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Title : Here's What Just 2 Cups Of Coffee Per Day Will Do To Your Body
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Here's What Just 2 Cups Of Coffee Per Day Will Do To Your Body

The health effects of coffee are quite controversial. Depending on who you ask, it is either a very healthy, very harmful or drink. But despite what you may have heard, there are actually a lot of good things to say about coffee.

For example, is rich in antioxidants and linked to a lower risk of many diseases. However, it also contains caffeine, a stimulant that can cause problems in some people and disrupt sleep. This paper presents a detailed examination of coffee and its effects on health, examining the pros and cons is done.

Coffee contains some essential nutrients and is extremely rich in antioxidants

Coffee is more than water dark brown just ... many of the nutrients in coffee beans make it in the drink. A typical bowl 8 oz (240 ml) of coffee contains ( 1 ):

• Vitamin B2 (Riboflavin) :. 11% of the RDA
• Vitamin B5 (pantothenic acid) :. 6% of the RDA
• Vitamin B1 (Thiamine) :. 2% of the RDA
• Vitamin B3 (Niacin) :. 2% of the RDA
• Folate :. 1% of the recommended daily dose
• Manganese :. 3% of the RDA
• Potassium :. 3% of the RDA
• Magnesium :. 2% of the RDA
• Match :. 1% of the RDA

This may not seem like much, but try multiplying with 3, 4, or however many glasses of drink per day. You can add up to a significant portion of the daily intake of nutrients. But where coffee really shines is in its high content of antioxidants. The average person who eat a typical Western diet In fact, the more antioxidants from coffee than fruit vegetables ... combined ( 2 3 ).

Conclusion: Coffee contains a small amount of some vitamins and minerals, which are added if drinking many cups per day. It is also rich in antioxidants.

Caffeine is a stimulant that can improve brain function and boost metabolism

Caffeine is the most widely consumed psychoactive substance in the world ( 4 ). Soft drinks, tea and chocolate all contain caffeine, but coffee is the largest source. The caffeine content of a cup may vary from 30-300 mg, but the average cup is about 90-100 mg. Caffeine is a known stimulant . In the brain, blocking the function of an inhibitory neurotransmitter (brain hormone) called adenosine. By blocking adenosine , caffeine actually increases activity in the brain and the release of other neurotransmitters such as norepinephrine and dopamine. This reduces fatigue and makes us feel more alert ( 5 6 ).

There are numerous studies showing that caffeine can lead to a short-term increase in brain function ... including a better mood, reaction time, vigilance and general cognitive function ( 7 8 ). Caffeine can also increase metabolism (calories burned) by 11.03% and even increase exercise performance by 11-12% on average ( 9 10 11 12 ). However, some of these effects may be short term. If you drink coffee every day, then you will build a tolerance to it and the effects will be less potent ( 13 ). There are also some negative aspects of caffeine, which will reach a little.

Conclusion: The principal active compound in coffee is the stimulant caffeine. It can cause a short-term boost in energy levels, brain function, metabolic rate and athletic performance.

Coffee may help protect your brain in old age, leading to a lower risk of Alzheimer's and Parkinson's disease

Alzheimer's disease is the most common neurodegenerative disease and a leading cause of dementia. Studies have shown that coffee drinkers have a risk of up to 65% lower risk of developing Alzheimer's disease ( 14 15 16 ). Parkinson is the second most common neurodegenerative disease and is caused by the death of dopamine-generating neurons in the brain. Coffee drinkers have a 32-60% lower risk of Parkinson's disease. People who drink more coffee, lower the risk ( 17 18 19 20 ).

Conclusion :. Several studies show that coffee drinkers have a much lower risk of dementia, Alzheimer's disease and Parkinson's disease in old age

Coffee drinkers have a risk much under type 2 diabetes

type 2 diabetes is characterized by high blood sugar due to the resistance to the effects of insulin. This is a very common disease ... has increased 10 times in a few decades and now affects over 300 million people. Interestingly, coffee drinkers appear to have a significantly lower risk of developing this disease, some studies show that coffee drinkers are up to 23-67% less likely to become diabetic ( 21 22 23 , 24 ). In a review study large that looked at 18 studies with 457.922 people, each daily cup of coffee was associated with a lower risk of type 2 diabetes ( 25 ) 7%.

Conclusion: Numerous studies have shown that coffee drinkers have a significantly lower risk of developing type 2 diabetes

Coffee drinkers. have a lower risk of liver disease

the liver is an important organ that has hundreds of different functions in the body. It is very sensitive to modern insults like fructose excess alcohol intake. The final stage of liver damage called Cirrhosis , and involves most of the liver is replaced by scar tissue. Coffee drinkers have up to a 84% lower risk of developing cirrhosis, with the strongest for those who drink 4 or more cups per day ( 26 effect 27 28 ). Liver cancer is also common ... it is the second leading cause of cancer death worldwide. Coffee drinkers have a risk of up to 40% lower liver cancer ( 29 30 ).

Conclusion: Coffee drinkers have a significantly lower risk of cirrhosis and liver cancer. The more coffee you drink, the lower the risk.

people who drink coffee have a much lower risk of depression and suicide

Depression is a very common problem. It is the most common in the world and leads to reduced quality of life significantly mental disorder. In a Harvard study from 2011, people who drank more coffee had a 20% lower risk of becoming depressed ( 31 ). In a review of three studies, people who drank 4 or more cups of coffee a day were 53% less likely to commit suicide ( 32 ).

