Why Coffee Is Good For You
Millions of people consume different coffee drinks every day to stay active or simply because they like the taste. However, the peculiar taste or energizing effect may not be the main reasons to have a coffee break. According to WebMD, coffee can offer a number of benefits for your health.
Coffee: nutrition facts
The National Coffee Association reports that about 50% of all U.S. adults enjoy drinking coffee every day. An average American consumes about 2 cups of a coffee per day and this amount tends to increase with age. Globally, coffee remains the second most consumed beverage after water.
Traditional coffee can be classified as a brewed beverage prepared from roasted black coffee beans – the seeds from the Coffee plant’s berries. Commonly, there are 2 types of coffee distinguished – Robusta and Arabica.
According to the nutritional profile provided by the United States Department of Agriculture (USDA), coffee contains no sugar, carbs, and the not many calories. That is why drinking coffee for health and energy can be a better choice than sodas, artificial juices, and sweetened teas.
USDA experts claim that 1 eight-ounce cup of regular black coffee contains about 95% of the original caffeine, with the following amounts of vitamins and nutrients:
- Calories – 2.4;
- Fat – 0 grams;
- Sugar – 0 grams;
- Protein – 0.3 grams;
- Vitamin B12 – 0.2 milligrams;
- Pantothenic acid – 0.6 milligrams;
- Potassium – 116 milligrams;
- Magnesium – 7.1 milligrams;
- Manganese – 0.1 milligrams;
- Niacin – 0.5 milligrams.
5 health effects of coffee
Thanks to all these components, you may take advantage of potential benefits of caffeine like:
Can increase your energy, performance, and endurance
One of the most well-known benefits of coffee, that make it so popular all around the world, is the ability to increase activity, energy, and endurance. It is a common science-backed fact that a cup of coffee may help you to stay up the night before exams or during late work hours. Also, coffee can significantly improve memory and cognitive functions because of pantothenic acid in its content.
Can serve as a natural source of powerful antioxidants
One of the black coffee benefits is that it can be your anti-aging beverage offering more antioxidants than cocoa or some tea leaves. Due to the high amounts of antioxidants, drinking black coffee daily may also reduce the risk of having inflammation, cancer, and brain disorders.
Can lower the risk of cardiovascular diseases
Unfiltered black coffee can become a powerful source of kahweol and cafestol, which may reduce the levels of “bad” cholesterol in the blood.
Can prevent type 2 diabetes
It is impossible to reverse diabetes but it can be prevented if you have prediabetes. Avoiding sugary drinks, while drinking lots of water and plain black coffee may prevent raised blood pressure and high insulin levels – two major symptoms of type 2 diabetes.
Can help protect your liver
A few recent studies, including a study published in the Archives of Internal Medicine, claim that one cup of coffee per day may reduce the risk of abnormal liver function. Especially, coffee may be helpful for restoring normal liver function in people with an alcoholic liver syndrome.
What is the healthy coffee amount per day?
If you are wondering how much coffee is safe to drink daily, Dr. Josh Axe, a popular U.S. nutritionist, recommends drinking no more 500 milligrams of caffeine every day – about 5 cups of regular home-brewed coffee. For a healthy adult, drinking this amount can be enough to benefit from all good coffee properties.
Most health care experts agree that drinking no more than 1-2 cups of coffee per day can be beneficial for people who have various mild-to-moderate diseases. Pregnant and nursing women can drink no more than 200 milligrams per day. Children and teenagers should drink no more than 1 cup of coffee per day.
Possible coffee side effects and risks
- Caffeine addiction – caffeine is considered one of the most addictive compounds in the world. This addiction may lead to a potentially dangerous caffeine overdose. Coffee may overstimulate your body if you drink more than 6 cups per day. In turn, the overstimulation may lead to the so-called “adrenal fatigue” revealed through moderate headaches, trouble concentrating, anxiety, irritability, tiredness, loss of appetite, and digestive problems.
- Caffeine may negatively affect mood and increase anxiety. In some people, the regular intake of caffeine can lead to an imbalance of hormones responsible for neurotransmitter function. Due to this imbalance, a person may experience heart problems, hypertension, and anxiety disorder.
Health care specialists recommend avoiding mixing caffeine with sugar and other stimulants in your coffee drinks if you have or had problems with anxiety and nervousness.
How can green coffee be beneficial for your health?
These days many health care specialists talk about the benefits of green coffee beans for a weight loss and metabolism boost. According to several recent studies, unroasted green coffee drinks contain a higher amount of chlorogenic acid than the beverages made from roasted black beans.
Chlorogenic acid may increase the speed of burning glucose and decreasing fat in an overweight body. Also, this natural acid may slow down the release of sugar into the blood.
Other green coffee health benefits can be helpful in:
- Reducing blood sugar levels and, in such way, lowering the risks of having type 2 diabetes;
- Reducing blood pressure. A recent study claims that 800 mg of green coffee per day are enough to prevent high blood pressure;
- Increasing the level of antioxidants in the blood. According to a recent study, if a person consumes 400 mg of green coffee extract or drinks per day, he or she can get about 50% of the recommended daily intake of natural antioxidants.
When choosing a green coffee brand, consider buying a pure extract without binders, additives, cellulose, or fillers.
A healthy coffee recipe to start your day
Consider starting your morning with this healthy coffee drink suggested by Wellness Mama users. Its preparation takes only 3 minutes of your time.
- Organic coffee or green coffee – 1 cup (can be replaced by any chai tea);
- Coconut oil – 2-3 tablespoons;
- Organic grass-fed unsalted butter – 1 tablespoon;
- Vanilla powder – ¼ teaspoon;
- A few drops of stevia extract (optional).
Place all these ingredients in a food processor or blender. Then mix them on high speed for 20 seconds until the drink is frothy. Drink at once after making.
This delicious and creamy drink can offer all mentioned coffee benefits and provide you with energy for a whole day!