By now, we all know that coffee is the most used beverage in the world after water.
It is a drink rich in history, very ancient that has led coffee to be widespread in practically all the nations in the world and on every continent.
Many nations even have real stories with contours of various legends that make coffee precious not only for the drink itself but for the culture and tradition that make the drink a true emblem of our way of being.
This drink is considered and called with the appellation of “Black Gold” to demonstrate the importance of coffee in different countries of the world.
Today it is consumed practically everywhere, and each nation also differs in the way it is prepared.
Today the question is known whether coffee does good or bad in taking it. but there are perhaps sometimes conflicting opinions on issues, but today we can confidently say that coffee brings many benefits to the human body and perhaps some risks. … Let’s see in detail.
For many people, coffee for breakfast is a real ritual where good habits and pleasure meet in a moment of pure taste. Some prefer espresso coffee, others American coffee, others still milk-stained coffee, but few would know how to give up its taste in the early morning.
Espresso is a way of saying good morning that is now appreciated all over the world. In the past, some worried about the effects of coffee on health, but today some new discoveries will make lovers of this drink smile: coffee is good for the brain, skin, and body! Let’s find out together in these numerous studies and points that make us discover the main benefits of coffee
To many, it will not sound so usual to hear it. But it seems that coffee and health is just a perfect combination!
Coffee and health are a combination that works! Despite what has been said in the past, it is increasingly clear today, through scientific research, that moderate consumption of coffee in adulthood can be valid prevention and fight of specific pathologies.
Caffeine Effects
Caffeine has positive effects on liver health, for the prevention of certain cancers and for many physiological functions of man. It also appears that the drink is excellent for preventing degenerative diseases such as dementia and for promoting cognitive development.
A good coffee, especially at certain times of the day, is a form of “pampering” which we hardly give up. A habit widely spread among peoples and cultures, given that, every day. In the world, it is estimated that around 1.6 billion cups of coffee are consumed every year.
Of course, the important thing is not to overdo it in order not to incur harmful side effects to health.
The key to everything, therefore, the positive and negative effects is certainly attributable to the main substance contained in coffee: caffeine, one of the most consumed psychoactive ingredients in the world.
Well, several studies at different times carried out by researchers from the most prestigious universities in the world, but not only demonstrate that moderate consumption of caffeine would improve our ability to carry out some daily activities, such as reading.
As on the perceptual front, it seems that caffeine is able to improve the overall perception of a visual scene. But we know that the global perception whose control is essentially exercised by the attentional circuits of the right cerebral hemisphere is directly connected to the reading ability.
It is no coincidence that the global perception skills observed since kindergarten are able to “predict” how the development of future reading skills will be in the following years. After all, behavioral training that improves overall perception skills in people with reading difficulties also improves this ability.
But that is not all.
Studies also show that, on a linguistic level, caffeine consumption would improve performance in semantic reasoning activities.
For these reasons and caffeine intake, by facilitating global perception and semantic reasoning, performance in specific reading tasks can also be improved.
Studies have shown that those who consume low or normal quantities of caffeine daily, a single dose of 200 mg of this substance (about two espresso coffees), accelerates the reading speed of the text. It should be noted that the improvement in speed observed in reading the text was not generalized to tasks of reading single word lists or meaningless words.
It is important to underline that the improvements in reading skills were accompanied by a change in the overall perception of visual stimuli, without any effect being detected on alert functions, attention orientation skills, executive or phonological functions, demonstrating the presence of a specific connection between the speed in reading the text and the attentional mechanisms of the right hemisphere, involved in the execution of semantic tasks and in the global visual perception.
Coffee Positives
But it does not end there since the benefits that coffee can bring are different.
Coffee contains hundreds of substances, and its chemical characteristics vary depending on the species of the plant, the place of growth and the processing of the drupes, as well as the roasting of the seeds and the thermal process that transforms the green bean into a roasted bean, ready to be ground and used for the preparation of the drink.
Although caffeine represents only 1.3 to 2.4% of coffee raw material, it is the best-known substance and has many known pharmacological properties, even though. One hundred eighty years after its discovery, it still involves many researchers in numerous studies.
It is the substance that characterizes coffee, but it is not exclusive to this plant since we find it in numerous plants such as cocoa beans, tea leaves, guarana berries, and also in cola nuts but in lower concentrations.
