Health Benefits Of 1 Cup Of Coffee A Day
It is well known that drinking coffee frequently and in moderation has several health advantages for the body, which aid in maintaining strong excellent health.
According to Sputnik, the antioxidant qualities of coffee, it's capacity to cleanse cells of toxins, improve the immune system, and hence prevent illnesses, are the causes of these advantages.
What coffee is:
Nowadays, coffee, or coffee in general, is the go-to morning beverage for the majority of people since it has a revitalizing flavor and scent and stimulates all of the senses. The Food and Agriculture Organization estimates that around seven million tons of coffee are consumed annually throughout the globe. This beverage is consumed in a variety of ways, whether in various areas or even inside the nation.
It is important to note that the processes used to prepare and process various varieties of coffee vary. Numerous health advantages of coffee have been shown by scientific research and clinical investigations. However, it should be mentioned that excessive coffee consumption is harmful to one's health and may cause anxiety, disorders, or what is known as caffeine intoxication.
Coffee's nutritional value:
A variety of chemicals and nutrients found in coffee contribute to its health advantages. These components include:
- One of the greatest sources of caffeine in nature is coffee, which is the main factor behind the health advantages of coffee, including an increase in mental and physical vitality.
- theobromine.
- theophylline.
- abundant antioxidants that protect a wide range of ailments.
- B1, B2, B3, niacin, B5, and vitamin E are all present in this food, albeit in small amounts.
- Several minerals, including folic acid, potassium, magnesium, manganese, and anise.
- Numerous health advantages of coffee are derived from polyphenols, including:
- Chlorogenic acid aids in lowering carbohydrate absorption.
- sulfuric acid
- acidic coffee.
- Cinchonic acid
- kaempferol. quercetin
- Nicotinic acid.
- Trigonline. Quinoleic acid. tannic acid
- Pyrogallic acid.
Types of coffee
There are many types of coffee, and it is worth noting that, in general, the benefits of coffee do not differ according to its type. To date, only 120 types of coffee with their different varieties have been mentioned in scientific reports, and these types are:
- Arabica coffee or Arabic coffee, the most widespread type of coffee around the world, originated in Ethiopia and constitutes about 80% of the world's coffee production.
- Robusta coffee
- Decaffeinated coffee.
- Sweet coffee or Turkish coffee.
- coffee without caffeine
coffee without caffeine
It is coffee made from regular coffee beans from which at least 97% of its caffeine content has been removed (which means that it is not completely caffeine-free before the coffee beans are subjected to any type of processing or roasting.
Caffeine is removed from coffee in several ways, and it is assumed that the properties and benefits of coffee do not change much after this process, except that the color may change or the taste may become less intense; Depending on the method used to remove the caffeine, this may be more satisfying for people who are unable to tolerate the bitterness or aroma of the coffee or people who are sensitive to caffeine.
Decaffeinated coffee retains the properties of coffee beans, so it provides the body with the same benefits as coffee, except for those of caffeine.
Sweet coffee or Turkish coffee
Sweet or Turkish coffee is a method of preparing coffee that originated in countries in the Middle East and Europe, including Turkey, Iran, and Greece. Since sweet coffee is unfiltered, the concentration of caffeine in it is higher compared to other types.
The benefits of coffee
Adjusting mood, increasing body activity, alerting the min,d and feeling alert is among the most important benefits of coffee that everyone who drinks coffee is looking for.
However, studies have shown many other benefits of coffee, such as it increases the body's immunity, reduces weight, and has other positive effects on humans when drinking it or using it externally.
The benefits of having one cup of coffee a day without any additives
Studies have shown that drinking coffee daily increases energy, improves focus throughout the day, increases dopamine and serotonin levels, and positively affects mood.
The drink protects from many diseases in the long term, and its benefits are as follows:
- A source of antioxidants, it helps cleanse cells of toxins and destroy cancer cells.
