Coffee is an invigorating drink that can improve health. Experts estimate that 2.25 billion people drink coffee every day worldwide. Diabetes, heart disease. Researchers have studied the benefits of drinking coffee for conditions such as inflammatory bowel disease and liver disease. Some studies have evidence for this. Some don’t, but here’s a look at some of the health benefits and side effects of drinking coffee.
What are the benefits of coffee?
Coffee contains Rifoflavin (Vitamin B2) Niacin (Vitamin B3) Magnesium, Potassium and various phenolic compounds. It also contains many beneficial nutrients including antioxidants. Experts suggest that other substances in coffee provide various benefits. Drinking 2 cups of coffee daily may reduce the risk of type 2 diabetes and depression. Weight can be controlled. May provide long life span. Let’s know about the benefits of this coffee for the body.
What are the nutrients in a cup of coffee?
In one cup of coffee without added sugar – 240 grams
Calories -2. 4 calories
Protein – 0.3 grams
Sodium -4.8 mg
Carbohydrates – none
Fat – no
Sugar – no
Potassium -118mg
Magnesium -7.2mg
Phosphorus – 7.1mg
Manganese -0.1mg
Folate – 4.7 mg
Choline -6.2mg
Sodium -4.8 mg
Coffee milk or unsweetened black coffee has zero carbohydrates.
Black coffee without milk has no fat. Adding milk can make them a fatty drink.
A cup of black coffee is low in protein. Additions such as milk or milk alternatives can increase the protein in a cup of coffee.
Vitamins and Minerals Regular coffee contains small amounts of micronutrients.
A cup of black coffee contains 24 calories. It comes from low amounts of protein.
These measurements do not apply when adding milk, flavoring, sugar, cream, etc. to black coffee. It can increase calories, saturated fat, and carbohydrates.
Coffee increases energy levels
Caffeine in coffee is a central nervous system stimulant. It fights fatigue and increases energy levels. Caffeine blocks receptors for a neurotransmitter called adenosine. Increases levels of other neurotransmitters in the brain. Dopamine levels also increase.
In one small study, caffeine consumption increased the time to exhaustion during cycling exercise by up to 12%. This study significantly reduced subjective levels of participants. Another study found that consuming caffeine before and after a round of golf improved performance. It was found to reduce feelings of fatigue.
Why is drinking coffee good for the heart?
Some research shows that drinking coffee can support heart health. Drinking three to five cups of coffee per day reduces the risk of heart disease. Another review of 21 studies found that drinking three to four cups of coffee daily was associated with a 21% lower risk of stroke.
At the same time, the caffeine in coffee can affect blood pressure. People with uncontrolled blood pressure should limit their caffeine intake or use it in moderation. Because a 2017 meta-analysis found that people who drank the most coffee had higher levels of blood fats and cholesterol. It can cause heart problems.
Drinking coffee can reduce the risk of type 2 diabetes
Drinking coffee has been shown to reduce the risk of type 2 diabetes. One review of 30 studies found that each cup of coffee consumed per day was linked to a 6% lower risk of developing type 2 diabetes.
Because of coffee’s ability to protect the function of beta cells in the pancreas, insulin production and blood sugar can be inhibited. Caffeine is rich in antioxidants. And insulin sensitivity can affect inflammation and metabolism. These are all risk factors for diabetes.
In 2014, researchers who collected data on more than 48,000 people found that those who consumed coffee once a day had an 11% lower risk of developing type 2 diabetes than those who increased their intake over 4 years.
Drinking coffee can reduce the risk of liver disease
A reliable study in 2019 stated that drinking coffee can reduce the risk of liver cancer. One study showed that drinking more than two cups of coffee per day was associated with lower rates of liver scarring and liver cancer in people with liver disease.
A 2015 US multi-ethnic cohort study found that those who drank 2-3 cups of coffee per day had a 38% reduced risk of developing carcinoma and chronic liver disease, depending on the dosage. And a 2017 meta-analysis found that drinking any type of coffee can reduce the risk of liver cancer, non-alcoholic fatty liver disease and cirrhosis. These are reinforced by reliable source in 2021.
Drinking black coffee can help control weight
Some research suggests that coffee can alter fat storage and improve gut health. Both of these activities help in keeping the body weight under control. A review of 12 studies suggests that high coffee consumption may be associated with reduced body fat. Another study linked increased coffee intake to decreased body fat in women.
The study found that those who drank 1-2 cups of coffee per day had 17% higher physical activity levels compared to those who drank less than one cup per day. A high level of physical activity can help manage weight. A 2018 study found that the more coffee participants drank, the lower their average weight, body mass index, and fat mass.
Drinking coffee can reduce the risk of depression
Some studies have found that drinking coffee reduces the risk of depression. According to a review of 7 studies, each cup of coffee per day is associated with an 8% reduced risk of depression. Another study found that drinking four cups of coffee per day significantly reduced the risk of depression compared to drinking just one cup.
Drinking coffee reduces the risk of cancer
Drinking coffee helps fight cancer A review of studies published in the British Medical Journal found that coffee consumption is associated with more benefits than harm. Roasted coffee is a complex mixture of over 1000 bioactive compounds. The antioxidants they contain have anti-inflammatory and anti-cancer effects.
Researchers found that drinking three to four cups of coffee a day reduced the overall incidence of cancer by 18%.
Drinking coffee increases longevity
Drinking coffee daily has been reported to increase lifespan. A review of 40 studies concluded that drinking 2-4 cups of coffee per day was associated with an increased risk of death, independent of factors such as age, weight, condition and alcohol consumption.
Another study of 1567 people found that drinking caffeinated coffee reduced the risk of death after 12 and 18 years of follow-up. Drinking one cup of coffee per day is said to reduce the risk of dying from cancer. And a test-tube study has shown that it can significantly extend lifespan by protecting against free radicals and DNA damage. However, further research is needed.
Does drinking coffee cause side effects?
Drinking coffee can have some adverse effects.
bone fracture
Some studies suggest that women who drink a lot of coffee have a higher risk of fracture. Men who drink more coffee may have a slightly lower risk than women.
pregnant
Coffee is not safe to consume during pregnancy. Some evidence suggests a link between high coffee consumption in early pregnancy loss, low birth weight and preterm birth. Lactating women should take in moderation while breastfeeding. Otherwise they can cause dehydration.
Endometriosis
Women with high coffee consumption are said to be at increased risk of endometriosis. However, there is insufficient evidence to confirm this link.
Gastroesophageal reflux
It is said that people who drink a lot of coffee may have gastroesophageal reflux disease.
Psychiatric condition
A 2016 study found that excessive caffeine intake during adolescence can cause permanent changes in the brain. While caffeine can reduce depression, drinking large amounts can exacerbate symptoms in people with panic disorder or social anxiety disorder. It has been reported that it may increase the risk of anxiety-related conditions in adults.
Acrylamide, a chemical present in coffee, is said to be dangerous.
