Coffee: Good or Bad?

The health effects of coffee are very controversial.

Depending on whom you ask, is either a major or very dangerous healthy drink.

But despite what you have heard, there are actually a lot of good things about coffee to say.

For example, is rich in antioxidants and with a lower risk for many diseases.

However ... Also contains caffeine, a stimulant that can cause problems in some people and interfere with sleep.

This article takes a detailed report on coffee and its effects on the health of the eyes, look at the pros and cons.

Coffee contains several important nutrients and is rich in antioxidants

Coffee is more than the dark brown water ... to do most of the nutrients in the coffee beans in the cup.

A typical 8 oz (240 ml) cup of coffee contains ( 1 ):

• Vitamin B2 (riboflavin): 11% of the recommended daily dose.
• Vitamin B5 (pantothenic acid): 6% of the RDA.
• Vitamin B1 (thiamine): 2% of the RDA.
• Vitamin B3 (niacin): 2% of the RDA.
• Folic acid: 1% of the recommended daily dose.
• Manganese: 3% of the RDA.
• Potassium: 3% of the RDA.
• Magnesium: 2% of the RDA.
• Phosphorus: 1% of the recommended daily dose.

That may not seem like much, but try to multiply by 3, 4, or the number of drinks per drinking day. They can add up to a large part of the daily intake of nutrients.

But where it really shines is rich in antioxidants into his coffee.

The average person eating a typical Western diet is more antioxidants from coffee fruits ^[1] ... and combination vehicles ( 2 , 3 ).

Conclusion: Coffee contains a small amount of certain vitamins and minerals that add up if you drink several cups a day. It is also rich in antioxidants.

Coffee contains caffeine, a stimulant that can improve brain function and increase metabolism

Caffeine ^[2] is to be consumed in the world (psychoactive substance 4 ).

Soft drinks, tea and chocolate ^[3] all contain caffeine, but coffee is the main source.

The caffeine content of a single cup can be from 30 to 300 mg are, but the intermediate shell is from about 90 to 100 mg.

Caffeine is a known stimulant ^[4] . In the brain, an inhibitory neurotransmitter function (brain hormone) adenosine is blocked call.

By blocking adenosine ^[5] , caffeine actually increased activity in the brain and the release of other neurotransmitters such as noradrenaline, and dopamine. This reduces fatigue and makes us more alert ( 5 , 6 ).

There are many studies that show that caffeine can lead to an increase in short-term brain function ... including improved mood, reaction time, attention and general cognitive function ( 7 , 8 ).

Caffeine can also stimulate the metabolism (calorie consumption) of 3-11%, and even improve athletic performance, on average, 11 to 12% ( 9 , 10 , 11 , 12 ).

But ... some of these effects may be short-lived. If you drink coffee every day, you will have a tolerance to build it and the effects will be less effective ( 13 ).

There are also some disadvantages to caffeine, I'll take some.

Conclusion: The main active ingredient in coffee is caffeine stimulant. It can cause an increase in the short-term energy, brain function, metabolism and physical performance levels.

Coffee can for protecting the brain in the old age, which results in a reduced risk of Alzheimer's disease and Parkinson's disease

Alzheimer's ^[6] is the most common neurodegenerative disease and the most common 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's disease ^[7] is the second most common, and is caused by the death of dopaminergic neurons in the brain that produces the neurodegenerative disease.

Coffee drinkers have a risk of 32-60% from Parkinson's disease. Mature man drinking coffee rather ( 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 the elderly.

Coffee drinkers have a much lower risk for type 2 diabetes

Type 2 diabetes is characterized by glucose levels in the blood due to its high resistance to the effects of insulin.

This is a very common condition that ... multiplied by 10 in a few decades and now affects over 300 million people.

It is interesting that coffee drinkers seem to have a significantly lower risk of developing this disease have, some studies show that coffee drinkers are 23-67% less likely diabetic (up to 21 , 22 , 23 , 24 ).

In a study that large review of 18 studies involving 457 922 people watched each other daily cup of coffee at a lower risk for type 2 diabetes (7% risk has been linked 25 ).

Conclusion: Many 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 insults as a modern excess alcohol and fructose ^[8] entry.

The final stage of liver disease called cirrhosis ^[9] , and has the majority of the liver is replaced by scar tissue.

Coffee drinkers have a lower risk of developing cirrhosis than 84%, with the strongest of those who (drink effect four or more cups per day 26 , 27 , 28 ).

Liver cancer is also common ... is the second leading cause of cancer death worldwide. Coffee drinkers have a lower risk of up to 40% of liver cancer ( 29 , 30 ).

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

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

Depression is a very common problem.

It is most common in the world and led to a significant reduction in quality of life mental disorder.

In a Harvard study from 2011, which had the most to drink coffee a 20% lower risk of depression ( 31 ).

In a review of three studies were men, four or more cups of coffee per day drank 53% less likely suicide (commit 32 ).

Conclusion: Studies have shown that people who drink coffee less likely to be depressed and are much less likely to commit suicide.

Some studies show that coffee drinkers live longer

Since the coffee drinkers have a lower risk of many common deadly diseases (and suicide), it makes sense that coffee can help you live longer.

Actually it is a good evidence.

A study in the New England Journal of Medicine published in 2012 studied the habits of 402 260 people aged 50 to 71 years ( 33 ).