- Reducing the risk of heart attacks when consumed in moderation. However, it is not recommended for heart patients without consulting a doctor.
- Reducing the risk of depression by boosting serotonin production.
- Helps lower high cholesterol levels.
- Reducing the risk of colon cancer.
- Helps relieve headaches and joint pain.
- It gives the body energy and allows it to stay in good shape throughout the day.
- Supports cardiovascular health.
- Accelerates metabolism, helps solve digestive problems such as constipation, and accelerates weight loss.
- Caffeine helps stimulate feelings and stimulate attention.
A new scientific study revealed that just one cup of caffeinated coffee per day can reduce the long-term risk of heart failure by up to 12%.
The US experts looked at nutritional information from 3 large-scale US Heart Disease Studies, involving more than 21,000 US adults.
Overall, they found that increased consumption of coffee containing Caffeine is linked to a reduced risk of heart failure in the long term.
The findings add to a large body of evidence that coffee does indeed have health benefits - as long as it is not consumed in large quantities or with an abundance of sugar and cream.
While the study did not look at the reason behind the association, the researchers suggest that antioxidants in coffee may help reduce inflammation and protect against disease.
And in 2019, a University of South Australia study found that drinking more than six cups daily increased heart disease risk by 22%.
And the previous year, research from the American College of Cardiology revealed that drinking three cups of coffee a day could reduce the risk of palpitations by 13% - and that up to six cups a day was safe.
“The association between caffeine and a reduced risk of heart failure was surprising,” said David Cao, assistant professor at the University of Colorado School of Medicine and an author of the new study. The general public often considers coffee and caffeine bad for the heart because people associate them with heart palpitations, high blood pressure, and so on. "The consistent relationship between increased caffeine consumption and reduced risk of heart failure turns this assumption on its head."
D.R. Cao said there is not enough clear evidence yet to recommend increasing coffee consumption to reduce the risk of heart disease, with the same strength and certainty as stopping smoking, losing weight,t or exercising.
Coronary artery disease, heart failure,e, and stroke are among the leading causes of death from heart disease in the United States.
Professor Cao said: "While smoking, ag,e, and high blood pressure are among the most well-known risk factors for heart disease, there are still unknown risk factors for heart disease."
For their study, the researchers investigated coffee intake across 3 long-term US studies - the Framingham Heart Study (FHS), the Cardiovascular Study (CHS), and the Atherosclerosis Risk in Communities Study (ARIC).
Each study involved at least 10 years of follow-up, and collectively, the studies provided information on more than 21,000 adult participants in the United States.
The team also used machine learning through the Precision Medicine Platform, the American Heart Association's cloud-based data-sharing platform, powered by Amazon Web Services.
To analyze the results of drinking caffeinated coffee, researchers categorized consumption as 0 cups per day, 1 cup per day, 2 cups per day, and 3 cups per day.
Across all three studies, coffee consumption was self-reported, and no standard unit of measure was available.
And in all studies, people who reported drinking one or more cups of caffeinated coffee had a lower long-term risk of heart failure — although cause and effect weren't determined.
And in the FHS and CHS studies, the risk of heart failure over decades decreased by 5 to 12 percent per cup per day, compared to not consuming coffee.
Meanwhile, in the ARIC center, the risk of heart failure did not change between 0 to 1 cup of coffee per day.
However, the risk was about 30% lower in people drinking at least two cups daily.
Other findings from the FHS included that drinking decaffeinated coffee appeared to have the opposite effect on the risk of heart failure by significantly increasing the risk of heart failure.
However, in CHS, there was no increase or decrease in the risk of heart failure associated with drinking decaffeinated coffee.
When the researchers dug deeper, they found that caffeine consumption from any source - not just coffee - appeared to be associated with a lower risk of heart failure.
The team found that caffeine was at least part of the reason for the apparent benefit of drinking more coffee.
