Coffee is one of the most popular beverages in the world, made from roasted beans of the coffee tree. The main components of coffee beans are caffeine, antioxidants, carbohydrates, proteins and organic acids.
If consumed in moderation, caffeine can boost energy, improve mood, increase alertness, and even stimulate mental performance.
Scientific research shows that caffeine can also improve physical endurance, reduce post-workout pain, and even protect the brain from certain neurodegenerative diseases such as Alzheimer’s.
However, excessive consumption can cause insomnia, anxiety, and increased heart rate. In addition, it is important to take into account the individual characteristics of the body when consuming coffee to avoid negative effects.
The benefits of coffee for the body
Moderate consumption helps to activate brain activity, improves focus and clarity of thought, making it an ideal choice for those who work mentally.
It is a powerful source of antioxidants. Chlorogenic acid and other beneficial compounds help neutralize free radicals, which helps reduce the risk of developing cardiovascular disease and even certain types of cancer. Antioxidants also have a positive effect on skin health by slowing down the aging process.
Coffee stimulates the production of gastric juice and facilitates digestion. It also activates the metabolism, which helps burn calories. In addition, it can improve physical endurance by reducing fatigue during intense exercise.
Potential harm
Despite its many benefits, excessive consumption of coffee drinks can have negative consequences for the body. In particular, excessive caffeine can lead to an increase in blood pressure, which puts a strain on the cardiovascular system. This can be especially dangerous for people with heart disease or an increased risk of stroke.
Caffeine stimulates the nervous system, which leads to problems falling asleep, and also causes nervousness and increased anxiety, especially when consuming a large number of coffee drinks in the afternoon. In addition, regular drinking of large doses can lead to physical dependence on caffeine. In the absence of the drink, a person experiences headaches and irritability.
Caffeinated beverages can increase the acidity of the stomach, causing heartburn or exacerbation of gastritis. Due to its acidic nature, it can also gradually weaken tooth enamel.
The effect of coffee on the body of different categories of people
The benefits and harms of a drink may vary depending on the gender, age, and health status of the consumer.
For men, it can help improve concentration and physical endurance.
In women, on the other hand, it sometimes causes increased anxiety or sleep problems, especially during periods of hormonal changes.
Excessive caffeine can affect the development of the fetus, causing a risk of miscarriage or problems with the development of the baby’s heart. Pregnant women are advised to consume no more than one cup per day. Caffeine can also pass into breast milk, so women who are breastfeeding should limit their consumption.
Due to the effect of coffee on the nervous system, it is not recommended for children and adolescents to drink it. It can cause sleep disturbances and increased nervousness.
People with chronic conditions, such as hypertension or heart disease, should always consult a doctor before drinking, as caffeine can worsen their condition.
How coffee affects individual organs and systems
The effect of coffee on the body is very diverse and depends on the amount and frequency of its consumption.
Caffeine stimulates the nervous system, which can lead to a temporary increase in blood pressure and heart rate. In healthy people, this effect usually disappears, but in people with hypertension or cardiovascular disease, regular consumption of coffee bean drinks can worsen the condition.
Coffee drinks stimulate digestion, but in large quantities can cause stomach irritation and contribute to the development of gastritis. They can also cause heartburn if consumed on an empty stomach.
Caffeine is a powerful nervous system stimulant that increases alertness, concentration, and energy. However, excessive consumption can lead to anxiety, insomnia, or nervousness, and can cause physical dependence.
The antioxidant properties of the drink help fight skin aging by reducing the amount of free radicals. However, in excessive amounts, coffee has a negative effect on skin elasticity due to dehydration. In addition, drinking large amounts of coffee can lead to sleep disorders, which in turn has a negative impact on appearance.
The benefits and harms of different types of coffee
The beans retain a richer flavor. The benefits of bean coffee are higher due to the greater number of beneficial compounds than in instant coffee. It has a positive effect on the heart and blood vessels due to its polyphenol content.
The benefits of instant coffee are less because it is more heavily processed. The drink quickly stimulates the nervous system, but can cause increased anxiety or stress due to the higher content of additives. At the same time, coffee has a lesser negative impact on the gastrointestinal tract compared to natural coffee.
Decaffeinated coffee is an ideal option for people who want to avoid the effects of caffeine on their bodies. It is suitable for those who suffer from insomnia, anxiety, or have cardiovascular disease. However, it is worth remembering that even without caffeine, the drink has other ingredients that affect digestion.
Green coffee has less caffeine but more chlorogenic acid, which is a powerful antioxidant. This makes it popular among those seeking to lose weight or improve metabolism. However, scientific research has not yet provided clear evidence of its effectiveness as a weight loss aid.
