Enjoy your coffee to gain better health
Coffee is believed to counteract many welfare diseases
Enjoying a nice cup of coffee is one of the highlights of the day for many of us, and not just because of its invigorating effect and taste, as even the aroma can make us feel good. Whether drinking coffee is healthy is subject to endless debate. Recent research has supported the idea that coffee forms part of a healthy lifestyle and can help counteract various welfare diseases. It has been seen that a moderate intake of three to five cups of coffee a day in someone who is healthy (equivalent to around 400 mg of caffeine a day) can affect their likelihood of having a healthier and longer life. For example, a major study of 520,000 patients from ten European countries showed that regularly drinking coffee reduced the risk of a premature death. Previous studies have shown that regularly enjoying a cup of coffee can reduce the risk of type 2 diabetes, heart disease, liver disease, colon cancer, Alzheimer’s disease, and skin cancer (melanoma).
Coffee is rich in antioxidants
The positive effect of coffee comes from the many important substances it contains, such as antioxidants. The antioxidants in coffee are believed to have a positive impact on insulin sensitivity, improve liver function, and reduce inflammation. For example, it’s believed that the antioxidant quercetin in coffee can protect brain cells and reduce the risk of Alzheimer’s disease.
Improve long-term memory with caffeine
Coffee also contains caffeine, which makes us alert. The market for various caffeine products such as energy drinks and supplements is growing steadily. Exciting research has shown that 200 mg of caffeine, equivalent to one large or two small cups of brewed coffee, increases our ability to remember. For example, it was seen that the brain’s ability to store information increased, thus increasing long-term memory. This is because caffeine blocks the substance adenosine, which makes us apathetic, while at the same time it increases the production of BDNF, which is a growth substance for the brain. In animal trials, it has been seen that when caffeine is consumed, BDNF is produced in the area that controls memory. What’s interesting is that, among other things, BDNF has a positive effect on the brain when we exercise. The positive effect of caffeine on memory occurred when the animals in the trial were given caffeine from time to time and were extra receptive. This means that you do not get the same effect with a consistently high intake of caffeine. If you over-consume caffeine, you risk suffering from headaches, tremors, nausea, stomach pain, anxiety, palpitations, and sleeping problems.
How much caffeine does coffee contain?
The amount of caffeine can vary depending on the type of coffee bean used and the amount. According to the EU, to have an invigorating effect, a cup of coffee must contain at least 75 mg of caffeine. A cup of black brewed coffee is estimated to contain around 100 mg of caffeine per 150 ml. A single 30 ml espresso is estimated to contain only 40 mg of caffeine. Since cappuccinos and lattes are espresso-based drinks, you can easily calculate that one of these is equivalent to a single espresso in terms of caffeine content, but it has considerably more calories due to the milk that is added.
Who needs to be careful with coffee?
• Pregnant women should have a limited intake of caffeine. There is discussion about whether there is an increased risk of miscarriage or inhibited foetal growth due to caffeine. Up to 200 mg of caffeine per day, equivalent to one large or two small cups of brewed coffee, is considered safe.
• Those who have trouble sleeping should restrict the amount of coffee they consume after lunchtime or early afternoon. Genetic factors play a role, as different people may have significantly different sensitivity to caffeine. In addition, the body’s ability to break down caffeine is affected by factors such as smoking, as smokers break down caffeine quicker and have lower levels in the blood than non-smokers. Similarly, pregnant women and women who take birth control pills break down caffeine slower and have higher levels in their blood.
• If you have problems with anxiety, caffeine can aggravate this. You should monitor how much caffeine you can tolerate.
• For those with a sensitive stomach, coffee can have an adverse effect on the production of stomach acid, so you should adjust your intake according to your symptoms.
• A shout out to latte lovers! Not only are we drinking more coffee, but cup sizes have also increased, which can result in us consuming many more calories, making coffee a real calorie trap. If you drink milk-based coffee drinks, you should opt for light alternatives. If you prefer almond, oat, or soya milk, you should check whether these contain sugar, which unfortunately they often do.
My advice:
If you like coffee, enjoy two or three cups per day. If you have trouble sleeping, ideally you should not drink coffee after lunchtime.
