Coffee: Good or bad?

The health effects of coffee are very controversial.

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

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

For example coupled rich in antioxidants and a reduced risk of 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 health look, look at the pros and cons.

Coffee contains important nutrients and is rich in antioxidants

Coffee is more than the dark brown water ... many nutrients in cereals make the drink.

A typical 8-ounce (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 RDA.
• Manganese: 3% of the RDA.
• Potassium: 3% of the RDA.
• Magnesium: 2% of the RDA.
• Phosphorus: 1% of the RDA.

That may not seem like much, but try to multiply by 3, 4, or drink the number of cups per day. You can add a lot of your daily intake of nutrients.

But where coffee really shines is in its high content of antioxidants.

The average person eating a typical Western diet is more antioxidant coffee fruits ^[1] ... and vegetables combined ( 2 , 3 ).

Conclusion: Coffee contains a small amount of some vitamins and minerals that are added when you drink many 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 the most in the world (psychoactive substance consumed 4 ).

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

The caffeine content of a single cup can vary from 30 to 300 mg, but the average section is about 90 to 100 mg.

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

By the blockade of adenosine ^[5] , caffeine actually increased activity in the brain and the release of other neurotransmitters such as dopamine and norepinephrine. 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 metabolism (calorie consumption) increase by 3-11% increase and even exercise performance by 11-12% on average ( 9 , 10 , 11 , 12 ).

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

There are also some disadvantages that contain caffeine, which discuss in a moment.

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

Coffee may protect the brain in old age, resulting in a lower risk for 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 by the death of dopaminergic neurons in the brain generating the neurodegenerative disease.

Coffee drinkers have a risk of 32-60% lower Parkinson's disease. People drink coffee, the more likely ( 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 elevated blood sugar levels due to 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 the disease, some studies show that coffee drinkers are 23-67% less likely to develop diabetes ( 21 , 22 , 23 , 24 ).

In a large study, the 18 studies that were analyzed 457,922 people every daily cup of coffee with a 7% reduction of type (associated risk of diabetes 2 25 ).

Conclusion: Many studies have shown that coffee drinkers have a significantly shorter for type 2 diabetes risk.

Coffee drinkers have a lower risk of liver disease

The liver is an important organ which hundreds of different functions in the body.

It is very sensitive to modern insults such as excessive alcohol and fructose ^[8] entry.

The final stage of liver disease called cirrhosis ^[9] , and contains a large part of the liver is replaced by scar tissue.

Coffee drinkers have a lower risk of developing up to 84% cirrhosis, with the strongest of those four or more cups per day (drink effect 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 a much lower risk of depression and suicide

Depression is a very common problem.

It is most common in the world, leading to a significant reduction in the quality of life of mental disorders.

In a Harvard study from 2011, people who had drunk more coffee a lower risk of depression by 20% ( 31 ).

In a review of three studies, people who are four or more cups of coffee a day drank 53% less likely to suicide (commit 32 ).

Conclusion: Studies have shown that people who drink coffee are less likely to fall into a depression, 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 (and suicidal) deadly diseases, 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, people who drank coffee had a much lower risk of dying during the study period from 12 to 13 years;

The sweet spot seems 4-5 cups per day, with men who are at risk and women at 12% 16% lower risk.

You can read more about it in this article about how coffee makes you live longer ^[10] .

Conclusion: Studies have shown that coffee drinkers live longer, which makes sense shown since they have a lower risk for many diseases. For 4-5 cups per day, the greatest effect was observed.

Caffeine may cause anxiety and disrupt sleep

It would be unfair to say only good things to say about the poor.

The truth is ... there are significant negatives and coffee (although this depends on the person).

Too much caffeine may cause nervousness, anxiety, palpitations cause, and may even worsen panic attacks ( 34 ).

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

Another unwanted side effect is that it sleep (disturb 35 ). If coffee reduces the quality of sleep, so try to avoid coffee in the afternoon, and after 14 hours.

Caffeine can also diuretic and blood pressure increase, but this goes away usually with regular use. However, an increase in blood pressure of 2.1 mm / Hg can consist ( 36 , 37 , 38 ).

Conclusion: Caffeine can have various adverse effects, such as causing anxiety and insomnia, but largely on the person.

Caffeine is addictive and missing some cups may be withdrawn,

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

When people regularly consume caffeine, tolerant to. Or ceases to work as above, or a higher dose is required to achieve the same effect ( 39 ).

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

Tolerance and withdrawal are the characteristics of physical dependence.

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

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

The difference between regular and decaf

Some people opt for decaf instead of regular.

How caffeine ^[12] is usually a rinse beans ^[13] with chemical solvents.

Each time this is done, a certain percentage of the caffeine dissolves in the solvent and the process repeated until most of the caffeine removed.

It should be noted however, that decaffeinated coffee contains caffeine, even much less than regular coffee.

Unfortunately, not all health benefits ^[14] to implement regular coffee decaf. For example, some studies show no reduction in the risk of type 2 diabetes, liver disease, or Parkinson's disease to those who drink decaffeinated coffee.

Conclusion: decaffeinated coffee is made by extracting caffeine from coffee beans that use solvents. Decaf not all the same health benefits as regular coffee.

Things to Bear in mind in order to maximize health benefits

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

The most important is that it adds nothing about healthy. These include sugar ^[15] and all kinds of artificial cream with chemicals.

Another important thing is to make coffee with a paper filter. The unfiltered coffee (such as Turkish or French press) contains cafestol ^[16] , a substance which raise cholesterol levels (may 42 , 43 ).

Also remember, that contain some drinks at places like Starbucks coffee can save 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 ^[17] .

Conclusion: It is important not to put loads of sugar or bleaching chemicals in your coffee. Brewing with a paper filter can get rid of a compound called cafestol increased cholesterol.

If you drink coffee?

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

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

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

Having said all that ... it seems clear that for the average person can have important positive effects of coffee on health.

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

But if you already drink coffee and enjoy it, the benefits seem to outweigh the negative.

Personally, I drink coffee every day ... about 4-5 cups (sometimes more). My health has never been better.

Home message

It is important to note that most studies in the article are observational studies can not prove that coffee made soothing effect.

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

Despite the demonized in the past, the evidence ^[18] shows that coffee is very healthy ... at least for most people.

In any case, the coffee belongs in the same category as healthy drinks such as green tea ^[19] .

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 (en.wikipedia.org)
7. ^{^} Parkinson (en.wikipedia.org)
8. ^{^} fructose (authoritynutrition.com)
9. ^{^} cirrhosis (en.wikipedia.org)
10. ^{^} can make as coffee, live longer (authoritynutrition.com)
11. ^{^} addiction (en.wikipedia.org)
12. ^{^} decaf (en.wikipedia.org)
13. ^{^} beans (authoritynutrition.com)
14. ^{^} health benefits (authoritynutrition.com)
15. ^{^} sugar (authoritynutrition.com)
16. ^{^} cafestol (en.wikipedia.org)
17. ^{^} 8 Ways to Make Your Super Healthy Coffee (authoritynutrition.com)
18. ^{^} test (authoritynutrition.com)
19. ^{^} Green tea (authoritynutrition.com)