
dependent on moderation.
A Starbucks Grande (medium) white
chocolate mocha has 430 calories, 16 grams of fat, and 54 grams of
carbs. The sugar and fat content are alarming.
On the other hand, consuming a full
carafe of blonde roast coffee prepared in a French press can provide you with
more caffeine and diterpenes than you need, even if you don't add cream or
sugar.
Still, it's crucial to enjoy your
cup of coffee, whether it's sweetened, dark roast, or any other sort that makes
you happy.
"It's the overall diet that
counts, not one food or beverage," explains Shanta Retelny.
Tips for a Healthier Coffee Habit
- - If you enjoy waking up to a whole-milk mocha coffee, that's fine—any food or beverage in moderation is OK.
If -If you want, you can switch to
skim milk, drink black coffee on weekdays, reduce your caffeine intake, or
alternate between blonde and dark roast.
- - Consume in moderation.
Dr. Greene recommends no more than
50 to 100 mg of caffeine per day (two or three cups of coffee). According to
the Food and Drug Administration, Shanta Retelny recommends no more than four
or five glasses (FDA). Dr. Bertrand recommends gradually decreasing your
consumption to minimize morning headaches.
- -Sweeteners should be avoided. Shanta Retelny warns that both sugar
and artificial sweeteners can reduce the health benefits of coffee.
- -Drink plenty of water. According to Shanta Retelny, coffee contains
a lot of water and can be hydrating. She does, however, recommend balancing
your water intake with coffee to achieve the maximum hydration advantages
throughout the day.
- -To add taste, use spices. Instead of caramel syrup, try a touch of cinnamon. "Adding turmeric, cinnamon, nutmeg, or unsweetened cocoa powder to your coffee can boost antioxidant and anti-inflammatory effects," explains Shanta Retelny. They can also assist you in weaning yourself off sweets.
Conclusion:
Coffee has great health benefits and
is scientifically proven with some minor damage, considering the need to stay
away from it completely during pregnancy. I will leave you now with a subtitled video about the same topic.