There is a lot of nutritional positives to drinking coffee. Just take a look at the nutrients in coffee. And we are not even talking about the benefits of Organic Coffee…
Calories: Black coffee has zero calories!
A lot of the nutrients found in the un-roasted coffee bean can survive and be a healthy positive in the final product we drink.
Studies have concluded that one cup of coffee contains 2-5% of the recommended daily allowance of vitamin B3 and Magnesium, as well as 11%-12% of vitamin B12, 6%-8% of vitamin B5, and 3%-5% of potassium and manganese. That may not seem like much, but do remember, most people drink more than one cup per day.
Studies have also shown that a single cup of coffee has 7 milligrams of magnesium, and our recommended daily requirement for magnesium is 320mg for females, and 420 for males). United States diets are severly lacking in whole grains, fruit, and vegetables, and on average, our diets miss on that daily-recommended intake by 100mg. That gap closes a bit when you’re enjoying 3-5 cups of coffee a day.
Additionally, the potassium in a cup of coffee is beneficial. There’s is about 120 milligrams of potassium in every cup of coffee, and our daily-recommended dose is 4,000mg. That may sound like much, or even being close to the requirement, but multiply that by 3-5 cups and it adds up!
Studies have shown that a single cup of coffee can provide you with almost 2 grams of the necessary daily fiber intake of 20-38 grams. Again multiply that by 3-5 cups and it makes a difference.
Other healthy properties that go along with promoting the benefits of coffee comes from the antioxidants that occur naturally in the coffee seed, or bean.
A single cup of coffee has more antioxidants than eating an orange, or some raspberries, grape juice, and even the polyphenol rich blueberries.
Coffee is very rich in one very strong type of antioxidant known for its ability to ward off diseases called quinine. The best part about quinine is that it becomes stronger after the coffee beans are roasted. When quinine combines with magnesium, another element found naturally in coffee, they have a positive effect on blood sugar levels, and can also boost athletic performance.
Cafestol is also found in decaffeinated coffee. It acts as a modulator for bile acid in the intestines. It also behaves as an anti-inflammatory substance in the brain, which may mean it’s responsible for slowing down the signs of mental aging and cognitive decline.
Another type of antioxidant found in coffee is plant phenols. Plant phenols are similar to the antioxidants found in berries, and are responsible for protecting the body from cellular damage, as certain types of cancer, and cardiovascular diseases.
This compound is the bitter alkaloid found in coffee, and is responsible for coffee’s unique aroma. It has antibacterial properties that support oral health, and help kill bacteria that cause gum disease and cavities.
This compound plays an integral role in antioxidant, anti-inflammatory, and antibacterial activities in the body. It can also enhance insulin function in the body, which means it’s able to fight diabetes.
Melanoidins are responsible for coffee’s enticing aroma when it’s roasted since these compounds are formed during the roasting process. They have antibacterial and anti-inflammatory properties.
Breaking News: It is now very well known that coffee is a superior beverage that is highly beneficial to your health. It is not merely a delicious drink, but it is also full of natural nutrients and antioxidants, that has been shown to have positive effects on many aspects of your well-being.
As much as we hear about coffee, it means nothing unless all these claims have been confirmed in real scientific studies. This is where things get very intriguing. Recently, quite a few studies have demonstrated the life-extending effects of coffee. Some of them have been reviewed below.
A Study Published by The New England Journal Of Medicine in 2012
This study was conducted by Freedman ND, et al. and was aptly named “ Association of coffee drinking with total and cause-specific mortality.” The study consisted of 402,260 individuals ranging in age from 50-70 and analyzed the relationship between coffee consumption and longevity. The study ran for a period of 12-13 years and yielded fascinating results. There is a strong correlation between the amount of coffee drunk by the participants and their mortality rate.
The study looked at individuals according to how many cups of coffee they drank daily: no coffee, one cup, two to three cups, four to five cups, or six and more cups. There was a corresponding decrease in mortality rate as the number of cups of coffee consumed increased–at least up to the consistently measurable quantity of four to five cups daily.
The group consuming six or more cups per day still had measurable decreases to their mortality rates, and their rate was just a bit lower than the group that drank four to five cups a day. The results are summarized in the graph below:
As can be seen, even drinking a minimum of one cup of coffee per day was enough to lower the mortality rate by about 5%. This is promising news for a potential positive benefit for millions of people who consume at least one cup of coffee per day.
A number of studies on the benefits of coffee consumption have looked at cause-specific factors that can increase the risk of death, such as the following:
One important thing to be aware of is the fact that these findings were based on what was observed. That means that it is not 100% set in stone that coffee will reduce an individual’s risk of death. The findings show that these studies may certainly help to confirm the fact that coffee is not bad for you. Participants in the study were observed to have a reduced risk of death, whether it was regular or decaffeinated coffee they drank. This is good news for a society of people that still may hesitate when consuming caffeine on one hand, while still drinking loads of coffee beverages on the other.
