Coffee is the second most consumed drink worldwide after water and many people from around the world have made this beverage as a central part of their daily lives. The National Coffee Association reported that over 50% of adult Americans are consuming coffee every day. Coffee is the main source of caffeine for the average person. Researchers showed great interest in this popular drink during recent years and their studies showed that coffee not only provides us with energy, it also has tremendous health benefits.
Coffee nutrition benefits include decreased risk of type 2 diabetes, various types of cancer, cardiovascular disease and Parkinson’s disease. The researchers also advise to drink up to three to five cups per day and didn’t find any huge negative effects on health.
- Coffee, the Mighty Protector
Coffee protects you from various health conditions.
- Diabetes: coffee reduces inflammation by lowering its biomarkers interleukin and isoprostane. Regular coffee drinking improves the good cholesterol and decreases the bad cholesterol.
- Neurodegenerative diseases: since that beverage preserves the brain function, regular coffee drinkers are protected from dementia, Parkinson’s disease and Alzheimer’s disease. This is due to the beneficial antioxidants in coffee.
- Depression: some studies showed that people who drink coffee regularly are less likely to succumb to depression.
- Gastrointestinal diseases
Cardiovascular disease: thanks to the antioxidants cafestol and kahweol which are also linked to balancing cholesterol functions, the occurance of cardiovascular diseases is decreased. Coffee also decreases the risk of heart failure and stroke.
- Alcoholic liver disease: coffee reduces the risk of abnormal liver function. Research showed that a cup of coffee a day reduces the likelihood of alcoholic liver by 20%..
- Cancer: coffee lowers the risk of prostate and liver cancers. This is due to the presence of minerals and antioxidants in coffee.
Coffee boosts your health
- Heart health: by reducing the risk of fatal heart diseases and improving the balance of cholesterol, coffee plays important role in keeping our heart healthy.
- Energy: caffeine boosts our energy and endurance. A slight increase in blood sugar gives us more energy. Many athletes use coffee before training to increase their performance.
- Alertness and mental performance: caffeine stimulates the function of the brain, gives energy and stimulates the thought process.
- Asthma control: coffee reduces its symptoms.
Interesting Facts About Coffee
- The beverage is prepared from roasted and brewed coffee beans.
- It’s been used for over 500 years.
- Dates back to the 15th century and was firstly consumed in Yemen.
- Over 70 countries cultivate coffee.
- It grows in warm, tropical regions around the equator.
- The most commonly grown types of coffee are Arabica and Robusta.
Coffee Nutrition Facts
Regular coffee does not provide much vitamins and minerals, but is a better choice than other drinks that contain added sugar such as energy drink, soda or milkshakes. Coffee contains no sugar, carbs or fat and actually has only 2-5 calories per eight-ounce cup. The beverage doesn’t have any protein, but has vitamins, minerals and antioxidants which are beneficial to the body.
- It has 0.2mg of vitamin B2 riboflavin is equivalent to 11% of DV. This vitamin is proven to prevent migraines and headaches, improve eye health, prevent anemia and maintain proper energy levels in the body. It has antioxidant effects, protects you from cancer and regulates collagen levels.
- A regular cup of coffee contains 0.6mg of pantothenic acid or vitamin B5, which is 6% of the DV. It reduces stress, anxiety and depression, regulates the level of cholesterol, thus keeping the heart healthy. It also reduces fatigue, keeps the skin and hair healthy and boosts the immune system.
- Potassium is an essential macro-mineral. The body needs at least 100mg of it
to function properly. This macro-mineral prevents stokes, stabilizes blood sugar levels and plays an important role in regular muscle contractions. It also improves the health of the bones. Potassium is a key element in higher brain functions such as memory and learning and keeps the blood pressure normal. It also assists in metabolism, tissue regeneration and cell growth. An eight-ounce cup of regular coffee contains 116 mg of potassium.
- Manganese content in a cup of regular coffee is 0.1mg. Magnesium supports bone health and prevents osteoporosis and arthritis, fights diabetes and helps cognitive function, supports lung and respiratory health. It also speeds up wound healing and prevents anemia. Since it helps in hormone regulation and antioxidant activity, manganese works as natural infertility treatment.
- Caffeine level in coffee depends on many factors. The type of bean, the origin and method of making coffee all play an important role in influencing the amount of caffeine in a single cup. On average, an eight-ounce cup of coffee contains 95 mg of caffeine. An average espresso has 64mg.
Daily Recommendation Dose
Experts advise that the maximum amount of caffeine per day for healthy adults is up to 500 mg. That is equal to five cups of regular coffee. Still, people should be aware of their individual levels of caffeine tolerance. This is especially important for people with specific health conditions. The ideal amount of coffee is believed to be between one and two cups per day. Pregnant women shouldn’t drink more than 200 mg daily, although it’s advisable to avoid coffee during the whole pregnancy.
Would You Like Some Milk With Your Coffee?
People should be aware that every addition to a plain cup of coffee adds calories. Although the amount looks insignificant, it really adds fat, carbs and calories. If you drink coffee three times a day and add three or four spoons of sugar, you can end up with vast amount of excessive sugar intake.
Only one tablespoon can make a difference as it becomes obvious from the following information. A tablespoon of fat-free milk adds 5 calories to your favorite drink. If you prefer half-and-half, you add 20 calories. One spoon of table sugar adds 49 calories, and this is pretty bad news for the people who prefer it with three or four spoons. The champion is heavy whipping cream, which adds 52 calories.
The World of Coffee
There are around 38 different kinds of coffee drinks. Some are really sophisticated and have many ingredients while others are simple and classic. However, the seven most popular types of coffee drinks are:
Short black: it serves as the basis for every coffee drink variation. The name comes from its two distinctive features. It is ‘short’ because there is no water added to it. It’s ‘black’ since there is no added milk.
- Long black (Americano): the only difference between short black and long black is that after the preparation of the espresso, hot water is added. The reason why it’s called ‘long’ is because of the increased volume.
- Vienna: a long black coffee served with whipped cream instead with milk and sugar.
- Cappuccino consists of even amounts of espresso, steamed milk and froth. It can be recognized by the quantity of foam on top of the drink.
- Latte: there are various kinds of lattes. As a rule of thumb, it has to be served with espresso, steamed milk and around 1cm of milk froth on top.
- Flat white: there are also has many variants. Flat white coffee sually consists of espresso and steamed milk with little or no froth.
- Café mocha: this has delicious chocolate flavor combined with bold coffee. Usually dark drinking chocolate is used. Sometimes it comes with whipped cream on top.
There are of course plenty of other coffee drinks and if you’re a true coffee fan probably you’ve tried most of them.
Coffee is really an amazing drink which has plenty of benefits. It provides important vitamins and antioxidants to your body. Although there’s just a modest amount of antioxidants, they serve as proof that coffee in our everyday life is much more important than we thought it is. Your morning cup of coffee not only helps you to wake up, it also improves your brain performance and keeps you healthy.