Recent studies reveal that moderate coffee drinking can benefit you in more ways than increasing alertness. Caffeinated coffee consumption can help protect against dementia, stroke, skin cancer, cavities, asthma, headaches, gallstones, liver cirrhosis, Parkinson's, type 2 diabetes, several types of cancer and some mood disorders.
Coffee History
Worldwide, people drink 400 billion cups of coffee every year. While coffee is prepared differently in around the globe, from the thick, sweetened brew of Turkey to the cold, frappé version popular in the United States, most people know that sipping the caffeinated drink will boost their mood and improve their focus. Coffee is also the most scientifically researched substance after cigarettes. Studies in the 1960s and 1970s sometimes reported negative health effects of coffee, failing to take into account that most coffee-drinkers then were also smokers. More recent studies are better-designed, illuminating coffee's beneficial impact on the body.
Study Results
Harvard University School of Public Health reported a lower risk of stroke among coffee drinkers. The "Journal of Alzheimer's Disease" reported that subjects who drank three to five cups of coffee per day were 2/3 less likely to develop dementia than those who did not. The "Journal of Investigative Dermatology" reported that consuming caffeine may protect against skin cancer. Roswell Park Cancer Institute found that women who regularly drank caffeinated coffee or tea had less risk of endometrial cancer. The "International Journal of Sport Nutrition" reported that drinking coffee may help reduce pain associated with exercise. Other studies suggest a connection between coffee-drinking and a reduced rate of type 2 diabetes. Research into the benefits of coffee continues today.
Coffee Nutritional Facts
Coffee is made up of around 2,000 chemical components, including plenty of antioxidants. Antioxidants help protect the body against free radicals, molecules that may contribute to some cancers. Coffee has no calories until you blend it with sugar or creamer. A serving of coffee is about 6 oz. Espresso, a short, intensely flavored preparation of coffee, is normally no more than 1 to 2 oz. Coffee contains caffeine naturally, but decaffeinated versions are also available. Decaffeinated coffee shares some, but not all, of the benefits of caffeinated coffee. For instance, decaf has only half of the impact on the risk of diabetes, and no impact on asthma or headaches.
Risks of Coffee
Drinking too much coffee can have a negative impact on your state of being. It can raise anxiety, prompt the jitters, interfere with sleep and cause stomach aches. How much is too much depends on your specific reaction to coffee, which varies between people. A good rule of thumb is to drink less than 4 cups per day. Drinking coffee as a substitute for other health-supporting beverages, such as water, herbal tea and vegetable juice, can lead to dehydration. Children should not drink coffee, as its effects can be too extreme on their small bodies. Consider carefully what you mix with your coffee to lighten and sweeten it. The USDA recommends limiting sugar intake, labeling it an "empty calories" food. Creamers range from nutrient-rich soymilk to less healthy partially-hydrogenated non-dairy creamer to texturally pleasureful but high-fat and nutritionally weak heavy cream. Avoid blending coffee with these ingredients to enjoy its health advantages without negative effects.
References
- Mayo Clinic: Coffee and Health: What Does the Research Say??
- "Gayot"; Championing Coffee: The Surprising Health Benefits of Your Morning Brew; Rachel B. Levin; Aug. 2011
- American Society for Nutrition: "Studies provide more support for health benefits of coffee"; Suzanne Price; March 2010
- AARP: "The Coffee Brew-haha"; Sid Kirchheimer; May 2009
- USDA: Empty Calories
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