Coffee as a dietary component, when consumed in moderation, has infinite body-boosting benefits for human beings. Brewing with invaluable nutrients and antioxidants, this black concoction has taken over the world in a whirlwind and dates back centuries.
1. Nutrient Breakdown:
University of Scranton 2005 Study revealed that coffee has:
- Magnesium and Niacin (Vitamin B3): 2% of RDI. (8mg and 0.7mg)
- Riboflavin (Vitamin B2): 11% of RDI (0.01mg)
- Potassium and Manganese: 3% of RDI (92mg and 0.05mg)
- Pantothenic acid (Vitamin B5): 6% of RDI
The compositional makeup of coffee includes Niacin, Magnesium, Riboflavin, fiber, antioxidants, Pantothenic Acid, Riboflavin, Potassium, and Magnesium. Their quantities prove to be adequate for daily ingestion and are in accordance with the Recommended Daily Index standards that have been set.
2. Improved Physical Performance:
Caffeine is a popular central-nervous-system stimulant that may bring about an 11-12% increase in efficient bodily functioning.
A review in the journal Nutrition in 2010 discovered that coffee may decrease the perceived effort associated with physical exertion, to a negligible amount. It does so by increasing epinephrine (adrenaline) levels in the bloodstream. This is referred to as the fight or flight hormone that is triggered as a response to activity.
It can trigger fat cells to breakdown, making fatty acids readily available as a source of fuel to sustain action oriented situations.
It can even enhance neuromuscular coordination by quite some degree. Messages to the brain are assisted by coffee to be transmitted faster from the muscles, therefore, resulting in better coordination.
A strong cup of coffee not only leads to pronounced improvement in peak physical performance, but it also allows for the release of fatty acids from fat tissues and pumps adrenaline levels in our bodies.
This is exactly why it proves to be an ideal pre-workout or warm-up drink to include into one's diet.
3. Fat-Burning Aid:
Commonly recognized as a metabolism booster, coffee is accelerated the heart rate due to quick absorption into the bloodstream – American Journal of Clinical Nutrition. Consequently, after ingesting it, studies have shown a 3-11% average increase in the metabolic rate.
Paired up with daily exercise, java without additives surges oxidative free fatty acid (FFA) disposal by a rate of 44%. These are then set loose into the bloodstream and accessible as convertible energy reserves.
This is the main reason why commercial fat-burning supplements and the dieting industry are overrun with organic caffeine use for their raw material base. Proven scientific research outlines fat burning increase by 10% in obese individuals and 29% in slim individuals. It even improves motor performance.
Prolonged intake, however, may lessen the effects that it has on fat-burning.
It is possible to give your metabolism and fat-burning ability a jumpstart by consuming coffee.
4. Elimination of Type-2 Diabetes:
Afflicting millions worldwide, diabetes can be warded off by drinking coffee- JAMA 2005. With a 25%-30% reduction in falling victim to this affliction, the Harvard School of Public Health even reported a 67% reduction report over the span of 4 years.
18 further studies were conducted with 457,922 subjects that presented a 7% reduction report with everyday intakes.
UCLA researches made a breakthrough and discovered the bond between coffee and increased levels of plasma levels of the protein sex hormone binding globulin. Type 2 diabetes involves hormones like estrogen and testosterone controlled by the aforementioned globulin.
Basically, insulin resistance results in elevated blood sugar levels. This may also be caused by the inability to secrete insulin.
Coffee drinkers are less likely to be victimized by Type-2 Diabetes due to hormonal manipulation.
5. Source of Vitality and Intelligence:
Bringing you closer to immortality, one cup a day will reduce the risk of death by 12% and 2-3 cups will further bring this number up to 18% lower mortality rates. (Supplemental, not entirely the cause) - Annals of Internal Medicine 2017.
Two significantly prominent observational studies proved an association with reduced risk of death in men by 20% and 26% in women aged 18-24. Diabetics observed for 30 years showed a 30% death rate cutback.
The European journal of nutrition concluded that coffee guzzling reduces oxidative impairment in white blood cells, which in turn strengthens DNA.
Caffeine is a psychoactive substance famous for amping up stamina, adrenaline levels, arousal levels, and liveliness.
This stimulant merges with the bloodstream to be transmitted to the brain where it barricades an inhibitory neurotransmitter I.e. adenosine. Following this, neuron firing is activated with increased levels of dopamine and norepinephrine.
Premature death can be fought against with servings of dark roast incorporated into dietary schedules.