One last bit of advice: Try not to load a good cup of coffee with sugar and sweeteners, since the potential benefits of coffee may be offset when a boatload of unhealthy fillers are added in.
When it comes to drinking coffee, its various health benefits are often overlooked. After all, it is a delicious beverage, that gives you a boost to start your morning off the right way, isn’t that enough? It sure is a great way to begin your day, but what if you discovered that coffee can help reduce your risk for type 2 diabetes? Surely, it would become a daily inclusion in your beverage consumption, right? Let’s take a look at how coffee can help possibly prevent type 2 diabetes development.
Type 2 diabetes is at epidemic levels in the United States because of high carb diets filled with processed foods and unhealthy sugars filled with junk. This has caused staggering obesity rates, with 1/3 of US adults being obese.
How Can Coffee Prevent Type 2 Diabetes?
Coffee may reduce the risk of developing type 2 diabetes in several different ways. What is paradoxically strange, however, is the fact that coffee may temporarily raise your blood sugar levels, even though overall it reduces diabetes risk factors.
One explanation for this strange phenomenon is the fact that caffeine raises adrenaline levels, which among other effects leads to increased blood sugar levels. Regardless, there are likely reasons why coffee may reduce diabetes risk.
Coffee Raises Adiponectin
Adiponectin is a protein found in the blood that helps to signal and regulate our blood sugar when levels are high and act to regulate it. However, in diabetic individuals, adiponectin levels are lower than normal, resulting in higher blood sugar values.
However, there is a positive to this, as findings published in the Journal of clinical and diagnostic research (Bhakta et al.) found that people who consumed coffee had higher levels of adiponectin, as well as lower fasting blood sugar values and HbA1c, a protein indicative of blood sugar control over a long period of time.
Coffee Can Help Preserve Liver Function And Prevent Fatty Liver Disease
Fatty liver is usually associated with alcoholics, but can also occur in overweight individuals without a history of alcohol abuse. Fatty liver disease is associated with an increased propensity for insulin resistance and the onset of type 2 diabetes.
Combined with the fact that coffee can help speed up metabolism and fat utilization for fuel and energy, fatty liver can be easily overcome with some effort!
Coffee Increases SHBG
Although the immediate relationship between diabetes and SHBG (sex hormone binding globulin) may not be readily apparent, it is interesting to know that insulin and SHBG have an inverse relationship. What this means is that when one increases, the other will decrease. Since coffee increases SHBG, it is able to bring insulin levels down. While this news is hopeful, the one issue that has been discovered is this is not predictable in all populations since this occurs mostly in post-menopausal women, and not in any statistically significant segment of male subjects.
Decaffeinated Coffee Is An Attractive Alternative
As outlined, the caffeine content found in coffee can cause spikes in blood glucose levels, although it does not occur in everyone. However, if you are particularly sensitive, it may be a better option to consume decaffeinated varieties, as these contain little to no caffeine and would not result in the undesirable surge in blood sugar levels. Yet, many of the benefits of reducing type 2 diabetes risk still exist.
A review of studies conducted between the periods of 2001-2011 and published in Current Diabetes Review-Journal, which encompassed 13 studies. The conclusions drawn across the board were that coffee drinkers had a lower risk of developing type 2 diabetes. The amount of coffee one needs to drink in order to observe measurable benefit was shown to be a minimum of 4 cups per day, while those that consumed 2 or less daily did not observe significant benefits.
The results are clear- regular coffee consumption is good for reducing your risk of type 2 diabetes.
People the all over the world love their morning coffee to start each day, giving them a much-needed energy boost. Most of us are very simply looking for that quick pick me up before the work day has started. Most people don’t really pay attention to the coffee we’re drinking each day, and most don’t know whether or not it is organic or non-organic. As a result, any type of coffee will suffice as our go-to option and is readily available within minutes from the comfort of our own home.
There are some big differences between consuming organic and non-organic coffee that you should know about. What’s The difference?
The typical coffee that most people consume each day is saturated with pesticides, fertilizers and numerous other chemicals. The EPA (Environmental Protection Agency) has issued a warning that an alarming amount of the chemicals contained in normal coffee production is not at all good for our health. The data they found is as follows: they found that 60% of herbicides and 30% of insecticides were cancerous or carcinogenic.
The chemicals used in the farming process for normal coffee beans pollute the environment and create a toxic place for the farmers to work and are harmful to the people living close by.
Organic coffee means no chemicals or substances such as pesticides and herbicides are present in the growing and production process. The one big benefit is that many people feel the taste of organic coffee is much better than normal coffee due to its natural flavor that is not destroyed by pesticides.
