Benefits of coffee and side effects to know

Benefits of coffee and side effects to know

Are you confused about coffee and whether or not you should drink it? Is coffee good for you? If you follow the news, one day is good for you and the next day it is not.

Coffee is made from coffee beans. Beans are actually berries which, once picked, are processed and dried. The dried seeds are then roasted and finally crushed to make your next cup.

About 80% of American adults drink coffee, myself included. We drink coffee for many reasons. It can be how you start your day, how you stay awake to prepare for tomorrow's test, or what you drink on a first blind date. For me, this is how my day goes - I follow the mentality of "no coffee, no worker". Whatever the reason, it is the most consumed drink in the world.

Yet many never really think about the potential health benefits of drinking coffee. It turns out that there are several.

Several studies have in fact examined the consumption of coffee and its potential health benefits. This article reviews the benefits of drinking coffee.

Coffee nutrition

A cup of brewed coffee provides:

• 2.4 calories
• 7.2 mg magnesium (1.7-2.2% RDI)
• 7.2 mg phosphorus (1% RDI)
• 118 mg potassium (2.5% RDA)
• 0.034 mg thiamine (2.8 - 3% RDI)
• 0.182 mg riboflavin (14-16% RDI)
• 0.458 mg niacin (2.8-3.2% RDI)
• 96 mg caffeine

Coffee is also a source of antioxidants and phenolic compounds. In fact, it is one of the biggest sources of our diet with high antioxidant capacity.

10 health benefits of coffee

Studies have linked the consumption of cups of coffee to several health benefits or a less likely likelihood of developing certain chronic diseases. Coffee drinkers can look forward to the following health benefits.

1. Improvement of cognitive performance

A typical cup of coffee contains about 80 to 100 mg of caffeine, which is a stimulant and can improve energy levels.

Caffeine consumed in amounts of 40 to 100 mg can improve alertness, attention and reaction time.

2. Increase in energy expenditure

Obesity is a problem that affects 42% of American adults. To treat obesity, an energy deficit is necessary either by a reduction in energy intake, or by an increase in energy expenditure.

Caffeine can help regulate body weight by increasing energy expenditure. One study found that 100 mg of caffeine increased energy expenditure by 80 to 150 calories.

It's no surprise that commercially available fat-burning supplements contain caffeine as one of the main ingredients for improving metabolism. But you can get 100 mg of caffeine from a standard 8-ounce cup of coffee.

3. Reduced risk of type 2 diabetes

Drinking coffee can reduce your risk of developing type 2 diabetes.

One study found an inverse relationship between coffee consumption and the risk of developing type 2 diabetes. Compared to non-coffee drinkers, daily coffee drinkers had a 33% lower risk of type 2 diabetes. It should be noted that the lower risk was observed with 6 cups of coffee per day.

Interestingly, the benefit has also been seen with decaffeinated coffee.

Researchers have proposed that chlorogenic acid, a phenolic compound in coffee, is the reason. Animal studies have shown that it reduces glucose levels.

4. Reduced risk of liver disease and / or cancer

Drinking coffee can be good for your liver. Or at least it can prevent the development of liver disease or liver cancer.

A meta-analysis has shown that increasing your coffee intake by 2 cups of coffee a day reduces the risk of developing cirrhosis by 50%. Cirrhosis is a chronic liver disease involving cell degeneration and inflammation. It is usually caused by alcoholism or hepatitis.

The same consumption of coffee has also been associated with a one-third reduction in the risk of developing hepatocellular carcinoma.

5. Reduced risk of heart disease and stroke

Coffee consumption has been shown to increase blood lipid levels. Particularly total cholesterol, LDL cholesterol and triglycerides.

These increases would be an undesirable result when trying to reduce the risk of heart disease. This change in blood lipids did not happen with filtered coffee. In addition, decaffeinated coffee seems to have no effect.

6. May reduce the risk of certain types of cancer

It is estimated that 1.8 million new cases of cancer will be diagnosed this year. Cancer is also one of the leading causes of death in the United States.

Drinking coffee can offer certain benefits and reduce the risk of certain types of cancer.

Studies have shown that higher amounts of coffee are associated with a lower risk of prostate, endometrial, mouth, skin and liver cancer, as well as melanoma and leukemia.

