In today's fast-paced life, coffee consumption has become more of a status symbol than a source of energy. People drink coffee to overcome stress and keep themselves energetic without realizing that they may become addicted to it. Consuming too much coffee can have negative consequences, making it important to be mindful of one's intake. Knowing Coffee's health benefits and risks, as well as the appropriate quantity that won't harm your body can help you manage your daily coffee cups and enjoy it without worry. This article will provide you with an understanding of the advantages and disadvantages of drinking coffee.

As a coffee lover, starting the day with a cup of coffee is a perfect start. However, is it advisable to drink coffee on an empty stomach after waking up? This question often bothers people and there are many other related queries like - what is the right time and quantity of coffee to consume, should it be taken with milk or consumed black, and is instant coffee less harmful than filtered coffee? In this article, you will find answers to all these questions.

While coffee is known for its energy-boosting properties, but excessive consumption can lead to negative effects such as insomnia, nervousness, restlessness, upset stomach, nausea, dehydration, dizziness, vomiting, etc.

However, some studies have shown that moderate coffee consumption can have health benefits. According to Harvard T.H. Chan School of Public Health, if a person consumes 3-5 cups of coffee per day, he will have less risk of Type-2 diabetes, heart-related diseases, depression, liver-related diseases, endometrial cancers (uterine wall's cancer), and brain-related diseases such as Parkinson's disease and Alzheimer's by up to 40%.

Nutritional Contents of Coffee

Coffee is a popular beverage enjoyed by people. It is important to know what is present in coffee that makes it beneficial or harmful, depending on the quantity of its consumption. A cup of black coffee, which measures approximately 240-250 grams, contains the following: Sodium – 4.8 mg Potassium – 118mg Magnesium – 7.2mg Calories – 2.4 Fat - 0 Protein - 0 Carbohydrate - 0 Sugar - 0 Fiber - 0 Caffeine – 70 -140mg The amount of all the above-mentioned nutrients increases when you add sugar, any other sweetener, cream, milk, etc. to pure black coffee. Caffeine is the main component of coffee, whose quantity can range from 70 -140 mg in a cup, depending on the brand of coffee and the method of preparation. The more particles of ground coffee there are in your cup, the more caffeine your cup will have. For this reason, the amount of caffeine in drip or filtered coffee is much higher than that of espresso or instant coffee.

Benefits of Coffee

1. Prevent anti-aging

Coffee is known to prevent aging and protect against heart disease and cancer due to its antioxidant properties. Coffee contains antioxidants such as hydrocinnamic acid and polyphenols-12, which play a crucial role in maintaining our health.

These antioxidants primarily function by reducing oxidative stress in the body. Oxidative stress occurs when there's an excess of free radicals, which can damage cells and contribute to various diseases, including cancer and heart disease. Therefore, it's essential to consume foods rich in antioxidants to counteract oxidative stress. An average person requires 1-2mg of antioxidants daily, emphasizing the importance of incorporating antioxidant-rich foods into our diet. Both vegetarian and non-vegetarian sources of antioxidants are available in nature, and coffee is among them.

2. Energy Booster

We're all familiar with the energizing effect of coffee, which is why it's a popular choice among many. Let's delve into how coffee provides us with energy.

Caffeine, a primary component of coffee, serves as the main source of energy derived from this beverage. Upon consumption, caffeine is rapidly absorbed by the body. Research, such as that discussed in an article by ASCPT, indicates that nearly 99% of caffeine is absorbed within 45 minutes of ingestion, after which it travels through the bloodstream to reach the brain. Within the brain, caffeine acts as a stimulant by blocking certain nerve cells. This action promotes wakefulness, enhances concentration, and combats drowsiness. Additionally, caffeine prompts the release of neurotransmitters such as dopamine and adrenaline into the bloodstream. These chemicals contribute to feelings of alertness, focus, and vigor while warding off fatigue. For a normal adult, consuming up to 400mg of caffeine per day is considered safe and does not have adverse health effects. This amount roughly equates to drinking 3-5 cups of coffee daily. However, pregnant and lactating women need to limit their caffeine intake to below 200mg. Exceeding this threshold may increase the risk of complications such as miscarriage and delivery difficulties.

