Some days (most days?) coffee is the glue that holds everything together. It turns you from zombie to human in the morning, picks you up mid-afternoon and keeps you moving those hours in between. But – deep breath – is it good for you?
You probably didn’t need another reason to pour yourself a fresh cup. But in the event, keep reading.
Caffeine and health
Coffee gets its kick from caffeine, an all natural stimulant that makes you feel more energetic. But the caffeine in coffee doesn’t just wake you up. It acts on the brain to boost memory, mood, reaction times and mental function. Caffeine may also improve endurance and performance during exercise, per one study.
Caffeine isn’t the only thing coffee has choosing it. “Coffee contains with regards to a thousand different botanical compounds,” Dunn says. Scientists haven’t studied most of them well, nevertheless the news to date gets two thumbs up.
wholesale coffee comes from beans, in the end. So that as Dunn points out, “dietitians love beans.” Coffee is a source of nutrients, including B vitamins, potassium and riboflavin. The beans are also loaded with antioxidants, compounds that protect cells against damage. “Surprisingly, coffee is the single best way to obtain antioxidants in the American diet,” Dunn says.
Benefits of coffee: Lowering disease risk
Altogether, the various ingredients in coffee add up to a drink that is greater than the sum of its parts. Drinking java on the normal has been proven to diminish the risk of several illnesses:
Type 2 diabetes: Multiple studies found that regular coffee consumption lowers the odds of developing Type 2 diabetes. That’s true for decaf as well as the high-octane variety.
Neurological diseases: Regular daily caffeine intake – like the kind you get from your daily cuppa – is linked to a lower risk of developing Alzheimer’s disease as well as Parkinson’s disease.
Liver disease: Coffee seems to safeguard against liver cirrhosis in people vulnerable to the disease, such as people that have alcohol use disorder or fatty liver disease.
Cancer: Researchers have discovered that coffee drinkers have a lesser risk of liver cancer and colorectal cancer – two of the leading factors behind cancer deaths on the planet.
Depression: That pick-me-up you get from a foamy cappuccino may not be considered a figment of your imagination. Several studies have found that the more coffee a person drinks, the low their risk of depression.
Are there health risks associated with coffee?
Coffee may be a magical bean, but it isn’t perfect. Excessive caffeine can cause dehydration. Some individuals find it makes them jittery or anxious. And too much caffeine can also interfere with a good night’s sleep, especially if you drink it late in the day.
To get the pros without the cons, follow these guidelines:
Don’t go overboard
Experts recommend sticking to significantly less than 400 milligrams of caffeine per day. An 8-ounce cup of coffee typically has 80 mg to 100 mg of caffeine, which calculates to about four cups every day.
Cut back if you’re expecting
According to the American College of Obstetricians and Gynecologists, it’s safe for women that are pregnant to take in up to 200 mg of caffeine per day, or about two cups. The jury is still out on whether higher caffeine intake poses a risk.
Skip coffee late in the day
Caffeine in coffee can stay static in your system for several hours after your last sip. So a late-afternoon latte or post-dinner café au lait may leave you tossing and turning at night. To experiment with it safe, stick to decaf in the evening.
Beware of add-ins
Flavored syrups, sugar, whipped cream – coffee often goes hand-in-hand with additions that aren’t so nutritious. “Coffee may be healthy, but what you increase it often isn’t,” says Dunn. Keep an eye on the sugar and saturated fat, especially if you’re drinking multiple mugs per day.