The key to the benefits of coffee is to consume it in moderation. What are its beneficial ingredients?
Excessive caffeine consumption is harmful to health, and those who want to stop it have good reasons. However, coffee consumed in moderation has many health benefits, says a British expert.
These benefits do not begin or end with cardiovascular health Dr. Justin Stebbing, professor of biomedical sciences at Anglia Ruskin University.
As he writes on the scientific portal The Conversation coffee is rich in B vitamins such as riboflavin (B2), pantothenic acid (B5), thiamin (B1) and niacin (B3). It also contains potassium, manganese and magnesium. Each glass contains a small amount of them, which significantly increases the daily intake when we consume several glasses.
Coffee is also rich in antioxidants. In fact, many people in the West get more antioxidants from coffee than from fruits and vegetables.
It is a tonic
But how does coffee affect our health? Among the best-known potential benefits are increasing energy and improving mental alertness, especially during morning or afternoon sleepiness.
These benefits are attributed to its natural stimulant, caffeine. Caffeine binds to adenosine in the brain. Adenosine is a substance (neurotransmitter) with suppressive properties that promotes sleep and suppresses alertness.
Its binding results in stimulation of the secretion of two other substances by the brain. These substances are dopamine and norepinephrine. Their increased secretion improves mood, reaction time and mental function.
In physical health
Coffee also provides significant benefits for physical health, Dr. Vortex. In the long term, its moderate consumption reduces the risk of developing:
- Cardiovascular diseases. Coffee reduces the risk heart disease and stroke. In addition, 1-2 glasses per day reduces the risk of heart failure. It is also associated with a reduced risk of death from cardiovascular causes. Even if someone has a heart rhythm disorder, coffee does not harm them. according to recent studies.
- Type 2 diabetes. It can improve the body’s ability to process glucose (sugar). Thus, it reduces the chances of its development.
- Liver disease. Coffee pot also have a protective effect on the liver. In fact, studies have shown that regular and decaffeinated (decaffeinated) are associated with healthier liver enzymes. Its consumption is also associated with a reduced risk of liver cirrhosis and liver cancer.
- Cancer. Associated with its consumption 18% reduction in risk cancer development. It is also associated with a reduced risk of certain types of cancer, such as colon and endometrial.
- Neurodegenerative diseases. Coffee may reduce the risk of developing Parkinson’s disease, Alzheimer’s disease and other forms of dementia. It can also help Parkinson’s patients move better.
In Mental health and longevity
Dr. Stebbing notes in his article that coffee is also good for mental health. Research has shown that he has lovers less likely to develop depression. It is also associated with a significant reduction in the risk of suicide.
With all these benefits, it’s no surprise to find that coffee is associated with it increase in life expectancy. Excellent education More than 400,000 volunteers found 4-5 cups a day to be the most beneficial.
The key to all of this is moderation. You should not drink endless glasses every day and it is better to avoid sugar and cream. In this way, you will be protected from unnecessary calories.
Experts recommend no more than 200 mg of caffeine in one shot and no more than 400 mg per day. from all sources. According to the European Food Safety Authority (EFSA). The caffeine content (approximate) of common products is as follows:
- One cup of filter coffee (200 ml) = 90 mg
- One espresso coffee (60 ml) = 80 mg
- Energy drink (250 ml) = 80 mg
- One cup of black tea (220 ml) = 50 mg
- One can of Coke (355 ml) = 40 mg
- Regular chocolate (50 g.) = 25 mg
- Milk chocolate (50 g) = 10 mg