The only thing used in the farming and growing process is organic fertilizers, such as manure and compost. The result is less damage to the earth and less damage to the crops of coffee beans being grown, healthier beans harvested, and a much safer environment for the locals that live nearby. The most important factor is the piece of mind it provides to you that you can drink it and not have to worry about the negative impacts pesticides have on your health and the ones you love.
Reasons To Go Organic
If you want to avoid the many health problems that pesticides can cause to your health, then choosing organic coffee is a wise decision.
Some of the other implications that synthetic properties can have on your health include the following:
Pregnant women should avoid non-organic coffee as much as possible. The chemicals found in non-organic coffee can be passed down to their baby, which has been linked with behavioral problems during early childhood. Drinking organic coffee means, you can still enjoy an occasional cup of coffee without having to worry that you and your baby are being exposed to pesticides, herbicides, and free radicals.
If you want to avoid dangerous chemicals, pesticides, and free radicals, make sure you buy organic coffee that has the USDA Certified Organic logo.
Also, look out for the fair-trade logo. It means that you’re also doing a good deed when purchasing these types of products, as the farmers who work to produce beans for conventional coffee companies are severely underpaid. However, when they work under fair-trade, your purchases help to ensure they’re paid fairly to make an adequate living. By taking note of what you put into your body, you will avoid any unnecessary health issues, especially when it comes to the world’s most popular drink, coffee.
Organic coffee is superior in every way to standard coffee. It beats it in terms of taste, health benefits and you will feel good about helping farmers earn a living. Try it for yourself.
When it comes to coffee and heart health, the two are rarely believed to go together. They share a relationship resembling water and oil, at least that is what was strongly believed by both the medical community and society at large.
However, a growing body of evidence has disproved this point, to the extent that coffee has in fact been proven to have benefits for your heart and circulatory system.
Interested to know more about the link between coffee and heart health? Let’s explore how coffee can benefit you in your pursuit of optimal circulatory health.
Coffee’s Benefits Proven In Studies
A study conducted by Harvard University and Published in The Journal Circulation (Ding et al. 2015) found that coffee drinking reduced death from all causes, but of particular significance is the reduced risk of stroke and heart attacks, especially when compared to people who did not drink coffee.
The findings also confirm a similar study on coffee consumption and reducing type 2 diabetes risk, which both confirm that drinking coffee reduces the risk of death by all causes, but more specifically drinking 3-5 cups per day had the most significant benefit of all. Drinking more than 5 cups per day did not offer further benefit.
This is just the most recent study in a string of studies confirming coffee’s heart friendly effects. For example, analysis of 36 studies on coffee published in 2013 in the Journal Circulation as well, encompassed over one million people and found that those that regularly drank moderate coffee were less likely to develop heart disease.
What do all these studies mean? Just simply that coffee is not bad for your heart, or for your circulatory system for that matter. This is in contrast to the tightly held belief that coffee is bad for heart health.
How Does Coffee Benefit The Heart?
Coffee is now known to be one of the richest sources of nutrition in the western diet. It is loaded with phytochemicals, many of which have potent anti-inflammatory effects.
Many diseases relating to the heart are caused by inflammatory conditions, including atherosclerotic blockages and heart disease. Antioxidants have been shown to reduce the incidence of death.
The other benefits of coffee that could positively influence heart health include:
Improving Blood Sugar Control– it is well known that diabetics have higher than average risk of also developing heart disease or suffering from strokes. Coffee reduces the risk of developing type 2 diabetes, in turn reducing the likelihood of suffering from diseases of the cardiovascular system.
Coffee Promotes Oral Health– oral health and heart disease is now established as having a strong correlation, with poor health associated with a higher incidence of heart disease. Coffee has the ability to slow down the progression of periodontal disease, and may actually reverse it.
Coffee Reduces Risk Of Death After Experiencing A Heart Attack– though it is touted as primarily having the ability to prevent heart disease in the first place, it was also found that coffee does reduce the risk of death from subsequent heart attacks in persons who have already experienced a prior heart attack. This is noteworthy as people who have experienced a heart attack may be much more wary of drinking coffee, though this does not need to be the case.
There is a growing body of evidence that proves coffee is not detrimental to heart health and is actually beneficial for the majority of people. If anxiety and palpitations occur from drinking regular coffee, decaffeinated varieties are excellent as they still deliver beneficial effects.
Is All Coffee The Same?
We have already discussed how coffees that are laden with heavy creams and sugars will not have the same health benefits as black coffee. However, what about the different beans, roasts and brewing methods? According to Science Daily, the beneficial compounds per serving of coffee vary depending on the bean, the roasting method, and the brewing method.
What does this mean for you and the reduced risk of cancer?
