Depending on the perspective, coffee can be a fantastic, delicious and healthy drink and a significantly harmful one. Namely, this beverage can provide numerous health benefits as it is high in antioxidants and can reduce the risk of numerous diseases. Yet, it also has caffeine, which is a stimulant which can lead to sleep disorders, as well as other issues. Today, we are going to consider the advantages and disadvantages of this tasty drink. First of all, let us look at the bright side. This dark brown beverage is rich in essential nutrients and antioxidants. Namely, just a cup of coffee, 8oz (240 ml), consists of:
Manganese: 3% of the RDA.
Potassium: 3% of the RDA.
Vitamin B2 (Riboflavin): 11% of the RDA.
Vitamin B1 (Thiamin): 2% of the RDA.
Magnesium: 2% of the RDA.
Vitamin B3 (Niacin): 2% of the RDA.
Phosphorus: 1% of the RDA.
Vitamin B5 (Pantothenic Acid): 6% of the RDA.
Folate: 1% of the RDA.
These amounts may b seem insignificant, but if you multiply them by the
number of cups of coffee you regularly drink during the day, it is
actually a great portion of your daily nutrient intake.
However, its most important benefit is the number of antioxidants. For
instance, coffee provides more antioxidants to a person who eats a
typical Western diet that fruits and vegetables together.
Moreover, caffeine is the most regularly consumed psychoactive substance
worldwide. Coffee is the richest source, although caffeine can also be
found in tea, chocolate, and soft drinks.
One cup contains from 30-300 mg of caffeine, and the average cup is
about 90-100 mg. Caffeine is a powerful stimulant which obstructs the
function of an inhibitory neurotransmitter (brain hormone) known as
Adenosine in the brain and thus stimulates the activity of the brain and
the release of other neurotransmitters, such as dopamine and
norepinephrine.
This, in turn, prevents exhaustion and boosts our alertness. Numerous
surveys have found that caffeine leads to a short-term boost in brain
function, and this means an improvement of the reaction time, mood,
vigilance as well as the general cognitive function at the same time.
Caffeine also stimulates metabolism (calories burned) by 3-11%, as well
as the exercise performance by 11-12%, approximately. Yet, some of its
effects are temporary. Hence, if you regularly consume it, your body
will become tolerant to its effects and this will, in turn, reduce them.
Also, studies have found that people who consume coffee have a reduced
risk of developing type 2 diabetes. This disease is characterized by
increased blood sugars as a result of the resistance to the effects of
insulin.
Nowadays, billions of people suffer from this disease. On the other
hand, it has been shown that coffee drinkers have a significantly
reduced risk of developing type 2 diabetes up to 23-67%. One major study
reviewed 18 studies which included 457,922 participants and proved that
each cup of coffee during the day caused a 7% lower risk of type 2
diabetes.
urthermore, coffee drinkers also had a reduced risk of liver cancer, as
well as cirrhosis. The liver is one f the most important body organs, as
it has a role in over hundred of body functions.
However, it is easily affected by the excess consumption of alcohol and
fructose intake. The final stage of liver damage is known as Cirrhosis
and means that most of the liver have been replaced with scar tissue.
People who drink coffee have up to an 84% reduced risk of developing
cirrhosis.
The best effects are achieved by individuals who consume 4 or more cups
per day. Moreover, liver cancer is the second leading cause of cancer
death in the world, and studies have shown that individuals who drink
coffee have up to a 40% lower risk.
Also, coffee is extremely useful in the brain protection in the old age,
and it also prevents certain diseases associated with aging. Namely,
the most common neurodegenerative disease is Alzheimer’s, and it is a
major reason for the incidence of dementia.
According to studies, people who consume coffee have a 65% reduced risk
of developing Alzheimer’s disease. The second disease of this kind is
Parkinson’s, and it comes as a result of the death of
dopamine-generating neurons in the brain. Again, people who consume this
drink have a 32-60% reduced risk of this disease. Therefore, the more
coffee they consume, the lower their risk is.
Coffee may also prevent depression. Namely, research has shown that
coffee consumers have a reduced risk of developing depression and are
less prone to committing suicide.
Depression if the leading mental disorder worldwide and it greatly
impedes the life of the individual. A study conducted at Harvard in 2011
showed that those participants who consumed the most coffee had a 20%
reduced risk of becoming depressed. Another review of 3 studies also
showed that individuals who consumed 4 or more cups of coffee daily were
53% less likely to commit suicide.
Regarding the fact that coffee consumers have a reduced risk of deadly
diseases and other common illnesses, it is logical that coffee makes
them live longer.
Namely, one study which lasted for 12- 13years, and was published in the
New England Journal of Medicine in 2012 examined the habits of 402,260
individuals aged between 50 and 71, and showed that the ones who
consumed coffee had a significantly reduced risk of dying. Apparently,
the best results will be obtained if you drink 4-5 cups per day, as this
will reduce the risk by 12% in men and 16% in women.
On the other hand, coffee may also have serious detrimental effects on
health. Caffeine has different negative effects, like sleeping
disorders, and anxiety.
Excess amounts of caffeine can cause anxiety, jitteriness, anxiety,
heart palpitations and may even worsen panic attacks. Moreover, caffeine
may also cause sleeping disorders.
If it has a negative effect on your sleep, you should avoid drinking it
late in the evening. Caffeine may also cause other issues, like
increasing the diuretic and blood pressure, but only if you do not drink
it regularly. Yet, the fact is that really raises blood pressure by 1-2
mm/Hg.
Keep in mind that caffeine is an addictive substance, and may cause
tiredness, irritability, and headache. However, if you drink it
regularly, your body becomes tolerant to these symptoms.
Also, if you abstain from caffeine, you will again experience the same
withdrawal symptoms, including tiredness, headache, irritability and
brain fog for several days. This also shows that this substance causes
addiction.
Regular and Decaf coffee
Numerous people prefer decaffeinated coffee instead of the regular one.
Decaffeinated coffee is usually prepared by rinsing the coffee beans
with solvent chemicals, and each time, some portion of the caffeine
dissolves in the solvent and this is done until almost all of it is
completely eliminated. Yet, it still includes caffeine, but in a reduced
quantity.
Yet, decaffeinated coffee does not have the same health benefits as the
regular one, and it has been shown to have no effect in the case of
liver diseases, type 2 diabetes, or Parkinson’s.
Therefore, you need to know how to boost the positive effects of this
beverage. First of all, avoid anything that is not healthy to your
coffee, including sugar or any kind of chemical-laden creamer.
Also, some modern types of coffee drinks are abundant in calories.
Moreover, you can use a paper filter to brew your coffee. Namely,
unfiltered coffee (like Turkish or French press) includes cafestol,
which is a substance raises cholesterol levels.
Coffee should be avoided by certain people, like pregnant women, or
reduced, as in people who suffer from insomnia, high blood pressure or
anxiety issues. Furthermore, certain studies claim that individuals who
metabolize caffeine slowly have a raised risk of heart attacks from its
consumption.
However, in general, this drink can have numerous positive effects on
your health. If you are a coffee lover, you surely believe that its
advantages outnumber its flaws.
Numerous studies also show that this beverage is extremely healthy for
the majority of people, and even list it in the same category as
extremely beneficial drinks such as green tea.