Due to the presence of caffeine, coffee is one of the nerve foods, that is. Those capable of stimulating the nervous system. Other methylxanthines, Alkaloid substances such as 1.3 di-methylxanthin (known as ” theophylline “mainly present in tea) and 3.7 di-methylxanthin (known as” theobromine “mainly present in chocolate).
Coffee is a surprisingly rich drink in antioxidants; in fact, it contains hundreds of biologically active molecules, including phenolic compounds (chlorogenic acids, caffeic acid, ferulic and para-coumaric) and melanoidins that have a remarkable antioxidant activity.
It is also rich in methylxanthines such as caffeine, which acts by stimulating the central nervous system, a mild psychostimulant that, above all, improves attention and alertness. On the cardiovascular system, caffeine, in addition to having direct effects on the contraction of the heart muscle has been associated with a series of risk factors for cardiovascular disease.
Among these, it was mainly associated with an increase in blood pressure, at best the body’s energy sources.
Does Coffee Reduce Aging?
Rich in valuable nutrients for the body, coffee can be considered a real ally of well-being, starting from the fact that it represents the largest source of antioxidants in the Western diet.
According to scientific literature, in fact, coffee drinkers would derive more antioxidants from this drink than from the set of fruits and vegetables consumed daily.
Coffee is rich in particular antioxidant substances, which, in addition to reducing cellular aging, are more absorbed by our body than those found in fruit or vegetables. This means that our body is able to maximize the absorption of these antioxidants better.
Did you also know that its scent reduces sleep deficiency stress? The intoxicating scent of coffee is one of the main reasons for pleasure when enjoying this drink. Today, research indicates that its pleasant scent is also a benefit for our body, as it has the ability to cause dramatic changes in the proteins that cause sleep deficiency stress.
Coffee Side Effects: Effects Of Drinking Coffee
1) Helps the cardiovascular system: regular consumption of 3 coffees a day seems to reduce the risk of mortality from cardiovascular causes, not thanks to caffeine, but due to the daily intake of antioxidants contained in large quantities in coffee beans, also through the consumption of decaffeinated coffee.
2) Counter the memory problems related to Alzheimer’s: a study conducted in Florida on mice has shown that caffeine hinders the birth of the disease, intervening directly on its formation process; it even seems that this substance can positively affect the care of those who are already Alzheimer’s patients.
3. Helps prevent Alzheimer’s and Parkinson: Alzheimer’s disease and Parkinson’s disease represent the two most common neurodegenerative diseases in the world. In both cases, there is no resolutive cure; therefore, prevention through lifestyle care is certainly one of the most effective and important tools.
According to reports from several studies, coffee can also be a valuable tool for prevention, as it would help reduce the risk of Alzheimer’s up to 65%. and the risk of Parkinson’s disease between 32% and 60%
4. It acts on the prevention of certain types of cancer: the protective effect of coffee against tumors of the digestive system, liver, and colon. In addition, coffee has proven to be an “ally” of women because, according to studies, it has shown protective effects on the endometrium, the mucous membrane that lines the uterus internally.
5. It improves energy levels and stimulates some brain functions: Thanks to caffeine, the most known psychoactive substance in the world, coffee can help you feel less tired and thus increase energy levels.
Being able to block the action of an inhibitory neurotransmitter called adenosine, caffeine promotes the action of other neurotransmitters (norepinephrine and dopamine) with an energizing effect.
Many scientific studies also show how coffee is able to stimulate some brain functions including memory, mood, attention, reaction times and including general cognitive functions;
6. It helps increase metabolism and burn fat: Did you know that caffeine is almost found in all slimming and fat-burning products?
As shown by several studies, in fact, caffeine is able to increase the metabolic rate by 3-11 % effects, which, however, may be less in those who drink coffee for a long time.
Being able to stimulate the nervous system, then, caffeine can also induce the sending of signals to the fat cells to burn fat reserves. If you want to lose weight, but be sure to avoid sugar and high-calorie milks or creamers. By having a planned meal, you can achieve your weight goal. You can read more about it here on how to carefully plan your diet for more effective weight loss.
Coffee Nutrients
Coffee is much more than black-colored water. Just think that a single cup of coffee contains:
- vitamin B2. essential in metabolic processes and for maintaining healthy nervous tissue, skin, and eyes;
- vitamin B3. essential in the working of the nervous system;
-vitamin B5 and manganese, fundamental elements in the transformation of food into energy; - potassium and magnesium, minerals very important for somebody functions, such as energy production, the transmission of nerve impulses and the efficiency of the cardiovascular system
8. Lowers the risk of type II diabetes: Type 2 diabetes is the most well-known and common form of diabetes in the world (currently affecting around 300 million people) and is characterized by high blood sugar levels.
