Sipping strong coffee first thing in the morning really gets your blood flowing and awakens your senses to start your day. For many, this is a prerequisite. Whether you drink one or more cups a day, coffee offers many health benefits beyond your morning jolt. For example, drinking coffee regularly has been linked to a reduced risk of type 2 diabetes, liver disease, and some types of cancer.
What's in a Cup of Coffee?
Most of the health benefits of coffee come from the phytonutrients it contains. Coffee is a plant-based beverage and, like other phytonutrients, contains phytochemicals and polyphenols. In fact, coffee provides more polyphenols and phytochemicals than tea.
A cup of coffee also contains about 80 to 100 milligrams of caffeine . To put this in perspective, a 12-ounce can of soda contains only 35 grams of caffeine, and a typical 16-ounce energy drink contains between 160 and 300 grams of caffeine. This means that four or five 8-ounce cups of coffee fall within the Food and Drug Administration's (FDA) recommendation of no more than 400 milligrams of coffee per day.
Benefits of Drinking Coffee Every Day
If you already have a daily "cup of joe," studies show that drinking one cup a day may be associated with a reduced risk of chronic disease, says Sara Riehm, RD, LD/N, CSOWM, a private dietitian in Orlando, Health.
“Coffee is a source of vitamin B2 (riboflavin), magnesium, and polyphenols,” says Reihm. "Polyphenols are bioactive compounds found in plants with known health benefits. Coffee, in particular, contains chlorogenic acid, quinic acid, and diterpenes such as cafestol and kahweol. These compounds have antioxidant and anticancer effects."
Reihm adds that some studies have also linked regular coffee consumption to reduced death rates from cardiovascular diseases, heart attacks and diabetes. “More research is needed to support some of the other claims that coffee has health benefits, but the research is promising in the field of disease prevention.”
Sirotkin AV, Kolesárová A. Effects of tea and coffee on obesity reduction and health protection.
Here are some additional benefits of drinking coffee
Reduces the Risk of Type 2 Diabetes
Studies suggest that drinking three to four cups of coffee a day will reduce your risk of developing type 2 diabetes by 25%. Note that this result comes from a study comparing people who drank three to four cups of coffee per day with those who did not drink coffee or consumed less than 2 cups per day. It turns out that both caffeinated and decaffeinated coffee provide this benefit.
Although there is no amount of coffee that can change an unbalanced diet, scientists have noted that regular coffee consumption (caffeinated and decaffeinated) has a positive effect on glucose and insulin response, most likely due to the antioxidant and anti-inflammatory compounds present. in coffee.
Coffee is the richest source of chlorogenic acid, a phenolic compound that has been shown to have glucose-lowering effects in animal and laboratory studies. More research is needed to determine its effect on humans.
Increases Energy Levels
Drinking coffee to feel more energetic is a common practice, and for good reason. The caffeine in coffee provides an anti-fatigue effect. Caffeine causes wakefulness by antagonizing four adenosine receptors in the brain.
A review of the literature on caffeine found that 250 mg per day increased alertness and reduced fatigue in women who drank coffee regularly. However, men may need higher doses due to their larger body size. Either way, drinking caffeinated coffee every day can both anecdotally and explicitly help improve energy levels and reduce fatigue.
Protects Against Cardiovascular Diseases
Your cup-o-joe even has heart-healthy benefits. It is possible that phytochemicals, including chlorogenic acids, phenolic compounds and trace elements, are partially responsible for these anti-inflammatory, antioxidant and anti-thrombosis effects. They may also be responsible for improving blood pressure and blood sugar and reducing platelet aggregation (blood clots).
On the other hand, if you have uncontrolled blood pressure, you should avoid consuming high doses of caffeine and talk to a healthcare professional about the best way to manage your condition.
Increases Athletic Performance
The effects of caffeine on athletic performance have been studied extensively. The International Society of Sports Nutrition's position on caffeine and exercise performance states that caffeine supplementation has been shown to improve several aspects of exercise performance, including muscular endurance, power, sprinting, jumping and throwing performance, as well as a range of aerobic performance. related sports actions.
This is likely due to caffeine's ability to stimulate the central nervous system (CNS), increase energy availability, and improve muscle contraction through calcium ion mobilization. Part of caffeine's effects on the CNS is that it reduces the perception of pain, allowing you to work harder and for longer.
One study wanted to find out whether drinking coffee as a caffeine boost before exercise was effective as an ergogenic aid. Researchers concluded that caffeinated coffee has the same ergogenic effect as caffeine. However, since the caffeine content of different coffees may vary, determining the dose is more difficult.
This means for the average person, drinking coffee before a workout can improve your sweat session. However, if you are an athlete, you may need a more precise dose or caffeine supplement.
Risks and Considerations
Drinking three to five cups of coffee a day is generally considered safe for adults. However, people who are pregnant or trying to become pregnant should not consume more than 300 milligrams of caffeine per day because caffeine can cross the placenta and pose a risk to the fetus.
If you have uncontrolled blood pressure, a history of heart disease, or another condition, you should consult a healthcare professional before drinking caffeinated coffee. Increased caffeine intake may increase anxious feelings and cause insomnia in some people.
Is it OK to Drink Coffee Every Day?
Drinking coffee every day is considered safe and offers a number of heart-protective properties. Other health benefits include improved physical exercise and performance and improved cognition, alertness and mood.
This is good news for coffee lovers. Drinking three to five cups of coffee each day is more than enough to reap its benefits and is generally considered safe for most healthy people.
Tips for Drinking Coffee Every Day
- Avoid drinking caffeinated coffee in the afternoon or evening. Caffeine has a shelf life of five hours and will keep you awake if you sip it before bed.
- Add some cinnamon to your coffee. Cinnamon may help control blood sugar and have positive effects on cholesterol. Moreover, it is a delicious flavor enhancer!
- If you want to add sugar to your coffee, limit the amount you add to about one teaspoon or less per serving. The Dietary Guidelines for Americans recommend no more than 50 grams of added sugar per day.
- Add cocoa powder to your coffee . Polyphenols in cocoa reduce cardiovascular risk factors by improving cholesterol levels and blood sugar.
- Grind your beans at home. Coffee beans will break down over time, especially if their inner contents are exposed. Buying whole beans and grinding them when you're ready to use ensures a fresher brew.
