Is coffee healthy or not?
Whether coffee is healthy or unhealthy depends on how much you drink each day and the addition of ingredients such as sugar, cream or milk.
Studies suggest that consuming dark caffeine in moderation has several health benefits, as it is rich in antioxidants and other nutrients. However, coffee also contains caffeine, which can cause unwanted side effects. Here's an overview of the benefits and side effects of coffee, and how much it's safe to drink each day.
How Coffee Improves Health?· Heart health: Studies suggest that moderate coffee consumption improves heart health and reduces the risk of heart disease and heart failure.
· Manage blood sugar: Drinking coffee can regulate blood sugar. People who drink coffee regularly may have a lower risk of type II diabetes mellitus.
· Brain health: caffeine protects the brain against several diseases, including stroke, Parkinson's disease and Alzheimer's disease.
· Liver health: Coffee (regular and decaffeinated) may reduce the risk of liver diseases such as fatty liver disease, cirrhosis and liver cancer. Caffeine helps keep liver enzymes in a healthy range, and caffeine may reduce the risk of gallstone formation.
· Cancer Risk Reduction: Coffee contains several antioxidants that protect cells against DNA damage. This may reduce the risk of several cancers, including colon cancer and hepatocellular carcinoma.
· Mental Health : Coffee can improve mood and mental function. Studies suggest that coffee drinkers are less likely to develop depression.
· Improved focus: caffeine can help improve concentration and reaction time.
· Improved stamina: research suggests that caffeine can improve your physical strength, endurance, and physical performance. Many health coaches swear by a cup of black coffee before workouts or physical training.
· Helps manage weight: Studies suggest that coffee (especially dark caffeine) may promote weight loss by boosting metabolism and reducing food cravings.
· Longevity: Studies suggest that regular coffee consumption may reduce the risk of death from diseases such as heart disease, diabetes, kidney disease and stroke.
What are the side effects of caffeine?
Side effects of coffee can occur, especially with excessive coffee consumption. However, some people may be genetically more sensitive to coffee and develop adverse effects at even lower amounts.
Excessive coffee consumption can cause side effects such as:
- Sleep disturbances or insomnia
- Stomach ache
- Dysphoria (a state of discomfort or dissatisfaction)
- Heartburn or dyspepsia
- Increased blood pressure
Rapid consumption of excessive amounts of caffeine (about 1200 mg) can cause serious toxicity, including seizures.
Some of the negative effects of coffee also depend on how you brew it:
Adding sugar or cream can make your coffee high in calories, which can increase the risk of obesity and related health problems, such as heart disease and high cholesterol.
Coffee contains a compound called cafestol, which increases blood levels of low-density lipoprotein, or bad cholesterol, which increases the risk of cardiovascular disease. Paper filters help remove cafestol, making filtered coffee safer to drink than unfiltered coffee.
How much caffeine is it safe to drink?
For most healthy adults, the FDA suggests consuming up to 400 mg of caffeine per day is considered safe. It is approximately equal to:
- 4-5 cups of coffee (about 8 ounces each)
- 8-12 cups black or green tea (about 8 ounces each)
Who should pay attention to coffee consumption?
Although drinking coffee in moderation is safe, caution should be exercised if you have health conditions or are taking medication.
- Pregnancy or breastfeeding : Pregnant and breastfeeding women may need to reduce their coffee consumption for their health and that of their baby.
- Genetic : Genetic variations in how your body metabolizes caffeine can determine safe intake limits. If you experience side effects from even small amounts of coffee, it may mean that your body is taking longer than most healthy people to clear the coffee from the system. In such cases, you may need to further reduce your caffeine intake.
- Age : The American Academy of Pediatrics does not recommend caffeine for children and adolescents. If teenagers consume caffeine in any form, it should not exceed more than 100 mg per day.
However, it's not just coffee consumption that you need to be careful about controlling your daily caffeine intake. Caffeine is also found in decaffeinated beverages, weight loss supplements, chocolates, and some over-the-counter medications. Energy drinks can contain up to 40–250 mg of caffeine per 8-ounce serving.
If you're on medication or have any underlying health conditions, talk to your doctor about how much caffeine you can safely consume.