The cause of this chronic disease is an alteration in the amount or functioning of insulin or a hormone produced by the pancreas that regulates the entry of glucose into the cells.
As demonstrated by scientific literature, coffee drinkers incur a significantly lower risk of developing type 2 diabetes.
Specifically, according to a massive review that examined the data from 18 research studies, each cup of coffee drunk would be associated with a reduction of 7% risk of developing type 2 diabetes
9. Combat water retention: Water retention is a very common dysfunction in both sexes, but especially among the female population: it is a tendency on the part of the tissues to retain excess liquids, with the consequent appearance of swelling and above all that annoying sense of heaviness.
The most affected areas are thighs and buttocks, and, although the causes may be due to some pathologies, more often, the fault is to be attributed to a wrong lifestyle and an incorrect diet.
Coffee consumed in the right quantities can be a valuable health aid. According to the American Heart Association, caffeine has a big effect on blood flow and on improving blood circulation.
Naturally, the ends of the body and the legs, in particular, are the ones who benefit most from the consumption of coffee.
This is all combined with the diuretic function that this drink has.
False myths related to possible side effects are often linked to coffee consumption. Like, for example, the belief that it hurts the heart.
It had spread, most likely, following the first European studies on the subject, conducted in Scandinavia, where, however, the preparation is different: the powder is boiled in water and is not filtered.
This involves the release of hypercholesterolemic substances, which, over time, have fueled the belief that it could hurt the heart “Fortunately, scientific research has placed this drink in a new light, helping to highlight its benefits.
A lot of recent research all over the world has led to the awareness of how useful coffee is for the human organism.
The most recent research has focused, in particular, on caffeine, the Institute for immunity, transplantation, and infection of Stanford University in California (USA) has highlighted its ability to block the IL-1 -beta protein, which causes inflammatory processes;
The Italian Andrology Society has shown that it stimulates erectile tissue through a particular chemical process and acts as a sort of natural Viagra so as to reduce the risk of dysfunction by up to a third; Finally, scientists from the Boston Children’s Hospital have shown how effective it is against chronic pain, because it allows the influx of dopamine to the center of the pleasure of the brain, thus alleviating the feeling of being unwell.
The positive effects naturally depend on the cups consumed. After examining more than 740 studies, scientists from the Life sciences institute (USA) have established that up to 4 cups a day; there are no risks.
The limit not to be exceeded to avoid contraindications is 300 mg of caffeine per day. Considering that the espresso of the bar contains about 75 and the mocha coffee about 80. so it is not advisable to exceed the daily doses recommended by the research.
In addition, there may be a risk related to excessive consumption of caffeine, which can include, especially in those who are not used to the drink, tachycardia, nervousness, difficulty falling asleep, or poor sleep quality.
The morning is the ideal time to have coffee, but as soon as you wake up.
The neuroscientists of the University of the health sciences of Maryland (USA) have established that the ideal time for coffee is between 9.30 and 11.30. when the levels of cortisol, the hormone that keeps us awake, begin to drop.
Before, when due to daylight, they are at the highest level, caffeine would not have a strong effect and would induce the body to become addicted, then leading us to overdo it with the cups.
To ensure the beneficial effects of polyphenols, coffee must be well made.
The too-high flame that licks the walls of the coffee maker alters the coffee. Often then you do not pay attention to the right level of water and press the powder, obtaining poor quality food.
For those who use machines with pods or capsules, the problem is the presence of slag when the dispensing button is held pressed for excessive times. If you want a long coffee, it is better to make a normal espresso and add hot water, the same to the bar.
Finally, to understand if the coffee in the bar is well made, there is a trick: Calculate the time that passes from the moment the barista operates the machine to when the dispensing ends and, then, checks how much liquid there is in the cup: the rule applies about 25 “by 25 mm.
But then the question arises, but does coffee have only positive aspects? No contraindications?
Eh. No, it’s not like that…
We have just said that coffee that is not well made, or too strong or to take excessive quantities, certainly leads to having adverse effects in relation to its many benefits, therefore a good rule is not to abuse it.
Negative Effects Of Coffee
When we talk about quantities, we are referring to caffeine, which is a substance that is not only present in coffee, and we must take this into account!
