Black coffee, an all-time favorite drink, is a source of caffeine that not only keeps you awake. But also has many health benefits. Here are some precautions to keep in mind because it is not suitable for everyone.
Black coffee is coffee that does not add other flavorings such as cream, milk, sugar. And is a favorite drink for many people to fight drowsiness. Normally, people who like to drink black coffee will drink about 8 ounces or about 227 milliliters. In black coffee there is only water and coffee, so 1 glass of black coffee does not have calories or cholesterol. สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน It only has 4% potassium and is suitable for those. Who are looking for a drink that is not harmful to the body and can be drunk regularly.
Nutrients in black coffee
- Riboflavin (vitamin B2) 11% of the RDI
- Pantothenic acid (vitamin B5) 6% of the RDI
- Manganese and Potassium 3% of the RDI
- Magnesium and niacin (vitamin B3) 2% of the RDI
(RDI: Reference Daily Intake Amount)
How does caffeine in coffee work?
As we all know, many people drink coffee to make their bodies feel more alert because coffee contains a lot of caffeine. And how does caffeine work on the body?
- Caffeine works by blocking the action of adenosine, a neurotransmitter that relaxes the brain and makes you feel tired, preventing you from feeling tired and allowing you to continue working.
- Caffeine increases the level of adrenaline in the blood and improves the functioning of two neurotransmitters, Dopamine and Norepinephrine, resulting in a state of alertness in the brain, making you feel alert.
- Weight loss aid For those who are looking for a drink to drink instead of sweetened water or milk, black coffee is another interesting option. Because black coffee is a great helper for you to lose weight. The details are as follows:
- It contains chlorogenic acid, which helps slow down the production of glucose in the body. This means that if you drink black coffee after a meal, your body will produce less glucose as well as fat cells.
- Antioxidants are involved in the process of weight loss.
- Caffeine: Caffeine helps with metabolism and increases energy levels, making you feel hungry more slowly or suppressing hunger. Some people like to drink coffee before exercising because the caffeine in coffee makes your body burn fat faster, which makes your workout more beneficial.
Benefits of coffee
- Reduce the risk of cardiovascular disease (CVD). Research has confirmed that drinking black coffee in appropriate amounts can reduce the risk of cardiovascular disease and can also reduce deaths from cardiovascular disease by up to 21%.
- Anti-cancer properties: Coffee contains many antioxidants. Research has shown that drinking coffee can reduce the risk of certain types of cancer. For example, drinking two cups of coffee a day can reduce the risk of liver cancer by 43% and breast cancer by 52%.
- Reduces the risk of diabetes. Drinking coffee is associated with a reduction in insulin resistance. Drinking 1 cup of coffee per day can reduce the risk of diabetes by 6% and helps reduce complications of diabetes due to its antioxidant and anti-inflammatory abilities.
- Helps reduce obesity. Coffee reduces the level of the hormone ghrelin, which is related to hunger. It helps increase the burning of fat in the body. Caffeine can increase the burning of energy in people with normal weight by 29% and in obese people by 10%.
- Reduce the risk of brain diseases such as Alzheimer’s disease, Parkinson’s disease. Research has found that drinking coffee regularly can reduce the risk and delay the occurrence of brain diseases.
- Enhances exercise performance. Taking 3-6 milligrams of caffeine per kilogram of body weight can improve performance and endurance in various forms of exercise.
Disadvantages of coffee if consumed in excessive amounts
- People’s bodies respond differently to coffee. The ability to eliminate caffeine quickly or slowly depends on the CYP1A2 and AHR genetic codes. People who are slow to eliminate caffeine may experience side effects from drinking coffee, such as anxiety, insomnia, restlessness, nausea, headaches, hand tremors, and rapid heart rate.
- Coffee is not suitable for pregnant women. Research has shown that drinking 2 or more cups of coffee increases the risk of miscarriage by 8%. And if increasing to 4-7 cups per day, increases the risk of fetal death or stillbirth by 80%.
- Iced coffee is often very high in calories. Although coffee beans contain substances that can help with obesity and diabetes, drinking coffee that is loaded with sugar. And cream will only make your weight increase. According to the Department of Health, a 20-ounce cup of coffee with milk contains more than 200 calories and 8-9 teaspoons of sugar. Therefore, it is recommended to drink it black without sugar.
- Affects sleep quality As it is known that drinking coffee helps reduce drowsiness and stimulates the brain to wake up, drinking too much. Especially in those whose bodies are slow to eliminate caffeine, can result in poor sleep or insomnia.
- Increased psychiatric symptoms: Although caffeine is beneficial in increasing alertness and concentration in drinkers. Caution should be exercised in patients with pre-existing panic attacks or social phobia, as excessive caffeine consumption. Can cause symptoms similar to psychiatric disorders, such as anxiety, restlessness, and psychotic symptoms.
Coffee, like other types of food and beverages, provides benefits if consumed in moderation, but can be harmful to the body if consumed in excess. Therefore, it should be consumed appropriately, by choosing to drink black coffee. No more than 2 cups per day, reducing the use of artificial creamer and sugar, and eating a complete diet of all 5 food groups to be healthy and able to live life to the fullest.