Coffee consumption has been associated with an increased risk of developing lung cancer, but another study found that coffee was not associated with lung cancer if you are not a smoker.

There has been no association between coffee drinkers and colorectal, gastric, colon, rectal, ovarian, thyroid, breast, pancreatic, esophageal, and laryngeal cancers.

More research is still needed on coffee consumption and the risk of cancer.

7. Reduced risk of Alzheimer's disease

Alzheimer's disease is an evolutionary disorder affecting brain function. It slowly destroys memory and thinking skills. It is the most common cause of dementia with age.

It affects 1 in 14 people over the age of 65 then 1 in 6 people after 80.

A meta-analysis has shown that higher coffee consumption is associated with a lower risk of Alzheimer's disease.

8. Reduced risk of Parkinson's disease

Parkinson's disease is a neurodegenerative disease that affects the nerve cells in the brain that are responsible for body movement.

One study found that tea and coffee drinkers had a reduced risk of Parkinson's disease. The risk reduction was more pronounced with 3 cups of coffee / day.

Additional research is still needed.

9. Improving physical performance

Caffeine has been shown to have beneficial effects on physical performance in research studies. Coffee is a common source of caffeine.

Research has shown improved performance parameters for muscle strength and endurance and high intensity sprints after the administration of 200 mg of caffeine.

Caffeine has been used by athletes as an ergogenic aid. It can be effective in moderate doses for endurance events. This is especially true for athletes who participate in events where a small increase in performance may result in a different placement. It is in events where investments are decided by margins of less than one second.

The caffeine used as a performance booster can come from coffee, tablets or gels that improve performance.

10. Less likely to suffer from depression

Depression affects more than 17 million Americans and suicide rates have increased dramatically over the past two decades.

A large longitudinal study has revealed an inverse relationship between coffee and depression. As coffee consumption increased, the risk of depression decreased.

Likewise, a strong inverse relationship has been highlighted between coffee drinkers and the risk of suicide.

Neither study found a causal relationship between coffee and depression or suicide. More research is needed to determine if coffee could play a role in preventing depression.

Side effects of coffee

Most can tolerate moderate coffee consumption without any adverse effects on the body.

Some potential side effects from drinking coffee include insomnia, anxiety, increased heart rate or blood pressure, nausea and headache.

Another concern is that caffeine can reduce the absorption of calcium and adversely affect bone health.

1. Worsen insomnia

Drinking lots of coffee could make insomnia worse. Caffeine is a stimulant and can negatively affect your ability to sleep well.

However, it may depend on the time of day when coffee is consumed. The effect of caffeine from a cup of coffee in the morning will go away in 4-5 hours and is less likely to keep you awake at night.

If coffee interferes with your sleep, it is recommended that you avoid caffeine, from whatever source, for 6 to 8 hours before bedtime.

2. Increased heart rate or blood pressure

A large amount of caffeine in coffee could cause "coffee tremor" or an increase in heart rate and / or blood pressure.

The increase in heart rate or blood pressure is usually temporary. Heart rate and blood pressure return to normal level. Coffee does not cause this side effect to become a chronic condition. 

3. Reduced absorption of calcium

Excessive caffeine intake from coffee can increase calcium loss and reduce calcium absorption. It is thought to negatively affect bone health leading to osteoporosis and an increased risk of fractures.

However, the change in calcium absorption is very small and adding milk to your coffee can make this side effect negligible because milk is a good source of calcium.

How much caffeine in a cup of coffee?

An 8-ounce cup of brewed coffee contains 80 to 100 mg of caffeine. Some specialty coffees from cafes or restaurants may have higher amounts. If you need to know the content, you can simply request or check their nutritional information.

Is coffee ok to drink every day?

For most people, it is okay to drink coffee in moderation every day. Up to 400 mg of caffeine is generally safe, which equates to 3 to 5 cups of coffee per day, depending on the type of coffee and portion size.

Who should not drink coffee?

In general, children and adolescents should avoid caffeine because their brains are still developing. Pregnant women may be able to drink coffee, but should avoid excessive amounts of caffeine. In addition, caffeine can be transmitted through breast milk, so breastfeeding women should avoid excessive amounts. Anyone who has trouble tolerating coffee may also want to avoid it. For example, coffee can worsen reflux symptoms for some.