We all know coffee is one of the most popular beverages worldwide. In recent years, numerous coffee chains have opened up across Taiwan, and coffee consumption is skyrocketing year after year.
Do you also have the habit of drinking coffee every day? As long as you don't exceed the recommended daily caffeine intake, you can enjoy the benefits of coffee without worrying about the negative effects of excess caffeine on your health.
Let's dive into the health benefits of coffee, the right amount of caffeine to consume daily, and other important things to keep in mind when drinking coffee, as we explore this topic together.
Health Benefits of Drinking Coffee
Coffee offers more than just a quick energy boost. It can help with weight loss, improve exercise performance, and much more. Let's take a closer look at the 10 key benefits of drinking coffee.
1. Boosts Alertness
Many of us rely on coffee to help us wake up and stay alert. Coffee contains caffeine, which blocks adenosine—an inhibitory neurotransmitter that promotes sleep. By doing so, caffeine also increases the release of adrenaline and dopamine, which enhance our alertness.
2. Burns Lipids
Numerous studies have shown that caffeine can increase metabolism. However, it's important to drink black coffee for the best fat-burning effects. Adding sugar, cream, or milk to your coffee can increase the calorie count, which could hinder your weight loss goals.
3. A Rich Source of Antioxidants
With the modern, Westernized diet in Taiwan, many people may not be getting enough fruits and vegetables, leading to a decrease in antioxidant intake. Surprisingly, coffee is one of the best sources of antioxidants besides fruits and veggies. Coffee contains chlorogenic acid and caffeic acid, which help neutralize harmful free radicals in our bodies.
4. Helps with Lipids Burning and Enhances Exercise Performance
Caffeine increases adrenaline levels and helps the body burn lipids, releasing free fatty acids that serve as fuel for physical activity. Research by the National Center for Biotechnology Information (NCBI) has also pointed out that caffeine can boost strength and endurance during exercise, which is why many people enjoy a cup of coffee before hitting the gym.
5. Prevents Type 2 Diabetes
Type 2 diabetes is caused by insulin resistance or reduced insulin secretion. Drinking coffee has been shown to lower the risk of developing type 2 diabetes. Additionally, chlorogenic acid in coffee helps slow down the rate at which glucose enters the bloodstream, preventing insulin resistance.
6. Protects Against Liver and Colorectal Cancer
Coffee has been linked to a reduced risk of liver and colorectal cancers. According to research published on Science Direct, regular coffee drinkers have a 40% lower risk of liver cancer. Furthermore, drinking four or more cups of coffee daily can reduce the risk of liver cirrhosis by up to 80%. Drinking 4-5 cups per day also lowers the risk of colorectal cancer by 15%.
7. Prevents Dementia
Dementia, including Alzheimer's disease, is common in older adults, typically those over 65. While there is no cure, maintaining regular exercise and a healthy diet can help prevent symptoms. Studies have shown that individuals who drink coffee regularly have a 65% lower chance of developing Alzheimer's disease.
8. Reduces the Risk of Parkinson's Disease
Similar to Alzheimer's, Parkinson's disease is a neurodegenerative disorder with no known cure. Those who drink coffee have a lower risk of developing Parkinson's disease, thanks to caffeine. It's important to note that this effect is not present with decaffeinated coffee.
9. Lowers Brain Attack Risk
For regular coffee drinkers, the impact on blood pressure is minimal. While people with high blood pressure should consume coffee in moderation, studies show that caffeine can actually reduce the risk of brain attack. There is no evidence to suggest that caffeine increases the risk of cardiovascular diseases.
10. Increases Lifespan
Coffee offers liver protection, cancer prevention, and fat-burning effects, all of which contribute to a longer life. A study by the National Center for Biotechnology Information found that drinking coffee reduces the mortality rate by 20% for men and 26% for women.
Symptoms of Excessive Coffee Consumption
While coffee is beneficial for most adults when consumed in moderation, drinking too much caffeine can lead to several adverse effects, including:
• Insomnia
• Anxiety, nervousness, or irritability
• Acid reflux or heartburn
• Dizziness or feeling uneasy
• Increased heart rate or irregular heartbeat (palpitations)
• Dehydration, as caffeine is a diuretic (make sure to drink plenty of water when consuming coffee)
Recommended Caffeine Intake
The Ministry of Health and Welfare recommends that adults consume no more than 300 milligrams of caffeine per day. According to the European Food Safety Authority, this amount is safe and unlikely to cause harm. Pregnant women should limit their caffeine intake to no more than 200 milligrams per day.
How Much Coffee Should You Drink?
A typical large cup of American coffee or latte from convenience stores contains about 101-200 milligrams of caffeine. It's recommended that you limit yourself to two cups per day. The Consumer Protection Agency has introduced a color-coded system to indicate caffeine levels. Red means the caffeine content is over 200 milligrams per cup (limit to one cup), yellow means 100-200 milligrams (limit to two cups), and green means less than 100 milligrams (limit to three cups).