3. Reduces Brain-Related Diseases and Depression

As mentioned above, caffeine found in coffee acts as a stimulant, providing a temporary boost to individuals experiencing depression. Research conducted by the Harvard School of Public Health suggests that regular consumption of caffeine can lower the risk of depression by approximately 20%.

Moreover, consistent and moderate coffee consumption over the years has been linked to a reduced risk of developing brain-related diseases such as Parkinson's and Alzheimer's. Additionally, it can contribute to maintaining a better mood overall.

4. Aids in Weight Loss

Coffee contains caffeine, which has been shown to significantly increase metabolism. This property makes coffee a potentially beneficial aid in weight loss efforts by facilitating the breakdown of body fat.

Certainly, the effectiveness of coffee's role in weight loss hinges on consuming it in the right quantity and manner. Simply drinking coffee alone won't lead to weight loss. It depends on various factors such as whether you add sweeteners, milk, or cream, to it which can increase calorie intake. The benefits of black coffee are maximized only when coupled with a balanced diet and regular exercise routine. This holistic approach ensures that you reap the full advantages of coffee consumption.

5. Keeps the Liver Healthy:

Regular consumption of coffee has shown a positive impact on liver health. Caffeine stimulates the brain to release chemicals that activate fat-breaking enzymes in the liver. These enzymes help to break down fat deposits in the liver, thus reducing the risk of fatty liver condition and potentially lowering the chances of developing liver cancer.

6. Prevents the Risk of Type-2 Diabetes:

Research cited by the American Diabetes Association highlights the potential of coffee in reducing the risk of Type-2 diabetes. A study conducted in 2009, involving 40,000 participants, revealed a 40% reduction in the incidence of Type-2 diabetes among those who consumed three cups of coffee daily. The components present in coffee are believed to contribute to reducing risk by helping to regulate blood sugar levels.

Risk of Coffee

While moderate coffee consumption can offer various health benefits, but excessive intake, typically exceeding 3-5 cups per day, can lead to several adverse effects on the body, including the following- 1. Insomnia, nervousness, irritability, restlessness, stomach upset, nausea, dehydration, and dizziness due to excessive caffeine intake. 2. Temporary increase in body temperature. 3. Disruption of the digestive process, leading to problems like indigestion. 4. Initial feelings of energy followed by extreme tiredness. 5. Elevated heart rate. 6. Pregnant women are advised to limit coffee intake as excessive caffeine consumption can increase the risk of miscarriage and birth complications.

7. Lactating mothers should also exercise caution as 0.06-1.5% of the caffeine consumed by the mother reaches the baby through milk, potentially causing adverse effects on the baby's health.

Hence it is recommended that such women limit their caffeine intake to less than 200mg per day, roughly equivalent to less than 3 cups per day.

8. Some people experience excessive urination due to caffeine sensitivity, leading to frequent bathroom trips.

Common Questions About Coffee

1. Is it Beneficial to Drink Coffee Every Day?

Consuming 3-5 cups of coffee daily can be advantageous for your health. Coffee contains caffeine, which provides a boost of energy and enhances alertness. Additionally, its abundance of antioxidants combats harmful free radicals, potentially reducing the risk of various ailments such as heart disease, cancer, and diabetes.

2. How Often Should One Consume Coffee?

According to the Harvard T.H. Chan School of Public Health, consuming 3-5 cups of coffee per day may significantly lower the risk of developing type-2 diabetes, heart disease, depression, liver diseases, and certain cancers. Moreover, regular coffee intake has been associated with a 40% reduction in the likelihood of developing brain-related conditions like Parkinson's and Alzheimer's.

3. What are the Advantages of Adding Milk to Coffee?

Incorporating milk into your coffee not only enhances its flavor but also introduces essential nutrients like calcium and Vitamin D. However, it's important to be mindful of calorie intake, especially if weight management is a concern. Opting for low-fat milk varieties can mitigate this issue, making it a suitable choice for most individuals.

4. Is it Recommended to Drink Coffee on an Empty Stomach?

Drinking coffee on an empty stomach, particularly in the morning, can have adverse effects on your health. The acidic nature of coffee may irritate the stomach lining, leading to discomfort such as indigestion and heartburn. Individuals with stomach or intestinal ulcers should particularly avoid this practice. It's advisable to wait at least two hours after waking up before consuming coffee to minimize these potential side effects.

Medically Reviewed by:-

Dr. Dolly

Web Safarnama English

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Coffee Health Benefits And Risks