Study limitations that may have affected the results include differences in the way coffee drinking was recorded and the type of coffee consumed.
Drip, filter, French press,s, or espresso brewing methods may result in different levels of beneficial chemical compounds in the coffee even if the same volume is served.
The origin of the coffee beans was not specified, and whether the coffee was filtered or unfiltered are other details that were not specified.
There may also be variations in unit measurement for a single cup of coffee, such as how many ounces there are in each cup.
The original studies also provided detailed information on caffeinated or decaffeinated coffee, which means these findings may not apply to energy drinks, tea, soda, and other caffeinated foods, including chocolate.
"Coffee can be part of a healthy diet if consumed without added sugar and high-fat dairy products such as cream," said Penny M. Chris-Etherton, professor of nutrition the Penn State University's College of Health and Human Development. The bottom line is -to enjoy coffee in moderation as part of a diet. "Heart healthy: Meets recommendations for fruits, vegetables, whole grains, and low-fat/fat-free dairy products, and is also low in sodium, saturated fat, and added sugars. It's important to keep in mind that caffeine is a stimulant and too much can create a problem, causing jitters and sleep problems."
When is coffee harmful?
Any product, however beneficial, when consumed in excess, causes the body more harm than good. The same goes for coffee. Drinking more than one or two cups throughout the day can cause sleep disturbances. In the absence of a good night's sleep, it may People feel tired and tired during the day.
In addition, excessive coffee intake can lead to irregular heartbeat and heart disease.
Coffee damage
Despite the benefits of coffee mentioned previously, but a Because there are many harms when drinking excessive coffee, and these harms include the following:
- Increased feelings of anxiety and stress, and increased nervousness in some individuals.
- Increasing the time the body needs to fall asleep, i.e. insomnia and sleep problems.
- Indigestion, vomiting, or heartburn in people with coffee sensitivity.
- Diarrhea or loose stools, result from increased bowel movements.
- Exacerbation of gastroesophageal reflux disease.
- Coffee addiction.
- High blood pressure and increased heart rate.
- Needing to urinate frequently.
- Increased incidence of urinary incontinence.
- Drought.
- Increased risk of acne and wrinkles.
- Slowing down the wound healing process, and decreasing the skin's ability to produce collagen.
- Increased risk of miscarriage, premature birth, or low birth weight.
- Increased bowel activity, trouble sleeping, or irritability in infants if a breastfeeding mother drinks too much coffee.
- Yellow discoloration of the teeth.
- Hyperactivity, difficulty sleeping, and stomach problems when children drink coffee in large quantities.
Cases in which you should stop drinking coffee
There are cases in which doctors advise coffee consumers to reduce or stop drinking coffee altogether, to reduce the harms of coffee, and these cases include:
- Patients with high blood pressure and cholesterol.
- Stomach ulcer patients.
- those who struggle with anxiety and sleep issues.
- expecting mother.
- People who take certain medications whose effects are interfered with by coffee or whose absorption is affected by coffee. These medications include aspirin, ephedrine, quinolone antibiotics, estrogen pills, antidepressants, and levothyroxine.
- Reduce your coffee intake if you have osteoporosis, are elderly, or are a woman in menopause (menstrual cycle).
Advice on how to properly drink coffee
To reap the health benefits of coffee and prevent any negative effects, it is advised to:
- Coffee should be consumed in moderation, no more than two cups per day, as this, will protect drinkers from many health issues and benefit their bodies in numerous ways.
- To maximize the health benefits of coffee, avoid adding sugar to it.
- consuming filtered coffee to remove potentially harmful substances like cafestol.
- Avoid drinking ready-made coffee, such as that found in cafes, because it is high in calories and sugar.
- 24 hours before a heart stress test, stop drinking coffee.
- Coffee should not be consumed for at least an hour after consuming sources of calcium and iron from food.
- The best choice for pregnant women is coffee with low levels of caffeine, as long as the daily intake does not exceed two cups.