8 reasons to have (another) coffee
Morning strong coffee, afternoon coffee, coffee in a cafe with friends... We all love our coffee differently. But we can certainly all agree that it is great to know that coffee not only tastes good, but is also beneficial for us. And what actually makes coffee the superdrink?
Caffeine
The basic building block of coffee. It ranks among the so-called stimulants of the vascular nervous system [1] and is among the most commonly used psychoactive substances (drugs!) in the world. Apart from coffee, it is found in e.g. tea or chocolate, but its content is highest in coffee.
Antioxidants
In addition to caffeine, coffee also contains a number of important substances and antioxidants for the body. And thanks to the high content of antioxidants, which fight and protect against free radicals in the body, coffee is one of the healthiest drinks.
A typical cup of coffee (240 ml) contains: [ 2]
– Vitamin B2 (riboflavin) - 11% DDD (recommended daily intake)
– Vitamin B5 (pantothenic acid) - 6% DV
– Vitamin B1 (thiamine) - 2% DV
– Vitamin B3 (niacin) - 2% DV
– Folic acid - 1% DV
– Manganese - 3% RDA
– Potassium - 3% DV
– Magnesium - 2% DV
– Phosphorus - 1% DV
How coffee affects the human body
The first researches on the effects of coffee on the human organism were published at the beginning of the 19th century. Since then, experts have been arguing about the positives and negatives of coffee. However, according to the latest research and studies by scientists from all over the world, coffee has a beneficial effect on the human body for many reasons. Here are 8 of them .
1. Reduces fatigue and improves concentration
Perhaps the best-known effect of coffee at all - "kicker and encourager" . And caffeine is to blame. Due to adequate intake of caffeine (i.e. 1-6 cups per day), fatigue is reduced, activity is increased, reaction time is accelerated, alertness is increased, and cognitive functions such as memory, learning , etc. are improved.
The whole thing is a little chemical "fraud". Caffeine blocks an inhibitory neurotransmitter called adenosine in the brain (it is responsible for the fact that we are tired and sleepy). Caffeine "impersonates" it and clogs the adenosine receptors in the brain. Thanks to this, more adenosine is not formed and sleepiness does not occur. [3]
ATTENTION! At higher doses, caffeine can quickly become an enemy from a friend (see the paragraph "When the coffee is too much").
2. Improves memory
According to research conducted by Johns Hopkins University, caffeine enhances long-term memory. [4] It is said that a dose of caffeine works best immediately after teaching or learning.
3. Improves mood and helps against depression
Morning coffee for a better day is without debate. This is because caffeine stimulates the central nervous system and increases the production of neurotransmitters such as serotonin, dopamine and noradrenaline, which form a kind of "cocktail of good mood" in the brain.
4. Increases endurance performance
Coffee is also an ideal helper for athletes, as it improves endurance performance, endurance capacity and at the same time reduces perceived exertion and muscle fatigue. [5] It is thanks to caffeine that increases the level of adrenaline in the blood. A cup of black coffee about an hour before training can help increase physical performance by 11-12%. [6]
5. Helps in weight loss
Coffee contains magnesium and potassium, which help the human body use insulin, regulate blood sugar, and reduce your sweet tooth . At the same time, caffeine helps fat cells break down body fat and use it as fuel for training. Strong coffee before intense exercise thus works as a natural fat burner .
At the same time, due to the effect of caffeine, the body releases cortisol and adrenaline into the blood. The body then reacts by increasing blood pressure and a faster heart rate, increased secretion of stomach acid and thus overall acceleration of metabolism , which promotes faster burning of calories, up to 11%.
6. Protects the brain from neurodegenerative diseases
Alzheimer's disease is currently among the most common neurodegenerative diseases and is the most common cause of dementia. Clinical studies have shown that coffee drinkers have up to a 65% lower risk of developing Alzheimer's disease .
The second most common neurodegenerative disease is Parkinson's disease, in which dopamine-producing neurons die. It has been proven that the consumption of coffee reduces the risk of developing this disease by 32-60% . [7]
7. Reduces the risk of liver cancer
Liver cancer is the second most common cause of cancer-related death worldwide. It has been proven that coffee consumption reduces the risk of liver cancer by 40% . [8] This is due to the rich composition of coffee, which includes a large amount of vegetable dyes that reduce the risk of cancer. In this respect, coffee is unique, as no other beverage exhibits similar properties.[9]
8. Reduces the risk of type 2 diabetes
Clinical studies have shown that coffee drinkers have a reduced risk of developing this disease (the results of some studies show that the risk of developing the disease has decreased by up to 23-67%).[10]
When the coffee is too much
Experts agree that the daily consumption of a maximum of 6 cups, which should correspond to approximately 300 mg of caffeine, can be defined as adequate coffee drinking. Higher intake of caffeine can cause nervousness, restlessness, lack of concentration and deterioration of fine motor skills . If the daily dose of caffeine is significantly exceeded, so-called caffeine shock can even occur , which is manifested by a headache, a significant and accelerated heartbeat and hand tremors.
Caffeine detox
The truth is that our body gets used to the regular supply of caffeine and requires more and more doses (as with other addictions). In order for the whole "coffee miracle" to work again, you need to stop coffee for a while . This is the only way the body has a chance to restore the correct functioning of the "caffeinated" receptors and react even to a smaller amount of caffeine. For this caffeine detox, it is enough to go without coffee for two to three days.
Resources
[1] https://www.medicalnewstoday.com/articles/285194#uses
[2] https://cs.medlicker.com/1093-kava-a-zdravi
[3] https://cs.medlicker.com/1093-kava-a-zdravi
[4] https://hub.jhu.edu/2014/01/12/caffeine-enhances-memory/
[5]https://www.medicalnewstoday.com/articles/285194#benefits
[6] https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee#TOC_TITLE_HDR_4
[7] https://cs.medlicker.com/1093-kava-a-zdravi
[8] https://www.sciencedirect.com/science/article/abs/pii/S0016508507005689
[9] https://zdravezdravi.cz/potraviny/10-duvodu-proc-zacit-rano-salkem-kavy
[10] https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/773949
