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Coffee has yet to be considered as a healthy drink. However, there are many people in this world who can’t go through the day without having a cup of coffee. It seems like drinking coffee has been some kind of life style nowadays. Some people can even drink more than one cup of coffee every day.
Though coffee is not really a healthy drink, but there still some benefits you can take from drinking coffee regularly. Coffee has a high antioxidant level. It can also decrease the risk of you having numerous diseases. On the other hand, coffee also has some problematic health issue like sleep disorder, heart palpitation, and some other issues.
Obviously, coffee has both good and bad effect. First, take a look at how consuming coffee can benefit to your body. Coffee contains various antioxidant and nutrients. Here are several thing you can find in a cup of coffee 8oz(240 ml):
- Manganese: 3% of the RDA.
- Magnesium: 2% of the RDA.
- Potassium: 3% of the RDA.
- Vitamin B1 (Thiamin): 2% of the RDA.
- Vitamin B2 (Riboflavin): 11% of the RDA.
- Vitamin B3 (Niacin): 2% of the RDA.
- Vitamin B5 (Pantothenic Acid): 6% of the RDA.
- Phosphorus: 1% of the RDA.
- Folate: 1% of the RDA.
See how much nutrients there are in a cup of coffee? When you consume more than one cup, you can just multiply the number above and see how many percentages it takes from your daily nutrients intake.
Coffee is the richest source of caffeine. There are some other drinks that also contain caffeine but none of them has the level of caffeine as high as coffee. Caffeine works by blocking the function of inhibitory neurotransmitter in the brain known as Adenosine, stimulates activity of the brain, and then releases other neurotransmitter such as norepinephrine and dopamine. This process boost your alertness while at the same time prevents you from exhaustion.
Numerous studies have found that caffeine has a temporary effect in boosting brain function. It explains why someone feels energized and experience better response in their cognitive function.
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Another benefit from drinking coffee is that it increases metabolism by up to 11% and exercise performance around 12%. You need to keep in mind that the effect is temporary. However, it doesn’t mean that you can maintain the effect by consume it regularly. Because if you do that, you body will become tolerant to the effect and thus will reduce it. Besides, coffee can also decrease the risk of type 2 diabetes.
Diabetes has been infected billions of people worldwide. By consuming coffer regularly, you can reduce the risk of developing type 2 diabetes by 23 – 67%. There are many studies that shown how each cup of coffee during the day can lower the risk of type 2 diabetes up to 7%.
Another vital body organ that will also benefit from coffee consumption is liver. Consuming coffee frequently can reduce the risk of liver cancer, as well as cirrhosis. Liver has an important role in body function. Cirrhosis is the final stage of liver damage where most of the liver has been replaced by scar tissue. You can reduce the risk of developing cirrhosis up to 84% by drinking coffee regularly.
Liver cancer is the second leading death worldwide after lung cancer. Studies have shown that coffee drinkers have up to 40% lower risk of liver cancer. To get the best result, drink at least 4 cups of coffee a day.
Coffee also contributes to prevent some diseases associated with aging. Alzheimer, the most common neurodegenerative diseases can be avoided with coffee. Studies showed that coffee can reduce up to 65% of Alzheimer risk. Another neurodegenerative disease is Parkinson. Parkinson is the result of impairment in nerve cells of the brains that cause the stop of dopamine’s production. Consuming coffee can reduce the risk of Parkinson by 32 – 60%.
Not only preventing organ related ailment, coffee can also prevent depression. Depression is a mental disorder that can greatly impact the life of an individual. Related to this issue, there are some studies that shown that people who drink coffee had 20% lower risk of suffering from depression. Some other studies also revealed that people who consume at least 4 cups of coffee a day had fewer tendencies in committing suicide.
Since coffee can reduce the risk of developing several lethal ailments, it then leads to a conclusion that coffee can also extend life expectancy. One study that was held for 12 years and published in the New England Journal of Medicine in 2012 which involved more than 400,000 participants at the age of 50 – 71 revealed that people who drink coffee has lower risk of death. The best result was achieved by those who drink 4 -5 cups of coffee daily.
Although there are many benefits you can experience by drinking coffee regularly, you also need to remember that this tasty beverage also has several negative effects. Caffeine in coffee can causes some detrimental health issue including nervousness, restlessness, heart palpitation, and even panics attacks. It can also cause sleeping disorder.
It will be better to avoid drinking coffee late in the evening to prevent you having negative effect on your sleep. You may also experience blood pressure increment by 1 – 2 mm/Hg when you start consuming coffee regularly.
Now you may think that you may think that the advantage of consuming coffee outweigh its negative effect. However, you need to remember that caffeine has an addictive effect. If you stop the consumption after regularly drink it, you will experience some symptoms such as tiredness, headache, and brain fog for a while.
Regular Coffee vs Decaf Coffee
Since caffeine is addictive, some people choose to drink decaffeinated coffee compared to the regular one. Caffeine in decaffeinated coffee is eliminated by rinsing the coffee beans with chemical solution. Every time the coffee beans rinse by the solvent, a portion of the caffeine dissolve. The process is repeated until almost all of the caffeine eliminated. So actually decaffeinated coffee still contains caffeine but not as strong as the regular one.
Since the quality of the caffeine in decaffeinated coffee has been reduce through the rinsing process, the benefit of this type of coffee also lower than the regular coffee. You cannot drink decaffeinated coffee and expect it to help you prevent type 2 diabetes, liver cancer, or neurodegenerative diseases.
But there are something you can do to take the benefit of decaffeinated coffee. First, if you cannot take plain coffee, add as little sugar as possible. The same thing also goes creamer. Too much sugar or creamer will make your coffee serve more negative instead of positive effect. Another thing you can do is using paper filter to brew your coffee since some of the modern coffee are high in calories.
If you have certain health issue like insomnia then you should avoid taking coffee since it will only make you sleeping disorder become worse. People with high blood pressure also need to avoid coffee because drinking coffee can raise blood pressure. Pregnant woman, people with anxiety issue and those with slow metabolism should also avoid coffee.
While there are both advantage and disadvantage of consuming coffee, coffee still has more positive effect rather than negative effect. Drinking a cup of coffee daily can help you prevent many deadly diseases. However, if you feel that your health is affected, is it advisable for to consider lowering the frequency or consult to your health professional.