The synergistic and cumulative effect of the various foods must always be taken into consideration and, together with it. Also, the contribution of some caffeine-based drugs, such as certain pain relievers, fat burners, and anorexiant.
So from this point of view, the 300 mg not to be exceeded per day should be understood, taking into account all the foods we eat in a day and their different quantity of caffeine that we should add so as not to exceed the consumption limit.
It should be noted that habitual use of a certain tolerance is established towards coffee.
This explains why, in subjects who make little use of this drink, the intake of 200-250 mg of caffeine is often sufficient to trigger disorders such as insomnia, headache, anxiety, irritability and hot flashes.
We have seen how the consumption of coffee has incomparable beneficial effects; this is to be understood when the consumption of this drink is moderate, that is—the right doses without abusing it.
So we know that it stimulates gastric secretion, salivary and biliary; therefore has a mildly digestive effect; slows down the heart rate, causes coronary dilation and bronchodilation; can improve allergic and asthmatic conditions; improves psychomotor activity, athletic performance, mood and resistance to sleep and fatigue; useful adjuvant in the treatment of obesity (anorexizing and thermogenic effect); mild diuretic properties. All these are only a part of all the benefits we can derive from this drink, already listed above.
Just increase the doses and take them excessively compared to what we are advised and in this case, we should talk about: heartburn and acidity of the stomach, esophagitis and gastroesophageal reflux (especially if we drink it on an empty stomach); we may also have tachycardia, hypertension, and arrhythmias; anxiety-inducing effect and causes tremors, insomnia, and excitability; reducing the absorption of calcium and iron, it favors the appearance of osteoporosis and anemic pictures.’
As is obvious, the negative effects worsen when coffee is associated with other psychoactive drugs such as alcohol or tobacco.
The use of coffee must be limited or replaced with another drink but also decaffeinated coffee, in case you suffer from some pathologies. In this case, we would not have positive effects by drinking coffee but all the opposite.
Obviously, we are talking almost exclusively of caffeine, and we must take into account that this substance is present not only in coffee, as previously said.
Who suffer from a peptic ulcer; dyspepsia; hypersecretory gastritis; reflux disease; hypercholesterolemia; ischemic heart disease; high blood pressure and cardiac arrhythmias; abuse of alcohol, smoking or other psychoactive substances; pregnancy (no more than two cups a day); fibrocystic mastopathy, it is better to avoid drinking coffee.
From what we said, we can deduce that coffee actually brings many benefits to our body, as long as we take the right one and that there are no other pathologies that make coffee a harmful and no longer beneficial drink.
In some cases, it is better to prefer alternative drinks to coffee, such as soluble herbal teas. An excessive amount of caffeine is harmful not only for our body but also for our concentration and lucidity. The body is overloaded, and the only thing we feel is a strong malaise after coffee.
The alarm bell that warns us that we are drinking too much coffee manifests itself with several symptoms, some more common, some less. The most common are these:
nervousness; irritability; dizziness; anxiety; tachycardia; insomnia; headache; nausea; He retched; sweating; tremor; muscle tension; stomach ache.
There are also long-term damages, such as heart ailments (arrhythmias, etc.) and those affecting our digestive system. In fact, with the habit of taking too many coffees, there is continuous stress on gastric enzymes. And this overtime (even relatively little) turns into gastritis and intestinal disorders, annoying and not easy to eradicate.
It is, therefore, absolutely essential not to overdo it with coffee.
Do not go overboard with coffee means making the most of its (good) potential.
In fact, there is no mention of completely eliminating one of our great little daily pleasures. Obviously, if we are not allergic. In that case, yes. Caffeine is banned. If instead our body tolerates it without problems, a steaming black cup will be the perfect adjuvant for our awakening, of body and mind, a concentrate of positive charge formed in a cup.
We will feel good, energetic, awake, focused, and attentive, our body will bear better the daily rhythms, but at the same time, we will sleep peacefully. Even after a hearty meal, coffee will help our digestion without absolutely damaging the stomach.
So does coffee is not healthy?? Coffee is healthy. Too much coffee not. The difference is substantial. We need the right balance in everything. Even when it comes to espresso, a couple of cups a day are the perfect dose to be able to exploit (only) all the benefits that this beloved dark drink can reserve, obviously except in the case in which we must avoid caffeine (particular pathologies, pregnancy, small children or elderly).
We also pay attention to other foods that contain caffeine, such as tea—cocoa, energy drinks.