6. Depression Suppressant:
Substituting as a mild antidepressant, coffee jolts neurons in the brain that may reduce feelings of suicide- World Journal of Biological Psychiatry Study; 74,000 female participants and 44,000 Male participants.
Often seriously damaging the quality of an individuals life, this mental disorder can be combatted with 4 or more cups of java per day. Females following this regimen lessen the probability of contracting depression. - Harvard 2011
Time and again coffee has displayed attributes closely linked with a decrease in feelings of depression and suicide.
7. Physiological Advantages:
a) Liver Protection:
Diseases like hepatitis and fatty liver disease may compromise the optimal functioning of the most crucial bodily organ. 2 cups of coffee a day have evidently lessened liver cirrhosis contraction by a 44% margin- Alimentary Pharmacology and Therapeutics and Kaiser Permanente Medical Care Program.
There’s an 80% decrease in the chance of getting Cirrhosis amongst those who consume 4 cups of coffee a day.
Regularly digesting coffee minimizes the development of primary sclerosing cholangitis I.e. when bile ducts in the liver are prey to autoimmune diseases. Even decaf is lessening liver enzyme levels.
Scar tissue replacement caused by cirrhosis can be diminished within avid coffee consumers.
b) Preventative Method; Warding off Dementia and Alzheimer’s disease:
In 2016, a meta-analysis published in the Journal Nutrition places coffee amidst Pre-cursory steps that can be taken to reduce the risk of Alzheimer’s by 27%.
Incurable and commonly preying on those 65 and above years of age, this neurodegenerative disease is the main culprit of dementia across the globe.
Pairing up a steaming mug of dark roast alongside healthy food and regular exercise has more often than not shown a profound risk reduction when it comes to getting these sicknesses.
Mild cognitive impairment and mental decline can be fought against with this miracle potion. It does so via brain hypo perfusion.
Avoidance of Alzheimer’s disease and Dementia can be gained by appropriate coffee intake.
c) Cancer Evasion:
Dr. Carlo La Vecchia derived a reading of 40% reduced liver cancer because of coffee.
Harvard School of Public Health showed that the compounds present in this brew regulated insulin and downplays inflammation. This positively leads to no prostate cancer - Journal of the National Cancer Institute.
For a 26% eradication of colon cancer 2 cups per day works, whilst 50% eradication can be obtained from more than 2.5 cups. - Cancer Epidemiology, Biomarkers.
Further delving into 489,706 participants led to the discovery that a 15% reduction of colorectal cancer risk may be because of 4-5 cups of coffee per day.
d) Promotes A Healthy Heart:
Unbeknownst to many, coffee reduces chances of stroke occurrences by 20% and also lessens bad heart health in women. Yes, this may seem contrary to the 3-4mm/Hg elevation in blood pressure but this is a relatively small discrepancy.
Two independent studies debunked the causal relationship between coronary heart disease and coffee. Indeed overall cardiovascular mortality is dampened with habitual and moderate sipping.
All in all, coffee isn’t the villain behind heart disease, and within a short period of time, spikes in blood pressure dissipate. Studies have displayed optimistic connections between heart health and coffee.
e) Keeping Parkinson’s disease at Bay:
Infused with disease preventing qualities, a study presented data that showed a 31% diminishment of the probability of Parkinson’s Disease with a single serving of java. Highly probable as the candidate for this cure is the caffeine element that reported a 58% reduction in both genders.
When dopamine-producing neurons malfunction, this neurodegenerative disease comes to life. And a reduction range from 32%-60% has been positively identified to be due to the caffeine aspect.
Being that Parkinson’s disease is the second most commonly spread neurodegenerative disease, the realization that caffeine can keep it from affecting you by a 60% range is no less than a miracle.
Popular as a social beverage and morning energizer, coffee is in itself a naturally derived compound that boasts countless advantages. Whether its battling digestive diseases, cancer, Alzheimer’s, Parkinson’s, heart disease, revamping your metabolism, losing weight, getting smarter, shielding yourself from depression, reducing melanoma, maintaining optimal brain operations, bettering your mood or memory or just a simple pass time, this liquid has proven its worth.
As with anything, moderation is key. Overconsumption of coffee has reportedly led to negative outcomes. Hence, it is important to monitor children, your own quantity, the concentration and dosage of how much coffee is consumed. Pregnant women are advised to avoid caffeine.
Featured Photo: Nathan Dumlao via Unsplash
Photo 2: Mike Kenneally via Unsplash