In this study, the people who had been drinking coffee a much lower risk of dying during the study period of 12 to 13 years:

The sweet spot seems to 4-5 cups per day, with men having a reduced risk and women a 12% risk reduction of 16%.

You can read more about it in this article , how can make coffee to live longer ^[10] .

Conclusion: Studies have shown that coffee drinkers live longer, which makes sense since they have a lower risk for many diseases. The most significant effect is observed for 4-5 cups per day.

Caffeine may cause anxiety and disrupt sleep

It would not be fair to speak only good things to say anything bad.

The truth is ... there are significant disadvantages and coffee (although this of the person).

Excessive consumption of caffeine can cause restlessness, anxiety, palpitations and panic attacks (also aggravate 34 ).

If you want to inspire sensitive to caffeine and tends then maybe you should not drink coffee.

Another unwanted side effect is that it disrupt sleep ( 35 ). If coffee reduces the quality of sleep, so try to avoid coffee at the end of the day, because after 14 hours.

Caffeine can also be a diuretic and increase the effect of blood pressure, but usually disappears with regular use. However, an increase in blood pressure of 2.1 mm / Hg can consist ( 36 , 37 , 38 ).

Conclusion: Caffeine can have various negative effects, such as causing fear and disrupt have to sleep, but depends greatly on the individual.

Caffeine is addictive and lacking a couple of cups could void

One problem is that caffeine can lead to addiction ^[11] among many people.

When people regularly consume caffeine, too tolerant. Or stops still function, or a higher dose is required to obtain the same effect ( 39 ).

When people avoid caffeine, they have withdrawal symptoms such as headache, fatigue, confusion and irritability. This may take a few days ( 40 , 41 ).

Tolerance and withdrawal are the hallmarks of physical dependence.

Many people (understandably) do not like the idea, literally to a substance to function correctly hooked.

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

The difference between regular and decaf

Some people opt for decaf coffee instead of regular.

How decaf ^[12] is performed, is usually a rinse the beans with chemical solvents.

Each time this does not solve a certain percentage of caffeine in the solvent and the process repeated until most of the caffeine removed.

However, it is to note that decaffeinated coffee still contains caffeine, only considerably less than normal coffee.

Unfortunately, not all health benefits ^[13] for the ordinary to decaffeinated. For example, some studies show no reduction in risk of type 2 diabetes, Parkinson's disease or liver disease for those who drink decaffeinated coffee.

Conclusion: decaffeinated coffee is prepared by extraction of caffeine from coffee beans with solvents. Decaf not all the same health benefits as regular coffee.

Things to keep in mind in order to maximize health benefits

There are some things you can do to the positive health effects that you maximize to get coffee.

The important thing is not to add something unhealthy. These include sugar ^[14] and all kinds of artificial chemicals loaded cream.

Another important thing is to make coffee with a paper filter. Unfiltered coffee (like Turkish or French press) contains cafestol ^[15] , a substance which raise cholesterol levels (may 42 , 43 ).

Also, remember that include some drinks at places like Starbucks coffee may be hundreds of calories and lots of sugar. These drinks are not healthy.

There are some tips in this article on 8 ways to make your Super Healthy Coffee ^[16] .

Conclusion: It is important not to sugar filled or bleaching chemicals in your coffee. Brewing with a paper filter can be a collection of compounds called cafestol get rid of cholesterol.

If you drink coffee?

There are people who desperately want to avoid or severely limit coffee consumption, especially pregnant women.

People with anxiety disorders, high blood pressure or insomnia also want to try for a while to see the coffee if it helps limit.

There is also evidence that people who metabolize caffeine more slowly have a higher risk of heart attack by drinking coffee (risk 44 ).

All that said ... it seems clear that for the average person, coffee can have important positive effects on health.

If you do not drink coffee, so do not think that these benefits are a good reason to start. There are also disadvantages.

But if you now drink coffee and enjoy the benefits seem to far outweigh the negative ones.

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 most studies in this article are observational studies can not prove that coffee made soothing effect.

But since the effects are strong and consistent across studies, it is a fairly strong coffee that actually play a role display.

Despite the demonized in the past, the evidence ^[17] is points to the coffee very healthy ... at least for most people.

In any case, the coffee belongs in the same category as healthy drinks such as green tea ^[18] .

Credentials

1. ^{^} fruits (authoritynutrition.com)
2. ^{^} Caffeine (en.wikipedia.org)
3. ^{^} Chocolate (authoritynutrition.com)
4. ^{^} stimulant (authoritynutrition.com)
5. ^{^} adenosine (en.wikipedia.org)
6. ^{^} Alzheimer's disease (en.wikipedia.org)
7. ^{^} Parkinson (en.wikipedia.org)
8. ^{^} fructose (authoritynutrition.com)
9. ^{^} cirrhosis (en.wikipedia.org)
10. ^{^} How to Make Coffee to live longer (authoritynutrition.com)
11. ^{^} addiction (en.wikipedia.org)
12. ^{^} decaf (en.wikipedia.org)
13. ^{^} Health Benefits (authoritynutrition.com)
14. ^{^} sugar (authoritynutrition.com)
15. ^{^} cafestol (en.wikipedia.org)
16. ^{^} 8 Ways Your Super Healthy Coffee Make (authoritynutrition.com)
17. ^{^} test (authoritynutrition.com)
18. ^{^} Green tea (authoritynutrition.com)