COFFEE: Benefits and Side Effects

Coffee is a brewed drink with a distinct aroma and flavor, prepared from roasted coffee beans, the seeds found inside "berries" of the Coffea plant.  Coffee is slightly acidic (pH 5.0–5.1) and can have a stimulating effect on humans because of its caffeine content. Coffee is one of the most popular drinks in the world. It can be prepared and presented in a variety of ways. The effect of coffee on human health has been a subject of many studies; however, results have varied in terms of coffee's relative benefit.

Coffee is actually very healthy.  It is loaded with antioxidants and beneficial nutrients that can improve your health.  Studies show that coffee drinkers have a much lower risk of several serious diseases.  Coffee may sport lots of health benefits, but when drinkers take it too far, they may be putting themselves at risk for these known and lesser-known effects.

Caffeine, the most widely consumed psychoactive substance in the world, is the best known ingredient of coffee. Its beneficial effects on the human body has been researched quite well, but coffee as a whole is a complex beverage with a thousand different substances. 

Research on coffee and it's Benefits and Side Effects for humans is nowhere near finished, but here is a list of what can be ascribed at the moment:

Benefits of Drinking Coffee

1. Coffee Can Improve Energy Levels and Make You Smarter

Coffee can help people feel less tired and increase energy levels.  This is because it contains a stimulant called caffeine, this caffeine is absorbed into the bloodstream. From there, it travels into the brain. 

Coffee’s effects on the brain are actually quite profound, in the brain, caffeine blocks an inhibitory neurotransmitter called Adenosine.  When that happens, the amount of other neurotransmitters like norepinephrine and dopamine actually increases, leading to enhanced firing of neurons.  Many controlled trials in humans show that coffee improves various aspects of brain function. This includes memory, mood, vigilance, energy levels, reaction times and general cognitive function.

2. Coffee Can Help You Burn Fat

Caffeine which is found in coffee is one of the very few natural substances that have actually been proven to aid fat burning.  Several studies show that caffeine can boost the metabolic rate by 3-11%.  Other studies show that caffeine can specifically increase the burning of fat, by as much as 10% in obese individuals and 29% in lean people.  However, it is possible that these effects will diminish in long-term coffee drinkers. The Bottom Line is that, several studies show that caffeine can increase fat burning in the body and boost the metabolic rate.

3. The Caffeine Can Drastically Improve Physical Performance

Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat, it  also increases Epinephrine (Adrenaline) levels in the blood.  Adrenaline This is the “fight or flight” hormone, designed to make our bodies ready for intense physical exertion.

Caffeine makes the fat cells break down body fat, releasing them into the blood as free fatty acids and making them available as fuel. Given these effects, it is not surprising to see that caffeine can improve physical performance by 11-12%, on average.  Because of this, it makes sense to have a strong cup of coffee about a half an hour before you head to the gym.  It also leads to significant improvements in physical performance.

4. There Are Essential Nutrients in Coffee

Coffee is more than just black water. Many of the nutrients in the coffee beans do make it into the final drink.
A single cup of coffee contains the following:

•     Riboflavin (Vitamin B2): 11% of the RDA.
•     Pantothenic Acid (Vitamin B5): 6% of the RDA.
•     Manganese and Potassium: 3% of the RDA.
•     Magnesium and Niacin (B3): 2% of the RDA.

Although it may not seem like a big deal, But most people are drinking more than one cup per day. If you drink 3-4, then these amounts quickly add up.

5. Coffee May Lower Your Risk of Type II Diabetes

Type 2 Diabetes is a gigantic health problem, currently afflicting about 300 million people worldwide.  It is always characterized by elevated blood sugars in the context of insulin resistance or an inability to secrete insulin.  For some reason, coffee drinkers have a significantly reduced risk of developing type 2 diabetes.

The studies show that people who drink the most coffee have a 23-50% lower risk of getting this disease, one study showing a reduction as high as 67%.  According to a massive review that looked at data from 18 studies with a total of 457,922 individuals, each daily cup of coffee was associated with a 7% reduced risk of developing type 2 diabetes.

