What are the benefits and side effects of coffee?

Coffee

One of the most versatile and popular drinks, coffee can be enjoyed hot or cold, morning or night. Not only that, but coffee actually has a ton of health benefits.

Here’s what kind of magic coffee can bring to you every time you enjoy that cup of joe.

Nutritional benefits of coffee

A 100ml portion of coffee, with milk, contains:

7Kcal/31KJ

0.5g protein

0.4g fat

0.5g carbohydrates

Coffee is rich in polyphenols, plant compounds which may have a protective antioxidant effect. Organic fresh (beans or ground) coffee is best having a higher antioxidant content, with light or medium roast blends preferable to dark.

What are the benefits of coffee?

1.May reduce weight:

Black coffee is a calorie-free beverage that may help maintain a healthy weight. It is rich in caffeine that may stimulate the metabolism and increases your energy level, suppressing hunger.

Black coffee contains a chlorogenic acid that helps to slow down the production of glucose. Hence, if you drink a black coffee after a meal, it can help to slow down glucose formation. It also contains many antioxidants that can deal with weight management.

2.May beneficial for liver health

The liver is a vital organ that works silently to keep our body healthy. Black coffee may help to reduce the level of harmful liver enzymes found in the blood. Some studies concluded that coffee helps reduce the risk of liver cancer, fatty liver disease, hepatitis and liver cirrhosis.

3.May help to prevent the risk of cancer:

Certain studies show that coffee may help reduce the risk of getting specific cancers such as liver cancer, colon cancer and breast cancer. Coffee helps to reduce internal inflammation.

4.Lowered the risk of Alzheimer's disease

Alzheimer’s disease is the most common neurodegenerative disease and is the leading cause of dementia worldwide. Mainly affecting people over 65 years of ago, Alzheimer’s disease has no cure. However, there are some things that you can do to prevent Alzheimer’s, one of which is drinking coffee. There have been several studies that show that coffee drinkers have up to a 65 percent less chance of getting Alzheimer’s.

Side effects of drinking coffee

1.Sleep issues: There’s a reason why experts recommend you shouldn’t have coffee before bedtime. Coffee is a great stimulant, and its ability to wake you up and keep it that way is what most people appreciate the most. Naturally, if you have it before bedtime you will face delayed sleep, disturbed sleep or even insomnia. Make sure that your last cup of coffee is two-three hours before bedtime to avoid this.

2.Anxiety: Coffee boosts alertness by triggering the release of adrenaline but this can also lead to anxiety and a severe case of jitters if you have too much coffee. If you already have caffeine sensitivity then the effects of excess coffee on your system can lead to anxiety attacks or nervousness. The best way to counter this is to assess your reaction after a regular cup of coffee. If you feel dizzy, nervous or your hands shake after, it’s best to avoid coffee in large amounts.

3.Digestive problems: Coffee also has a laxative effect and can stimulate bowel movements. If your digestive system is sensitive or you suffer from issues like gastroesophageal reflux disease (GERD), then it’s likely that the consumption of excess coffee can cause indigestion, loose motions or even diarrhea. If this does happen to you, then you might want to cut back on your coffee consumption or opt for tea instead.

4.Dependency: Studies show that caffeine triggers the same brain chemical reactions that certain drugs do but caffeine consumption does not lead to a similar kind of addiction. However, excessive consumption of coffee does lead to a psychological and physical dependency over time. In such cases, the absence of coffee can lead to withdrawal symptoms like headache, irritation, lethargy or fatigue. Keeping a check on both the frequency as well as quantity of coffee consumption is therefore vital.

5. High BP and heart rate: As mentioned before, coffee is a stimulant that boosts alertness and wakefulness. Excess consumption or the consumption of coffee by those with a sensitivity can spike your blood pressure as well as heart rate. Chronic coffee over-consumption can also lead to hypertension or heart rhythm issues. This can, in turn, increase your risks of cardiovascular disease. Keep a check on the dose of coffee you consume to ensure that such side effects do not show up.