Scientists have calculated a healthy dose of coffee: three cups a day.
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For some, all they need to start the day is a cup of coffee in the morning. Others cannot stand the smell and taste of this drink, one of the oldest and most discussed. How much and what type of coffee should you drink? Is it harmful or good for the heart? Is it possible to afford it if you have hypertension? On October 1, International Coffee Day, KP compiled the latest scientific data on this drink.
THERE IS POWER IN HIM, BROTHER!
1. Coffee improves energy levels and concentration.
V This toning effect is obtained thanks to a natural stimulant: caffeine. Blocks the substance adenosine, which inhibits neuronal processes. This process leads to the release of the hormones dopamine and norepinephrine, which increase our mood and concentration.
2. Reduces the risk of developing certain chronic diseases.
– Cardiovascular system.
Moderate coffee consumption (one to two cups of black coffee per day) has been shown to be associated with a reduced risk of heart disease and stroke. Additionally, drinking small amounts of coffee daily is associated with a reduced risk of death from cardiovascular disease. Even better, new research cautiously suggests that caffeine in moderation does not cause abnormal heart rhythms.
– Diabetes of the second type.
Coffee may increase the body’s ability to process glucose, reducing the risk of developing type 2 diabetes.
– Liver diseases.
Coffee appears to help protect the liver. A large-scale study conducted with a sample of about 500 thousand people found that those who drink coffee regularly are 49% less likely to die from chronic liver disease than those who do not drink coffee at all. And the risk of developing chronic liver disease and the most common type of liver cancer, hepatocellular carcinoma, was 21% lower. However, here we are talking about connection and not cause and effect.
– Cancer.
Surprisingly, scientists have linked coffee consumption to a reduced risk of certain types of cancer, such as colorectal and uterine cancer. The mechanism of action here is broad and includes a general anti-inflammatory effect and an effect on the microbiome (community of beneficial microorganisms) of the intestine and the microbiome of the mucous membranes.
– Dementia (dementia), Alzheimer’s disease.
Caffeine may help people with Parkinson’s disease better control their movements and is associated with a lower risk of developing the disease. It also reduces the risk of developing Alzheimer’s disease and the risk of dementia even in people, especially those at risk, with hypertension. It is true that hypertensive people need less coffee, not three cups a day, but one is enough.
– Depression.
Research shows that coffee drinkers are happier and have a lower risk of developing depression, according to some data, up to 20% compared to those who don’t drink coffee at all.
– Life expectancy.
Despite all these benefits, research shows that those who drink two to three cups of coffee a day tend to live longer than those who avoid coffee completely. True, it is not yet entirely clear what exactly helps in this case. Perhaps the composition of the drink is complex, because the “life-prolonging” effect was found both in those who drank caffeinated coffee in moderation and in decaf lovers, without the caffeinated version. And for those who prefer ground coffee, and for those who prefer instant coffee.
HOW MUCH AND WHAT COFFEE IS HEALTHY TO DRINK?
A very recent review examined the protective effect of caffeine on cardiovascular health. In a sample of more than 200 thousand people, it was found that a “dose” of 100 mg of caffeine per day provides benefits.
People who drank moderate amounts of coffee or tea (3 cups per day or consumed 200 to 300 mg of caffeine per day) had the lowest risk of developing new heart disease and related problems, compared to those who drank caffeine and did not. they complained. On the contrary, I relied a lot on coffee.
Even after adjusting for other risk factors (alcohol, body weight, kidney function), moderate coffee drinkers were found to experience a 40% reduction in cardiovascular disease compared to those who abstained from caffeine or, for On the contrary, they did not drink caffeine. I don’t hold back. And yes, the golden mean turned out to be around 250 mg of caffeine or 3 cups of coffee and tea.
“In general, although it is impossible to build a cause-and-effect relationship on the basis of this work, this is one more work in a fairly ordered series of indicative results,” notes general practitioner and toxicologist Alexey Vodovozov. – First of all, the coffee is delicious. Secondly, it is most likely not harmful. Thirdly, it can even be useful if we do not exceed 250-300 mg of caffeine per day.
WHAT IS IMPORTANT?
– Sugar or milk/cream should not be added. This eliminates the benefit.
– Too much coffee a day, especially in the afternoon, can cause overstimulation and sleep disturbances.
– There are people with individual sensitivity to caffeine. It is important to remember that even decaffeinated coffee contains caffeine, even a little.
– As with everything, moderation is important. In addition, the golden mean can be individual and depend on your lifestyle, nutrition, physical activity, presence or absence of chronic diseases, use of medications and many other factors.
Where and how much caffeine do we get?
Caffeine sources/average concentration
Espresso
60 mg per 30 ml
Decaffeinated coffee
3 mg per 125 ml
filtered coffee
85 mg per 125 ml
Instant coffee
65 mg per 125 ml
Tea (loose or bagged)
32 mg per 150 ml
Iced tea
20 mg per 330 ml
Soft drinks with caffeine
39 mg per 330 ml
Energy drinks
80 mg per 330 ml
Hot chocolate
4 mg per 150 ml
dark chocolate bar
60 mg per 30 g
WHAT DOES THE CUP CONTAIN?
A cup of black coffee of approximately 230 ml (without coffee or cream, of course) is rich in:
– riboflavin (B2), important for maintaining oxidation processes – restoration of the body, production of red blood cells, functioning of the reproductive system;
– pantothenic acid (B5), good for stimulating the adrenal glands, skin health and immunity;
– thiamine (B1), useful for nerve cells and fat and protein metabolism;
– niacin (B3), good for cell synthesis, blood circulation, hormone production and the functioning of the central nervous system.
A cup of coffee will provide us with minerals:
– potassium, helps maintain normal blood pressure, heart rate and muscle function;
– manganese, helps the absorption of carbohydrates, proteins and fats, is important for the health of bones and connective tissue;
– magnesium, helps regulate blood sugar levels, is beneficial for the functioning of the nervous system.
Due to caffeine, coffee is also rich (https://pubmed.ncbi.nlm.nih.gov/36361861/) in antioxidant substances. These substances, by reducing oxidative stress, help to:
– slow down the aging process;
– strengthen the immune system;
– balance metabolism;
– reduce the risk of cardiovascular diseases.
So, if you don’t eat too many vegetables and fruits (which in itself is very healthy, of course), then coffee can partly compensate for the lack of antioxidants in the body, although, of course, it will not add useful fiber. .
AND IT HAPPENS: EVEN BELIEVING IN CAFFEINE HELPS
Why is coffee still difficult to research? There are social, cultural and even psychological aspects. Yes, caffeine increases endurance and makes workouts more effective, but there is also a strong “belief in effectiveness” or placebo effect.
An experiment with runners showed that the belief that they chewed caffeinated gum before a race (and in fact, no, there was no caffeine) helped athletes run an average of 46 meters longer (1.6%).
“This means that the power of self-hypnosis alone can improve the result of a 1,500-meter race in about five seconds,” says the endocrinologist, doctor of medical sciences, author of the channel “Doctor Pavlova, endocrinologist”) and senior researcher from the Faculty of Fundamental Medicine of Zuhra Pavlova Moscow State University. – I have a positive attitude towards coffee if I drink it without additives (even without milk), an hour after meals and no more than a couple of cups a day. This drink not only tones, but has also been shown to help you stay young and beautiful.