6. Coffee May Protect You From Alzheimer’s Disease and Dementia

Alzheimer’s disease is the most common neurodegenerative disease and the leading cause of dementia worldwide.  This disease usually affects people over 65 years of age.  Unfortunately, there is no known cure for Alzheimer’s.  However, there are several things you can do to prevent the disease from showing up in the first place.  This includes the usual suspects like eating healthy and exercising, but drinking coffee may be incredibly effective as well.  Several studies show that coffee drinkers have up to a 65% lower risk of getting Alzheimer’s disease. 

7. Caffeine May Lower The Risk of Parkinson’s

Parkinson’s disease is the second most common neurodegenerative disease, right after Alzheimer’s.  It is caused by death of dopamine-generating neurons in the brain.  This is the Same as with Alzheimer’s, there is no known cure, which makes it that much more important to focus on prevention.

In studies, coffee drinkers have a much lower risk of developing Parkinson’s disease, with a reduction in risk ranging from 32-60%.  In this case, it appears to be the caffeine itself that is causing the effect. People who drink decaf don’t have a lower risk of Parkinson’s.

8. Coffee Appears to Have Protective Effects on The Liver

The liver is an amazing organ that carries out hundreds of important functions in the body.  Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and others.  Many of these diseases can lead to a condition called cirrhosis, in which the liver has been largely replaced by scar tissue.  It turns out that coffee may protect against cirrhosis. People who drink 4 or more cups per day have up to an 80% lower risk.  Coffee drinkers have a much lower risk of developing cirrhosis, which can be caused by several diseases that affect the liver.

9. Coffee Can Fight Depression and Make You Happier

Depression is a serious mental disorder that causes a significantly reduced quality of life.  It is incredibly common and about 4.1% of people in the U.S. currently meet the criteria for clinical depression.  In a Harvard study published in 2011, women who drank 4 or more cups per day had a 20% lower risk of becoming depressed.

Another study with 208,424 individuals found that those who drank 4 or more cups per day were 53% less likely to commit suicide.  According to studies, coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide.

10. Coffee Drinkers Have a Lower Risk of Some Types of Cancer

Cancer is one of the world’s leading causes of death and is characterized by uncontrolled growth of cells in the body.  Coffee appears to be protective against two types of cancer which includes: liver cancer and colorectal cancer.

Liver cancer is the third leading cause of cancer death in the world, while colorectal cancer ranks fourth.  Studies have also shown that coffee drinkers have up to a 40% lower risk of liver cancer.  One study of 489,706 individuals found that those who drank 4-5 cups of coffee per day had a 15% lower risk of colorectal cancer.


11. Coffee Does Not Cause Heart Disease and May Lower The Risk of Stroke

It is often claimed that caffeine can increase blood pressure.  This is true, but the effect is small (3-4 mm/Hg) and usually goes away if you drink coffee regularly.  However, the effect may persist in some people, so keep that in mind if you have elevated blood pressure.

That being said, the studies do NOT support the myth that coffee raises the risk of heart disease.  In fact, there is some evidence that women who drink coffee have a reduced risk of heart disease.  Some studies also show that coffee drinkers have a 20% lower risk of stroke.

 

12. Coffee May Help You Live Longer

Given that coffee drinkers are less likely to get many diseases, it makes sense that coffee could help you live longer. There are actually several observational studies showing that coffee drinkers have a lower risk of death.  In two very large studies, drinking coffee was associated with a 20% lower risk of death in men and a 26% lower risk of death in women, over a period of 18-24 years.

This effect appears to be particularly strong in type II diabetics. In one study, diabetics who drank coffee had a 30% lower risk of death during a 20 year study period.

13. Coffee is The Biggest Source of Antioxidants in The Western Diet

For people who eat a standard Western diet, coffee may actually be the healthiest aspect of the diet.  That’s because coffee contains a massive amount of antioxidants.  In fact, studies show that most people get more antioxidants from coffee than both fruits and vegetables combined.  Finally on benefits, coffee is one of the healthiest beverages on the planet. Period.

Side Effects and Risks of Coffee

There are several but few side effects of consuming coffee.  Some just as explained by researches includes:

 Drinking 

1.  Bad Coffee can be Toxic: 

Bad quality coffee can have a lot of impurities in it, which can cause sickness, headache or a general bad feeling. This can happen if your coffee is made from beans that have been over ripped or otherwise ruined. Even one ruined bean can make your cup toxic. If you invest and buy high quality, speciality coffee you don’t have to worry about this. This article will help you tell the difference between the two.