It is impossible to determine the benefits and harms common to all, everything is very individual.
Coffee with additives: effects on the body and recommendations
Adding milk to a coffee drink reduces its acidity and mellows its flavor.
Sugar and honey make the drink sweet, but excessive consumption can lead to weight gain and high blood sugar. Honey adds health benefits.
Spices such as cinnamon and turmeric not only add an original oriental flavor, but also benefits. Turmeric has beneficial properties, anti-inflammatory and antioxidant, and cinnamon can help control blood sugar levels.
Lemon adds sourness and can help with digestion, but combining coffee beans with lemon can cause stomach irritation in people with sensitive digestions.
Salt is not the best addition to your favorite drink, as it contributes to fluid retention and high blood pressure.
Another combination that should be avoided is coffee and alcohol. Such a mixture can negatively affect the cardiovascular system and nervous system. The coffee component can mask intoxication, which increases the risk of excessive alcohol consumption.
The safe amount
For most adults, the optimal amount of coffee is up to 4 cups per day, which is equivalent to 300-400 mg of caffeine. This amount provides the benefits of coffee through its antioxidant and stimulating effects. It is important to remember that individual sensitivity to caffeine may vary.
To find the right balance, it’s important to listen to your body. If you feel tired, anxious, or insomniac, it could be a sign that you are consuming too many coffee drinks. If you are focused and in a good mood, you have found your balance. It is also important to consider other sources of caffeine, such as tea or energy drinks.
People with cardiovascular disease, high blood pressure, sensitive stomachs, sleep problems, and pregnant and lactating women should consult a doctor to determine a safe amount or consume decaffeinated alternatives.
How to minimize damage
It is important to consciously consume caffeinated beverages in moderation, paying attention to your own condition. Do not drink coffee drinks on an empty stomach. It is best to enjoy your favorite morning ritual after breakfast to reduce its irritating effect on the stomach. It is also important to pay attention to the quality of the grains. Give preference to freshly roasted grains without harmful additives and preservatives
The best time to drink coffee is in the first hours after waking up, when cortisol (stress hormone) levels are high. It is best to limit your intake to 2-3 cups per day, as excessive consumption, especially in the afternoon, can disrupt sleep. The temperature of the drink should be comfortable for consumption so as not to damage the mucous membranes of the mouth and stomach. It is recommended to drink the drink at a temperature of approximately 65°C.
Caffeine has a mild diuretic effect, so it is important to compensate for its consumption with additional water throughout the day. It is recommended to drink at least 1-2 glasses of water after each cup of coffee to maintain fluid balance. This will help to avoid dehydration and support the body and its normal functioning.
Myths and truth
The beverage made from coffee beans is shrouded in myths. One of the most common is that coffee is bad for the heart. In fact, it is not easy to determine the exact benefits and harms, because moderate consumption not only does not harm the heart, but can also reduce the risk of cardiovascular disease. Coffee beans and their effects on the body are still being researched due to their ambiguous effects, particularly on blood pressure.
It is believed that the grain drink is very dehydrating. This is not entirely true. Caffeine does have a mild diuretic effect, which the body gets used to with regular consumption. Gradually, this effect disappears.
Caffeine can indeed cause a mild physiological dependence, but it cannot be equated with drug addiction. Withdrawal can cause headaches, fatigue, or irritability, but these symptoms disappear in a few days.
But the ability of coffee to weaken the effect of alcohol intoxication and help you sober up is a myth. It can temporarily increase concentration, but it does not accelerate the elimination of alcohol and does not reduce the level of intoxication. It only masks the symptoms, which can be very dangerous.
Tips for coffee lovers
When choosing grains, pay attention to the origin, degree and date of roasting. Freshly roasted grains have a rich flavor and more nutrients. It is also important to store the natural product properly. To do this, keep it in an airtight container, away from light, heat and moisture sources. Trust manufacturers and sellers with a stable positive reputation. This is the key to purchasing a high-quality and fresh product.
Coffee drinks can change the taste of food, so it is advisable to combine them with food that does not interfere with the flavor of the drink: dark chocolate, nuts, pastries. Avoid drinking the drink after heavy or acidic meals, as this can cause stomach discomfort. It is also not recommended to start the day with coffee drinks on an empty stomach, as this increases acidity and irritates the mucous membranes.
People with hypertension, stomach ulcers, increased anxiety, or insomnia should limit their consumption of caffeinated products. Pregnant women are advised not to exceed 200 mg of caffeine per day. You should always consult your doctor if you have a chronic medical condition.
