All scientific studies on the subject, conducted around the world, agree on this point: as long as it is consumed in moderation, coffee has a multitude of positive effects on health. Some have been well known since time immemorial. Others are much less well known, even improbable or downright hard to believe. Let's take stock.
YOU KNOW (WITHOUT A DOUBT):
You won't be surprised to read that your coffee is good for your health, in various ways for both mind and body. You've probably heard about the benefits listed below.
Alertness, concentration, memory
Caffeine (the main active ingredient in coffee) boosts all of this thanks to its "psychoactive" substances. For example, it is an ally for students during revision and exam periods, it improves visual attention and reduces reaction times, it enhances cognitive abilities in a broad sense and optimizes logical reasoning, it helps in preparing for an important meeting, and it boosts confidence.
Mental health
Coffee improves mood, motivation, and pleasure by producing "happiness hormones" (dopamine, serotonin). Several studies show that drinking coffee significantly reduces the risk of depression and suicide.
Physical fitness
The same product improves physical performance by delaying the onset of fatigue. Consumed at the right time (not too close to the start of exercise), coffee is a natural "performance enhancer" for athletes. It acts as a bronchodilator (it widens the airways, making breathing easier).
YOU PROBABLY DON'T KNOW THIS:
Coffee therefore also has some more unexpected benefits.
Cardiovascular diseases
Coffee consumption reduces the risk of heart attack, stroke, and other cardiovascular diseases. However, scientists have long believed the opposite, thinking that coffee was actually a threat to the heart and blood vessels.
Neurodegenerative diseases
A cup of coffee slows cognitive decline and reduces the risk of developing Alzheimer's and Parkinson's diseases.
Diet
Coffee provides the body with certain important minerals and vitamins. It promotes digestion and intestinal transit, helps combat constipation, and is an effective diuretic.
Effects on weight
Caffeine increases metabolism and thus burns fat, which helps you lose weight. This process can be observed both at rest (spontaneous increase in calorie expenditure) and during physical activity. For example, walking will burn 10 to 15% more energy if you have drunk coffee. Caffeine also has the ability to disrupt the connections between hunger hormones and receptors in the nervous system. This reduces appetite. Strong coffee is a natural appetite suppressant.
Headaches and other pains
Some recent painkillers contain caffeine, combined with paracetamol, for example. Caffeine enhances the effect of paracetamol and also has pain-relieving properties. Drinking coffee with paracetamol maximizes the effects of this medication.
Immune system
Thanks to its anti-inflammatory compounds, coffee strengthens the immune system.
Slowing down the aging process
The antioxidants (polyphenols) contained in coffee combat oxidative stress, which accelerates cellular aging and promotes the onset of disease. They therefore protect cells from aging, just like tea or apples. Coffee has an anti-aging effect! For example, it slows down skin sagging.
Asthma
As mentioned above, coffee acts as a mild bronchodilator. It is helpful for asthmatics.
Cancers
The components of coffee reduce the risk of several cancers (colon, uterus, skin) and appear to block the growth of breast tumors. They also prevent recurrence of this type of cancer.
Liver
The liver is one of the organs on which coffee has the most positive effects. It reduces the risk of serious diseases such as non-alcoholic fatty liver disease, cirrhosis, and cancer. It boosts one of the liver's essential functions, detoxification (elimination of toxic substances), and improves fat metabolism (conversion of fat into energy). The same kind of beneficial effects are seen in the pancreas.
Diabetes
Coffee reduces the risk of type 2 diabetes (hyperglycemia, or excess blood sugar). It helps regulate blood sugar levels.
ALSO GOOD TO KNOW:
- You maximize the health benefits of coffee if you drink it in the morning.
- Caffeine begins to take effect 30 to 60 minutes after ingestion. Its effects wear off after 3 to 5 hours.
- It is important to combine coffee consumption with a balanced diet to optimize the positive effects on health.
- Experts recommend that adults consume no more than 400 mg of caffeine per day. Here are some tools to help you calculate your intake:
- 1 cup (15 cl) of filter coffee: 115 mg;
- 1 cup (5 cl) of espresso: 65 mg;
- 1 cup (15 cl) of decaffeinated coffee: 3 mg.
- Children (over 12 years of age) should not consume more than 100 mg of caffeine per day.
- Pregnant women and nursing mothers should limit their caffeine intake to a maximum of 200 to 300 mg per day (figures vary from one study to another) because it prevents the fetus from receiving adequate oxygen and passes into breast milk.
- Please note: all these figures take into account total caffeine consumption, not just that contained in coffee. Caffeine is also found in other products: chocolate, cola-based sodas, energy drinks, tea, and certain dietary supplements.
- Always keep in mind that excessive coffee consumption can negate all the health benefits and even produce adverse effects (headaches, nervousness, palpitations, insomnia, digestive problems, etc.). It's all about moderation and dosage.
Article written by Pierre Danvoye for Cafés Van Hove