2.   Coffee can Lead to Death: 

Note if 80-100 (23 litres Appx.)cups of coffee is consumed in a short session. This dose is lethal and will amount in 10-13 grams of caffeine within your body. Before you reach this point, however, you'll be vomiting most of it out since 23 litres of any liquid is a lot. Even drinking 23 litres of water can kill you.

3.    Coffee can Cause Insomnia and Restlessness:

Again, it's the caffeine that works here. Your recommended maximum amount of caffeine is 400 milligrams, roughly the amount that you’ll get from 4 cups of coffee. If you’re caffeine-sensitive, be careful with coffee. You are probably already aware what amount and what kind of coffee suits, or doesn't suit you. The amount of caffeine that is safe for human consumption is actually written in our DNA.

4.    Coffee Has Effect on Pregnant Women 

Studies on coffee's effect on a fetus have been controversial, but one thing is sure: if you drink coffee when pregnant, caffeine will also reach the fetus, and your baby is highly sensitive to caffeine. So, if you’re a heavyweight coffee drinker and can’t stop drinking it while pregnant, at least reduce your coffee intake to one cup a day.  Caffeine during pregnancy first trimester is certainly harmful for your baby. Studies also suggest that the weight of your baby may get reduced due to the intake of coffee every day while pregnant. 

Caffeine increases the gestation period thereby making pregnancy period to be a longer one if you are addicted to coffee. Still on pregnancy, studies suggest that caffeine can create certain long-term health problems for your baby. If you care for the health of your baby, cut your intake soon.

5.   Increase in Cholesterol:

Coffee beans contain cafestol and kahweol, two ingredients that appear to raise LDL cholesterol levels. Filtering the coffee traps most of the LDL, but cafestol and kahweol are found in espresso, Turkish coffee, french press and Scandinavian style “cooked coffee”.  The intake of LDL from a cup of espresso is still so small, that for people with normal cholesterol levels, won't be at risk. There are also some studies at preliminary stages of diagnosis that have found marks that cafestol and kahweol may have some beneficial anti-cancer effects, and be good for your liver.
 

6.  Increase in Bed-wetting:  

One survey reported that caffeine consumption of 5-7 year old kids may increase enuresis a.k.a. bed-wetting.

7.   Sleep Interference:

 
Coffee can interfere with your sleep patterns. You might become restless and lack of sleep can affect your health too. This is one of the effects of caffeine during pregnancy.

8.    Iron Absorption:

 
Do you know the fact that excessive intake of caffeine can also interfere with the absorption of iron in your body? If you are pregnant, then you must ensure that your body absorbs iron well.

9.  Dehydration:

Caffeine can also dehydrate you as you have to urinate more often when you consume coffee.

 It’s pertinent to keep in mind that many of the studies in the article above are observational studies, which can not prove that coffee caused the beneficial effects.  But given the facts that the effects are strong and consistent among studies, it is a fairly strong indicator that coffee does in fact play a role.  Despite having been criticized in the past, the evidence points to coffee being very health, at least for some people.

Finally, If you have high cholesterol or you are caffeine sensitive, pregnant or a child (or a parent of one), you should pay little attention to coffee drinking.

For others, reasonable amounts (1-6 cups a day) coffee can be good for you. It can prevent serious diseases, boost your mind and muscles, and even help you with weight loss. Remember, as long as you drink toxin free, specialty coffee and brew it with care, you can and should be enjoying it knowing it's good for you. If you took the time to read this whole article (Stay Blessed and Thanks!), please endeavor to share it so your friends will get it right, too.

References

 http://www.hsph.harvard.edu/nutritionsource/coffee/

http://authoritynutrition.com/why-is-coffee-good-for-you/

http://www.popsci.com/science/article/2013-02/why-coffee-good-you-here-are-7-reasons

http://time.com/3145435/is-coffee-bad-for-you/

http://www.nurturepod.com/uncategorized/coffee-10-shocking-reasons-why-its-soooo-bad-for-you/

http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2012/January/what-is-it-about-coffee

http://authoritynutrition.com/why-is-coffee-good-for-you/

http://www.boldsky.com/pregnancy-parenting/prenatal/2015/effects-of-caffeine-during-pregnancy-060863.html