Coffee: How much can you drink? What are the benefits of Coffee?
From the heart to cholesterol, through headaches and a good mood: here are all the positive benefits of coffee on human health.
Although the rumors have spread according to which drinking too much coffee is almost more harmful than healthy, in reality science has confirmed several times that in a cup of coffee there is a mix of psychophysical well-being from which man can only benefit. In short, there are many benefits of coffee. “This drink is a real elixir of life and the legends that circulate must be absolutely denied”.
Benefits of Coffee: Extends Life
Important research has confirmed that consuming coffee in a moderate manner lowers mortality from cardiovascular diseases, neurological diseases and type 2 diabetes.
Is it all about the caffeine? No!
If constantly drinking coffee makes the meal longer, however, it is not just the caffeine. From the results of this meta-analysis. In fact, it was seen that the lowering of mortality rates occurred both in cases where people drank traditional coffee and if they were given the decaffeinated one, which has a caffeine residue of less than 10%. So what are the substances that benefit the body? To play a key role are magnesium, potassium and antioxidants. In coffee they are present in the form of lignans and chlorogenic acid. The combination of these elements, already rich in beneficial properties, associated with a constant and regular intake over time, determines the general virtues of this drink.
How many cups of Coffee a day can you drink?
How many cups a day can I drink? Thanks to the study published in Circulation, it has been shown that there are many benefits of coffee, drinking up to a maximum of five cups a day, without any kind of contraindication. This is indicatively the maximum recommended quantity. In case of overweight, obesity or diabetes, however, we must pay particular attention to the sugar that is poured into the coffee. Other research even claims that the maximum limit is eight cups per day.
The benefits of coffee: it’s good for the heart
Coffee transiently and modestly increases the heart rate. For this reason, the rumor has spread that this temporary acceleration can also be associated with an increase in blood pressure and that the two factors combined can be harmful to cardiovascular health. “In reality, this has never been proven. It has been established once and for all that coffee reduces total mortality. This happens above all in cases where the causes are to be attributed to cardiovascular diseases.
The increase in heart rate is only transient
We must not confuse the stable increase in heart rate, which can have negative repercussions, with the transient increase induced by the consumption of coffee, which has no impact on cardiovascular health. To give an example: even running causes an acceleration of the heartbeats. But no one would dream of considering it a cardiovascular risk factor.
Pay attention to the coffee – smoke combination
The positive effects and benefits of coffee exerted on the cardiovascular system could be completely in vain if consumption is associated with smoking . This, in fact, is a pro-oxidant substance, much more aggressive than the antioxidant of coffee, and is capable of damaging cells and tissues of the body.
Underdog those who drink it occasionally
But if coffee temporarily raises your heart rate, does that automatically mean your blood pressure goes up too? Yes, but only for occasional consumers.
“A study conducted by the Western University and Lawson Health Research Institute, Canada, and published in The American Journal of Hypertension , found that a modest increase in blood pressure occurs only in those people who drink coffee a day and not always . The problem, on the other hand, does not arise in habitual drinkers, in whom blood pressure levels do not change: this is true both for those with normal values and for those who are already hypertensive confirms the professor.
Benefits of coffee: lowers cholesterol
Coffee is also capable of lowering blood cholesterol levels . To say this is a study by the Kangbuk Samsung Hospital in Seoul, Korea, published in the scientific journal Heart : the researchers, after monitoring about 25 thousand healthy people and habitual coffee users, found that five cups a day reduce coronary calcium, which it is a risk factor for atherosclerosis, protecting the arteries from the possibility of developing occlusions . In this sense, we can say that the antioxidant substances present in this drink act as“ sweepers ”of the arteries, which are thus cleaner and free from deposits that could impede circulation.
Coffee keeps the metabolic syndrome away
Antioxidants in coffee play an important role not only in reducing cholesterol levels but also in decreasing blood glucose and triglycerides . To say it is a study published in the European Journal of Nutrition , which shows that these substances improve the insulin sensitivity of the tissues, increase the use of glucose by the same and this defuses the mechanism responsible for the metabolic syndrome , which is the clinical condition associated with a number of risk factors that can increase the chances of developing heart disease and diabetes.
Benefits of coffee: it puts you in a good mood and gives you a boost
Caffeine stimulates the central nervous system, enhancing some important faculties such as attention, efficiency, memory and reactivity.
Why does it have this effect?
Caffeine has a structure similar to that of adenosine , a substance produced by the body that performs a sedative action, is responsible for the sense of fatigue and warns the body that it is time to take a break. Due to this molecular affinity, brain receptors “swap” with each other and allow caffeine to bind to them, effectively hampering the activity of adenosine . In this way, sleepiness and unproductiveness are temporarily set aside, ”explains Roberto Volpe, researcher at the CNR in detail.
Coffee puts you in a good mood
Thanks to this mechanism, caffeine keeps the brain active and contributes to the release of some neurotransmitters such as dopamine, norepinephrine and serotonin which also promote good mood.
Benefits of coffee: effective against headaches
Caffeine not only gives us energy and makes us happy but is also able to counteract tension-type headaches (caused, perhaps, by bad postures). According to a 2007 study conducted by the University of Vermont in the United States, this substance is a vasoconstrictor, meaning it constricts blood vessels, and has a mildly analgesic effect on headaches.
Benefits of coffee: a potential effect against Parkinson’s
A study published in Proceedings of the National Academy of Sciences of the United States of America has identified a compound in coffee beans that, combined with caffeine, could counteract Parkinson’s disease and Lewy body dementia.
The research, conducted in vivo, focused on EHT (Eicosanoyl-5-hydroxytryptamide), a substance found in the waxy coating of the coffee bean. Experts found that EHT protects the brains of mice against the abnormal accumulation of proteins associated with Parkinson’s and Lewy body dementia.
Then, they wondered if the combination with caffeine could perform even greater protection , so they gave the mice small doses of caffeine or EHT, either separately or together. The results showed that when administered together , the two compounds enhance the activity of a catalyst that helps prevent the buildup of harmful proteins in the brain.
Watch out for addiction
Be careful though. Heavy coffee drinkers can develop a kind of addiction, which prevents them from enjoying the full benefits. As a study published in Neuropsychopharmacology shows, this mechanism would explain why caffeine does not have the same effect on everyone. It is possible, in fact, that you may not be able to sleep due to an espresso drunk after dinner while others are resting without any problem. The advice, therefore, is to try not to abuse it, staying within the indicated doses, that is, a maximum of five cups per day suggests.
Where is there more caffeine?
Which is the richest in caffeine?
- Definitely American coffee, which contains 120 milligrams per cup;
- follow, but this time the data are per cup, the mocha coffee, which has about 80 milligrams,
- the classic espresso of the bar, which contains from 40 to 80,
- finally the soluble one, with 60-70 mg.
What should those with stomach problems drink?
If you suffer from gastritis, gastro esophageal reflux, ulcer or hiatus hernia you should moderate your coffee consumption as this further irritates the gastrointestinal tract walls. Alternatively, these people can drink barley coffee or decaffeinated macchiato with a little milk, which has a protective action. Coffee if drunk immediately after meals can limit iron intake. Those who avoid eating meat and fish should be cautious. Also pay attention to the effect on the colon. Several people complain of having to go to the bathroom immediately after drinking it.