Conclusion: Studies have shown that people who drink coffee have a lower risk of becoming depressed and are significantly less likely to commit
suicide

Some studies show that coffee drinkers live longer

Given that coffee drinkers have a lower risk of many common and deadly diseases (and suicide), it makes sense that coffee could help live longer. In fact, there is good evidence to support this. A study published in the New England Journal of Medicine in 2012 observed the habits of 402.260 individuals between 50 and 71 years of age ( 33 ). In this study, people who drank coffee had a much lower risk of dying during the study period 12-13 Years


The area of ​​action appears to be 4-5 cups a day, with men who have a 12% risk reduction and women 16% risk reduction. You can read more about this in this article about how coffee can make you live longer .

Conclusion: Some studies have shown that coffee drinkers live longer, which makes a lot of sense because they have a lower risk of many diseases. The strongest effect was observed for 4-5 cups a day.

Caffeine can cause anxiety and disrupt sleep

would not be correct only talk about the good things, not to mention evil. The truth is ... there are some important coffee also negative aspects (although this depends on the person). Excessive caffeine intake can lead to nervousness, anxiety, heart palpitations and may even aggravate panic attacks ( 34 ). If you are sensitive to caffeine and tends to be stimulated, then maybe you should not be drinking coffee. Another unwanted side effect is that it can disrupt sleep ( 35 ). If the coffee reduces the quality of your sleep, then try to avoid coffee at the end of the day, and after 2pm. Caffeine may also have some diuretic effects and raise blood pressure, but this usually subsides with regular use. However, an increase in blood pressure 1-2 mm / Hg may persist ( 36 37 38 ).

Conclusion :. Caffeine can have several negative, such as causing anxiety and disturbs sleep effects, but this depends largely on the person

Caffeine is addictive and missing some drinks can lead to withdrawal

One problem with caffeine is that it can lead to addiction in many people. When people consume caffeine regularly, they are become tolerant to it. Nor ceases to function as before, or if a higher dose is needed to achieve the same effects ( 39 ). When people refrain from caffeine, they get withdrawal symptoms such as headache, fatigue, mental confusion and irritability. This can last a few days ( 40 41 ). Tolerance and withdrawal are the characteristics of the physical addiction. Many people (understandably) do not like the idea of ​​being dependent literally in a chemical substance in order to function correctly.

Conclusion: Caffeine is an addictive substance. It can lead to tolerance and withdrawal symptoms well documented as headache, fatigue and irritability.

The difference between regular and decaf

Some people opt for decaffeinated coffee instead of regular. The form decaf is usually performed by flush coffee beans with chemical solvents. Each time this is done, a percentage of caffeine is dissolved in the solvent and this process is repeated until most of the caffeine is removed. However, it is important to note that decaffeinated coffee still contains some caffeine, just much less than regular coffee. Unfortunately, not all health benefits regular coffee to decaf apply. For example, some studies show no reduction in the risk of type 2 diabetes, Parkinson's or liver disease for people who drink decaffeinated coffee.

Conclusion: Decaffeinated coffee is made by extracting caffeine from coffee beans using solvents. Decaf does not have all the same health benefits as regular coffee.

How to maximize your health benefits

There are some things you can do in order to maximize the beneficial health effects that receives of coffee. The most important is that it adds nothing unhealthy. This includes Sugar and any kind of artificial milk cream loaded with chemicals. Another important thing is to make coffee with a filter paper. Unfiltered coffee (such as Turkish press or French) contains cafestol , a substance that can increase cholesterol levels ( 42 43 ). Also keep in mind that some of the coffee drinks at places like Starbucks can contain hundreds of calories and lots of sugar. These drinks are not healthy. There are some more tips in this article about 8 Ways to make your super healthy coffee .

Conclusion: is important not to put sugar or cream loaded with chemicals in coffee. Brewing with a paper filter can get rid of a compound called cholesterol-raising cafestol.

Should be Drinking coffee?

There are some people who should avoid or severely limit coffee consumption, especially pregnant women. People with anxiety problems, high blood pressure or insomnia may also want to try to limit coffee for a while to see if it helps. There is also some evidence that people who metabolize caffeine have slowly increased risk of heart attacks drinking coffee ( 44 ).

All this being said ... it seems clear that for the average person, coffee can have significant beneficial effects on health. If you do not drink coffee, so I do not think that these benefits are a compelling reason for start doing. There are disadvantages as well. But if you already drink coffee and enjoy it, then the benefits seem now outweigh the negatives. I personally drink coffee every day ... about 4-5 cups (sometimes more). My health has never been better.

Take Home Message

It is important to note that many of the studies in the article are observational studies, which can not demonstrate that the coffee caused beneficial effects. However, since the effects are strong and consistent across studies, it is a fairly strong indicator that coffee does indeed play a role.

Despite being demonized in the past, evidence aims to be very healthy coffee ... at least for most people. In any case, the coffee belongs to the same category of drinks as healthy as green tea .

Related:

• Add this mixture of coconut oil in your coffee and burn a lot of calories
• How to clean your liver with 5 Natural liver Cleansing Tips
• here is why you should put butter on your coffee

Source: Nutrition Authority

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