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coffee

Coffee – should you really be drinking it?

So how much coffee is being consumed daily? About 2,250,000,000,000 cups of coffee are consumed in the world every day. They say that it is the most popular drug in the world, the consumption of which is unregulated by almost any state.

Should you eliminate caffeine from your diet?

Let us try to figure it out together.

WHAT IS COFFEE?

The beans from which you make coffee are actually roasted seeds from a fruit called the coffee cherry. If you bite through this cherry, you will find two flattened seeds inside.

PROS.

  1. Coffee contains caffeine – the most popular psychoactive substance in the world. One cup of coffee can contain between 30 and 300 milligrams of caffeine.
  2. It is one of the primary sources of antioxidants in the Western diet, if only because people often prefer coffee to fruits and vegetables. Besides antioxidants, coffee contains:
  • Vitamin B2 (Riboflavin): 11% of the recommended daily norm (RDA).
  • Vitamin B5 (Pantothenic acid): 6% of the recommended daily norm (RDA).
  • Folate: 1% of the RDA.
  • Vitamin B1 (Thiamine): 2% of the recommended daily norm (RDA).
  • Manganese and Potassium: 3% of the recommended daily norm (RDA).
  • Vitamin B3 (Niacin) and magnesium: 2% of the recommended daily norm (RDA).
  • It is an excellent source of fiber;
coffee
  • Caffeine can speed up metabolism by 3 – 11% and increase workout efficiency by 11-12%.
  • Caffeine blocks the work of adenosine (reaction inhibitor or inhibitory neurotransmitter). As a result, the brain starts to release norepinephrine and dopamine, thanks to which fatigue disappears and you feel more alert. Research shows that caffeine temporarily improves cognitive functions in the brain (improves mood, reaction speed, vigilance, etc.)
  • May protect the brain from neurodegenerative diseases. Studies show that people who drink coffee have a 65% lower risk of developing Alzheimer’s disease and 32-60% lower risk of developing Parkinson’s disease.
  • Studies show that people who consume coffee have a much lower risk of developing type 2 diabetes. The statistics among studies here are very different (from 7% to 67%), but a positive result is definitely present.
  • Coffee addicts have a much lower risk of developing cirrhosis of the liver (the final stage of liver damage when it turns into scar tissue), especially in those who drink around 4 cups of coffee a day. The risk of liver cancer (one of the leading causes of death in the world) among coffee drinkers is 40% lower than among those who do not drink it at all.
  • People who drink coffee have a decreased risk of depression (20%) and suicide (53%).
decaf

CONS.

  1. May lead to insomnia. If you suffer from poor quality of sleep, try not to drink coffee after 2 pm or switch to decaffeinated alternatives (coffee without caffeine). The period of half-excretion of caffeine is around 5 hours, so if you drink a large cup of coffee (200 mg of caffeine) at 2 p.m., you will have 100 mg of caffeine in your blood at 7 p.m., 50 mg after another 5 hours, and so on.
  2. Caffeine can reduce the effects of medications such as osteoporosis and thyroid medication.
  3. Has diuretic properties and can raise blood pressure (in people who use it irregularly).
  4. Too much caffeine can cause panic attacks, anxiety and accelerated heartbeats.
  5. Like any drug, caffeine is addictive. Accordingly, people who cease drinking coffee may experience withdrawal symptoms in the form of headaches, irritability and fatigue.
  6. May act as a laxative
  7. Increases acidity in the body. A cup of coffee on an empty stomach stimulates the production of hydrochloric acid, which can lead to serious digestive problems. (Hydrochloric acid is usually produced in the stomach when food enters it and is used to digest proteins and fats.)

 DECAF COFFEE – GOOD OR BAD?

decaf coffee pros cons

Decaffeinated beans contain 97% less caffeine than ordinary beans. There are several ways to isolate and remove caffeine, mainly with water, organic solvents, and carbon dioxide.

Caffeine is washed out just before roasting, and the nutritional value of these beans is almost identical to regular caffeinated coffee.

I drink several cups of coffee a day and therefore decaf is a great alternative for me! The most important thing here is to find the kind and roast you enjoy. It definitely has to be organic (grown without pesticides).

CONCLUSION

Despite the unjustifiably bad reputation, coffee has a number of advantages – it contains many antioxidants and vitamins, and in a reasonable amount, the drink has a beneficial effect on the body and brain. If you feel unwell after a cup of caffeinated coffee, try switching to a high-quality decaf.

How many cups of coffee can you drink per day and which kind of coffee do you prefer? Do you like decaf coffee? I would be glad if you would share your opinion!

If you want to make your lifestyle healthier, but do not know how, write to me at info@mariakravchuk.com or sign up for a consultation, and we will discuss where to start.

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