Ahha, coffee.. I can smell right through this image. Coffee is more than a warm and comforting drink. It is the most widely consumed drink all around the world. There are people whose days do not start without a cup of coffee. Coffee is an addiction for some people. It might be a strength or weakness for your health.
Coffee has a high level of anti-oxidant and beneficial nutrients. But caffeine can negatively affect our health if it is not consumed in a moderation. Coffee is consumed in various forms like a latte, cappuccino, macchiato, americano, mocha, and a multitude of other hot or cold beverages.
Health and Coffee:
Why people became addictive
Caffeine: caffeine is a natural psychoactive stimulant. It can be found in other plants such as coffee beans, cocoa beans, tea leaves, yerba mate. Caffeine excites the central nervous system and temporarily reduce fatigue, and improve alertness.
Here are the recommendation limits (source):
+ Men and Women 19+ : stay below 400mg/day
+ Pregnant or Breastfeeding women : stay below 300mg/day
How much caffeine is in…
- Espresso, 1 oz (30mL): 65-90
- Cola, 1 can (355mL): 30mg
- Dark chocolate, 1 bar (40g): 27mg
- Brewed coffee: 1 cup(250ml): 100-150mg
- Instant coffee: 1 cup(250ml): 75-105mg
- Iced coffee: 1 cup(250ml): 60-80mg
- Decaf coffee: 1 cup(250ml): 3-15mg (still contains some!)
- Cappuccino/latte: 1 cup(250ml): 45-75mg
- Black tea: 1 cup(250ml): 45-80mg
- Green/oolong/white tea: 1 cup(250ml): 25-45mg
- Energy drink: 1 cup(250ml): 80-100mg
Side effects on vitamin and mineral absorption
Many caffeine beverages include expresso, some for of tea, or coffee, and some drink may hamper the absorption of certain vitamins and minerals such as Iron, Calcium, Manganese and Vitamin B.
Iron and Zinc: Coffee contains tannin (as does tea and wine), which can inhibit the absorption of iron and zinc if consumed within the same hour.
Calcium: If coffee was consumed in a large amount, in a day, it may interfere with your calcium absorption and may lead to increase calcium excretion. Caffeine is associated with reducing bone mass which leads to risk of fracture. What do you do? Don’t drink too much coffee period.
My suggestion have 30 minutes to 1 hour gap between your consumptions of coffee and vitamins.
Health benefits of drinking coffee
Cut down pain
Two cups of coffee can cut post-workout Muscle Pain by 48%. That’s something.
Protect against cirrhosis of the liver
The study showed that both caffeinated and decaffeinated coffee lowered the liver enzyme levels. This study was published in the Hepatology Journal.
Lower the risk of Alzheimer’s disease
Coffee drinking of 3-5 cups per day in midlife was associated with a decreased risk of Dementia/ Alzheimer’s disease (about 65% at late-life). In conclusion, coffee drinking may be associated with a decreased risk of dementia/ Alzheimer’s disease.
Reduces suicide and depression
Some studies even suggest that caffeine intake could reduce the incidence of Suicide. One 2016 analysis looked at 11 observational studies that took place in china between 1980 to 2015. It found that caffeine contributed to a significant decrease in a person’s risk of Depression.
Reduces risk of heart disease
Aortic stiffness can contribute to the risk of Cardiovascular Disease. At the same time, other evidence has indicated that drinking more than three cups of coffee a day can protect against atherosclerosis, a condition in which plaque builds up inside the arteries, preventing blood from flowing normally.
Coffee can’t repair your DNA directly, so it’s in no way can cure for cancer. But scientists now know that coffee does reduce cellular damage, including mutations to your DNA that otherwise might lead to cancer.
Reduce colorectal cancer
Even moderation consumption of coffee can reduce the risk of developing Colonic Cancer by 26%. The protective benefits increase with more consumption.
Other studies indicate that caffeine can specifically increase fat burning by as much as 10% in obese individuals and 29% in lean people. It can also increase the metabolic rate by 3-11%.
Increase physical performance
Coffee increases epinephrine levels in your blood. This is flight or fight hormone, which prepares your body for intense physical exertion. Caffeine breakdown free fatty acids are available as a fuel. Caffeine can improve physical function by 11-12%.
Caffeine side effects
Coffee contains caffeine. Which can cause,
- Stomach upset
- Nausea and vomiting
- Increase heart and breathing rate
A large amount of caffeine might also cause
- Ringing in the ear (tinnitus)
- Irregular heartbeats
- Frequent urination and urgency
- Increase the risk of miscarriage
Trying to Cut Back?
If you feel you’ve become too dependent on caffeinated beverages or are consuming above the recommended limits and would like to cut back, here are some tips:
- Do it gradually
Caffeine withdrawal can give you symptoms of headache, fatigue, inability to concentrate.
Caffeine is present in many other drinks aside from the coffee. Prioritize the one category at a time to decrease caffeine consumption. Such a soda or energy drink.
- Half and half
Try to mix your regular coffee with your decaffeinated coffee.
- Brew time
The longer you brew your coffee, the more caffeine will extract.
- Drink water
Some time tired, fatigued, and cloudy can be simply sign of dehydration
Read my other Health and Wellness Article
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