Coffee remains the most famous drink in the world, as it is loved by millions, whether black coffee, coffee with milk, or green coffee. On International Coffee Day, which is celebrated on October 1st every year, we highlight below the most important aspects of healthy coffee and its benefits, according to the “Health” websites report. “, “healthline”, hindustanttimes”.
Health benefits of coffee
1. Coffee protects against depression
One study found a “significantly reduced risk of depression” in people who drank at least four cups of coffee a day. These people were middle-aged and all followed a Mediterranean diet.
2. Coffee contains antioxidants
Coffee beans are the seeds found inside the small fruit of the coffee tree. Both the seeds and fruits are rich in antioxidants. Coffee is one of the primary sources of antioxidants in people’s daily diet.
Antioxidants are essential because they are able to prevent or delay some types of damage that may affect the body’s cells. The antioxidants found in coffee have been linked to protecting health. Chlorogenic acid, one of the polyphenols abundant in coffee, has been shown to reduce inflammation, and may also play a role in It plays a major role in protecting against chronic diseases, including obesity.
3. Coffee reduces the risk of type 2 diabetes
Type 2 diabetes is the most common type of diabetes, a condition that causes high blood glucose levels. If not treated, diabetes can cause many health complications.
It has been proven that the risk of developing type 2 diabetes decreases with increased coffee consumption, and in one study, the chance of developing the disease decreased by 6% with daily coffee consumption.
4. Coffee is linked to lower rates of other diseases
Coffee consumption may protect against some types of cancer, including breast cancer, colorectal cancer, endometrial cancer, prostate cancer, heart disease, and Parkinson’s disease.
Lifelong drinking of caffeinated coffee is also linked to preventing cognitive decline and reducing the risk of stroke. In terms of brain health, caffeinated coffee increases alertness and may also improve memory for up to 24 hours after drinking it.
5. Improve your exercise performance
Many studies have shown that moderate caffeine intake enhances athletic performance. Effects include improved circulation, increased muscle strength, endurance and power, as well as reduced pain. This may help you work harder during exercise, leading to improved muscle strength or endurance. .
6. Coffee protects against dementia
Dementia is a general term that describes a decline in brain function. In its early stages, dementia may be difficult to recognize, but it may reach the point where it interferes with a person’s ability to perform daily activities.
One study found that drinking coffee may protect against Alzheimer’s disease, a condition in which symptoms of dementia gradually worsen. Coffee may have this protective effect because it appears to slow the process responsible for mental decline.
Drinking coffee reduces the risk of chronic diseases such as type 2 diabetes, fatty liver disease, heart disease, and Parkinson’s disease, and it also helps improve cognitive functions such as feeling more alert and focused.
Green coffee vs roasted
Green or raw coffee beans are those that have not been roasted. The chlorogenic acid found in unroasted coffee beans is known for its antioxidant and anti-inflammatory properties.
While the roasting process changes the chemical composition of the beans, affecting the level of antioxidants present, lightly roasted coffee tends to retain more antioxidants compared to dark roasts, which may have slightly lower levels due to the prolonged roasting process.
Many studies have indicated that coffee drinkers are less likely to develop kidney stones and liver disease. It also stimulates the nervous system and enhances neurotransmitters such as dopamine and serotonin.
What is green coffee?
The term green coffee refers to coffee beans that have not been roasted. During the roasting process, many of the bean’s beneficial compounds are broken down, especially chlorogenic acid. Green coffee beans retain a higher level of chlorogenic acid, which is thought to have numerous health benefits, including enhancing Lose weight, lower blood pressure, and regulate blood sugar levels.
Health benefits of green coffee
Green coffee mainly supports weight loss through three mechanisms:
1. Boosting metabolism: The chlorogenic acid found in green coffee is believed to increase the body’s basal metabolic rate, and a high basal metabolic rate means the body burns more calories at rest, which promotes weight loss even without intense physical activity.
2. Regulating blood sugar levels: One of the most important benefits of green coffee is its ability to regulate blood sugar levels. Stable blood sugar levels prevent an increase in insulin levels, which is the hormone that sends signals to the body to store fat.
3. Reducing fat absorption: Chlorogenic acid is also thought to reduce fat absorption in the digestive system, and when the body absorbs less fat, it has less to store, which may contribute to weight loss.
The relationship of coffee to blood pressure
The report notes that the physiological effects of drinking coffee could extend beyond a small dose of alertness, with research suggesting that it may increase blood pressure for a short period after consumption.
A review of 34 studies showed that consuming 200-300 mg of caffeine from coffee – which is roughly the equivalent of 1.5-2 cups – resulted in an average increase in blood pressure of 8 mmHg and 6 mmHg, respectively.
This effect was observed for up to three hours after consumption, and results were similar in people with normal blood pressure to begin with and those with pre-existing high blood pressure.
Interestingly, drinking coffee regularly is not associated with the same effect on blood pressure – which may be due to a tolerance to caffeine that develops when you drink it habitually. Based on this data, a slight to moderate increase in blood pressure may occur after drinking a cup of coffee – especially if You drink it infrequently.
Potential long-term effects
Although coffee may temporarily increase blood pressure immediately after drinking it, this effect does not appear to extend beyond the short term.
For people with high blood pressure, current research suggests that drinking coffee daily is unlikely to have a significant effect on blood pressure or overall heart disease risk.
As for healthy people, research suggests that drinking 3-5 cups of coffee per day is associated with a 15% reduction in the risk of heart disease and a lower risk of premature death.
Coffee contains multiple bioactive compounds known for their powerful antioxidant effects and may reduce oxidative stress in your body. Some researchers believe that the health benefits of coffee may outweigh any potential negative effects that caffeine can have on those who drink it regularly.
However, more research is needed to better understand how coffee affects human health in the long term. For now, it appears to be completely safe and may even be a beneficial habit.
Should you avoid coffee if you have high blood pressure?
For most people, moderate coffee drinking is unlikely to have a significant impact on blood pressure or heart disease risk — even if you’ve previously been diagnosed with high blood pressure.
Keep in mind that excessive intake of anything can lead to negative health effects – coffee is no exception. It is always important to maintain balance in your lifestyle and eating habits.
Regular physical activity combined with a diet rich in fruits, vegetables, lean protein, and whole grains remains among the best ways to promote healthy blood pressure and heart health.
Best time to have coffee
One cup of coffee contains approximately 100 milligrams of caffeine, although this amount varies depending on the type of ground coffee and how it is prepared.
Since caffeine is a stimulant, drinking coffee first thing in the morning helps you wake up. One way caffeine does this is by increasing the amount of cortisol in your body.
Best time to drink coffee
Experts’ opinion on the timing of drinking coffee:
Drinking coffee first thing in the morning increases cortisol levels, which may make you feel more energetic.
Drinking coffee at night may affect the quality of your sleep.
There is no scientific evidence to support the “best time,” but having a cup of coffee mid- or late-morning between 9:30 a.m. and 11 a.m. may help you reap the most benefits of coffee, as this is the time when your cortisol levels begin to decline, and you will The greatest effect of caffeine.
On the other hand, you may want to have a cup of coffee at 2 p.m. to motivate you to get through the afternoon slump. The report indicates that many of us feel sluggish or less productive after lunch, and if a nap is not an option, a cup of coffee may help. Get through the rest of your day.
Recommended amount of coffee
The US Food and Drug Administration (FDA) recommends no more than 400 milligrams of caffeine per day for adults, and less than 200 milligrams of caffeine per day during pregnancy. This includes caffeine found in chocolate, tea, soft drinks, energy drinks, and other products that contain caffeine.
