Did you realize that drinking coffee has health benefits? From lowering inflammation to improving concentration, licensed dietitians and nutritionists share data on a variety of topics.
When you reach for your third or fourth cup of coffee, has a significant other or close friend ever said “again?”? The good news for coffee aficionados everywhere is that having a daily coffee habit may be beneficial.
In the early 1990s, the International Agency for Research on Cancer classed coffee as a potential carcinogen, and it once had a reputation for being unhealthy. Shahzadi Devje, RD, a certified diabetes educator in Toronto, Canada, notes that the previous quarter-century has produced higher-quality data and increased our understanding of coffee’s health effects. The case for coffee has never been stronger! According to Melissa Nieves, RD, who is based in San Juan, Puerto Rico, “there is no definitive evidence supporting the assumption that coffee is bad.”
Keep in mind, though, that we are only discussing coffee. According to Ginger Hultin, RD, a spokesman for the Academy of Nutrition and Dietetics based in Seattle, “the advantages investigated are generally from coffee.” Thus, if you consume coffee with additional sugar or high-fat cream products, the health benefits may be nullified. Here is what you need to know about black coffee.
Obviously, dietary habits are all about moderation and balance. Hence, you may be fine if you add a small amount of sugar and that is your only source of added sugar for the day. But, you may discover that a dash of cinnamon in your coffee is all the sweetness you require. If you can’t live without cream, try this healthy homemade creamer recipe.
Regular and Decaf Coffee Contains Antioxidants
Coffee is one of the most abundant and consistent sources of cell-protecting antioxidants, as many individuals take it every day. According to a 2014 study published in Antioxidants, coffee is in fact one of the most important sources of antioxidants in the Western diet. Nieves adds that a simple cup of coffee has more than a thousand chemicals with excellent antioxidative activity.
What about decaf coffee? Nieves argues that regular and decaf coffee have comparable quantities of antioxidants. “Yet, it appears that the procedure of caffeine extraction may diminish the levels of phenolic acids and antioxidant capability in decaf coffee.” In summary, regular coffee may offer more health advantages than decaf coffee, but decaf coffee still provides health benefits. (Here’s how to determine the best type of coffee for you.)
Coffee may Help Reduce Inflammation
Consuming antioxidants on a daily basis has the potential to lessen inflammation. “The majority of the purported health advantages of coffee are predicated on the possibility that coffee has antioxidant and anti-inflammatory characteristics that, over time, may lower inflammation. What does inflammation reduction accomplish? A 2017 assessment published in the Annual Review of Nutrition indicated that coffee consumption was connected with a lower risk of type 2 diabetes and Parkinson’s disease, among other illnesses. This may ultimately reduce your risk of chronic disease.
Coffee may Help Prevent Cancer
“Observational studies have connected coffee drinking with a likely reduced risk of breast, colorectal, colon, endometrial, and prostate cancers,” writes Devje, referencing the previously stated Annual Review of Nutrition study. Coffee consumption was related to a lower chance of acquiring certain cancers, but “bear in mind that the data is observational, and we cannot assume a causal association.
Coffee is Linked to a Lower Risk of Depression
Yes, evidence indicates that coffee use reduces the chance of this mental illness. According to Jeni Hollifield, RDN from Healthy Grocery Girl in Colorado Springs, Colorado, a big Harvard longitudinal study including more than 50,000 women indicated that moderate coffee consumption reduced the risk of depression in women. In the study, which was published in JAMA Internal Medicine, women who consumed two to three cups of coffee daily had a decreased risk of depression than those who used one or fewer cups per week. In the study, drinking decaf coffee was not associated with a reduced incidence of depression. (In this manner, you can determine if you are depressed.)
Coffee may Aid Heart Health
Good news for those with a family history of cardiovascular disease: Coffee consumption may reduce the risk of heart disease. Three to five cups of coffee a day, according to a review published in Circulation, provide the most health benefits. Coffee may also lessen the risk of various types of heart disease. “The American Heart Association found that drinking coffee was connected with a 7% reduction in the risk of developing heart failure and an 8% reduction in the risk of stroke for each additional cup of coffee eaten per week,” Nieves explains.
And finally, coffee consumption may lessen the incidence of atrial fibrillation, which, according to the American Heart Association, can lead to a stroke. A 2018 study published in JACC: Clinical Electrophysiology suggests that ingesting up to 300 mg of caffeine per day may be protective against cardiac rhythm problems.
Coffee may Enhance your Focus
According to Devje, caffeine enhances performance on simple and complicated attention tasks as well as alertness. A short study published in Consciousness and Cognition in March 2020 indicated that consuming coffee may boost your focus, but not your imagination. A small sample of 80 persons was given either a 200-milligram caffeine pill (equivalent to one cup of coffee) or a placebo study. After analyzing the effects of caffeine on problem-solving, idea creation, working memory, and mood, the researchers discovered that caffeine improved their problem-solving abilities. It would be necessary to test these impacts on larger populations.
Coffee may Help you be a Better Athlete
Absolutely, coffee can aid in winning a race. Angelo White states that caffeine can improve athletic performance and aid in muscle regeneration after exercise. “Coffee is a good vehicle for safe levels of caffeine, as many supplements containing the stimulant are not adequately regulated and frequently labeled incorrectly. In addition, it has been demonstrated that the amount of caffeine present in a standard medium-sized coffee is effective.”
How much Coffee Should you Drink?
Now that you are aware of the benefits of coffee, it would be helpful to know how much you should be drinking daily. The U.S. Food and Drug Administration recommends limiting daily caffeine consumption to 400 mg, or roughly three to five cups. “Numerous research indicates that moderate consumption is the upper limit at which benefits are observed,” Hultin explains. According to the March of Dimes, pregnant women should limit intake to no more than 200 milligrams per day.
Yet, some restaurant coffees contain significantly more caffeine than the average cup. Caffeine Insider reports that an 8-ounce tall Starbucks Reserve Roast contains 190 mg of caffeine, while a 16-ounce grande nearly hits the daily limit.
Caffeine in excess can cause other problems. “It has been demonstrated that consuming more than five cups of coffee each day causes issues owing to caffeine intake,” explains Hollifield. “Excessive coffee consumption can cause anxiety, a quick heart rate, stomach trouble, and even high blood pressure.” Caffeine affects each individual differently, depending on their genetic makeup and how their bodies metabolize it. This is all the information you need regarding coffee and high blood pressure.
Obviously, if you’re not already a coffee drinker, there’s no need to start. Hultin states, “You do not need to consume coffee to be healthy.” The presence of antioxidants is one of the most intriguing benefits. You could obtain these nutrients via tea or other foods, such as fruits and vegetables. Due to its vitamins, minerals, and antioxidants, it is crucial to have a diet comprised of whole foods. “Health is dependent on the big picture.”
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