A healthy and balanced diet has a very important role in reducing the possibility of getting sick. In addition to a diet that contains sufficient and balanced nutrition from all food groups, the addition of some types of foods that contain plenty of antioxidants and bioactive components to the diet can bring very important health benefits. One of the most widely known of these is coffee. Having known positive effects on health for many years, coffee is a valuable food type that should be consumed regularly for healthy individuals.
Benefits of coffee
Thanks to the beneficial components in its content, coffee, which helps to improve mental and cognitive functions in general, is also very effective in protecting against many diseases. Although it is known for its effects such as opening the mind, increasing alertness & energy level, and providing vitality, the benefits of coffee are not limited to this. Coffee is one of the types of food that is frequently the subject of scientific research on its benefits and effects on diseases. Coffee, which is widely consumed as a drink both in our country and in the world, is also a type of plant that is frequently used in skincare products. Here are some of the very important health benefits of coffee …
Increases Energy Level and Strengthens Intelligence
The ingredient called caffeine, which is abundant in coffee, quickly goes into the blood after consumption and reaches the brain. It increases alertness and increases energy level by inhibiting (blocking) the neurotransmitter called adenosine, which is produced here and causes sleepiness. In this way, it prevents fatigue felt during the day. It also increases work efficiency and concentration by opening the mind. Thanks to this effect on the brain, many scientific studies are showing that coffee also improves mood, memory, reaction time, and cognitive functions in general.
Accelerates Fat Burning
Coffee is a very valuable food type that can help people who want to lose their excess weight to achieve these goals. This is because it increases the metabolic rate significantly and accelerates fat burning. Coffee, which helps the fat in the body to be broken down and the free fatty acids produced can be used in energy production, has a calorie content close to zero when consumed plain, despite these positive effects. For this reason, healthy individuals who follow a slimming diet can consume 2 cups of black coffee a day to support their diet and accelerate their weight loss.
Increases Physical Performance
The caffeine found in coffee causes a significant increase in the production of the hormone epinephrine (adrenaline). This hormone is a hormone that increases fear and excitement and prepares the human body for intense physical exertion. In this way, a significant increase in physical performance is observed after coffee consumption. Likewise, it accelerates fat burning and contributes to increasing the energy level that the body needs for training. It is beneficial for healthy individuals who are interested in sports activities or fitness to consume plain coffee about half an hour before going to the gym.
Contains Important Micronutrients
Coffee is a beverage that has high nutritional value and contains valuable micronutrients. A cup of coffee; contains 11% of the daily requirement with riboflavin (vitamin B12), 6% of the daily requirement with pantothenic acid (vitamin B5), 3% of the daily requirement with manganese and potassium minerals, manganese mineral, and niacin (vitamin B3) daily. meets 2% of the requirement. For this reason, it can be said that it is healthy as well as nutritious.
Protects Against Alzheimer’s, Parkinson’s, and Dementia Diseases
Alzheimer’s, Parkinson’s, and dementia are common neurodegenerative diseases in individuals aged 65 and over worldwide. In these diseases, which do not have a known definite treatment, healthy nutrition and regular consumption of some food types gain much more important than many other types of diseases. Scientific studies are showing that the probability of Alzheimer’s disease can be reduced by up to 65% and the likelihood of Parkinson’s disease can be reduced by 30-60% in those who regularly consume coffee, which is known to be very effective in preventing neurodegenerative diseases.
Protects Against Cancer and Cardiovascular Diseases
Coffee is a food with a very high antioxidant content. Thanks to its high antioxidant content, scientific studies are showing that the risk of developing many types of cancer, especially liver cancer and colorectal cancer, is significantly reduced in individuals who regularly consume coffee. It is known that coffee, which prevents uncontrolled proliferation by protecting the cell structure, also increases life expectancy by helping protect against diabetes and cardiovascular diseases.
The harms of coffee
Although coffee is a healthy and useful food, its consumption for people with certain diseases or taking medicines, and its excessive consumption for healthy individuals may cause some negativity. Coffee consumption may cause palpitations, especially in individuals with blood pressure, heart rhythm disorder (arrhythmia), tachycardia, and other heart diseases. This negativity can be seen in individuals without any heart disease as a result of excessive coffee consumption. In blood pressure patients, coffee consumption may cause an increase in blood pressure. As with all foods, consumption of coffee should be measured. Scientific studies are showing that the consumption of more than 3 cups of coffee per day can affect fertility negatively, and that coffee consumption over 5 cups can lead to osteoporosis. Again, excessive coffee consumption can lead to negativities such as insomnia, tension, irritability, and sensitivity. Excessive coffee consumption in people with anemia problems may aggravate anemia as it reduces the absorption of iron in foods. It is recommended that these individuals consult their physician about their coffee consumption, limit it to a cup when consumed, and pay attention not to coincide with the period 45 minutes before and after meals. Also, it is recommended to consume coffee either plain or only with milk. Since the fat and sugar content of coffees containing creamy, sugar, syrup, and instant milk powders are very high, consumption of coffee in this way will cause more harm than benefit. Coffee, which is also a diuretic, increases urine output. Due to this effect, it may cause fluid loss (dehydration) in people who do not consume enough water and electrolyte imbalances in those with kidney and heart diseases.
If you also care about your health and your diet, you can strengthen your health and protect yourself from diseases by adding coffee to your diet. If you do not have any health problems, you can consume 1-2 cups of filter coffee daily. However, if you have any health problems or if you are using medication for any reason, you should definitely consult your doctor before you start consuming coffee, considering that it may be harmful to you.