Coffee May Even Help If You Already Have Cancer
While many studies focused on the reduction of risk that coffee can give a person for getting cancer, one unique study looked at the effects of coffee on those who already had cancer. This study followed people who were in stage III colon cancer. This study found that in those who had remission from their cancer, drinking two cups of coffee daily was associated with a reduced risk of cancer recurrence and even death from colon cancer. CBS News reports that this protection was even higher for those who were drinking four to five cups of coffee daily.
The interesting part of this study was that it analyzed the consumption of non-herbal teas, decaf coffee or single cup of coffee drinks. There was no significant benefit to any of those who drank those beverages. The benefit was only seen when two or more caffeinated coffee beverages were drunk daily.
Is Coffee A Magic Bullet?
When it comes to health and reduced risks for cancer, anything that has the track record for risk reduction that coffee does could easily be labeled a magic bullet. The thing to remember about coffee is that it does not come without its own set of risks. Those who are sensitive to caffeine may not find the 3-4 cups of coffee a day necessary to reduce cancer risk tolerable. High levels of caffeine can also interfere with your sleep cycle and can cause irritations to the bladder and bowel.
If you already love coffee, here is just another reason to fill your mug. If you can’t stand the stuff, you can get antioxidants from plenty of other sources. Though they may not have the same effect that coffee does, they probably won’t leave you with the jitters either. Coffee is one drink that may do more than just wake you up.
Can Coffee Really Lower Cancer Risk?
I know it sounds like something that is too good to be true. This news is exciting, especially if you are one of the millions of Americans who wake up every day to one or more cups of coffee. Early research showed that coffee might have increased the risk of cancer, so what changed?
According to the American Cancer Society, the scale and design of the studies have been the main factors in changing these conclusions. The ACS also notes that these studies are based on black coffee. When a news article talks about the benefits of 4 cups of coffee a day, they don’t mean coffee loaded with cream or sugar. Those coffee drinks with added fat and calories may increase weight and cause an increase in risk for certain types of cancer.
What’s In Coffee That Makes It So Great?
Now that we have established that coffee can help to lower the risk of cancer, what exactly is in coffee that makes it a good cancer fighter?
According to the American Institute for Cancer Research, several things in coffee make it a likely cancer fighter.
Chlorogenic Acid: An antioxidant and major phenol in coffee
Quinic Acid: A phytochemical in coffee that gives it its acidic taste
Cafestol: Only found in unfiltered coffee like French press or boiled coffee
Kahweol: Only found in unfiltered coffee like French press or boiled coffee
Caffeine: Stimulates the central nervous system
N-Methylpyridinium (NMB): An antioxidant in coffee that is created through the roasting process
Riboflavin: Vitamin B2
Antioxidants, phytochemicals, phenols, and vitamins all play an important role in the body. While the research is still out on exactly how these compounds work within the human system, it is known that they can help reduce the risks of many diseases and cancers.
Many Studies Show Coffee To Lower Risks For Cancer
For years, the World Health Organization described coffee as “possibly carcinogenic,” and it had even linked it to increased risks of bladder cancer. However, an announcement made in 2016 reversed all of that with an announcement that found it had quite the opposite effects.
The New York Times reports that drinking coffee has been shown to lower rates of heart disease, type 2 diabetes, neurological disorders and several types of cancers. Now there is strong evidence that three to five cups of coffee a day could reduce several systemic diseases, including multiple types of cancer.
Why is Coffee Suddenly Good?
For years, studies have shown a link between the consumption of coffee and increased risks for cancers and increased mortality rates. Sudden changes in these results can raise questions. When looking into the change in research Web M.D. discusses that early studies failed to take into consideration other high-risk activities.
Coffee drinkers who smoked three packs of cigarettes a day were evaluated similarly to coffee drinkers who were nonsmokers. The same was true of other risk factors like physical inactivity. Heavy coffee drinkers tended to have higher than average risks from other sources for cancers. This oversight is possibly one of the reasons that coffee had such a bad reputation.
How Does Coffee Fight Cancer?
So what is it about coffee that helps fight off cancer? There are several ways that the consumption of coffee has been linked to the reduction of risk for various cancers.
Depending on the type of gene a woman has, drinking at least two to three cups of coffee daily can reduce risks for developing breast cancer or possibly delay its onset (Lund University and Malmö University in Sweden)
Oral cancer is reduced by 39% when 4 or more cups of coffee are consumed a day (American Association For Cancer Research)
Both men and women see a 40% reduction in certain forms of brain cancer (Holick, et al, published on The American Association For Cancer Research)
Colon cancer patients saw a decrease in recurrence of 42% with 4 or more cups of coffee a day.
3 cups of coffee a day can delay the onset of breast cancers (WebMD)
41% reduction in liver cancer risk if you drink 1-3 cups of coffee a day (Bravi et al, Meta-Analysis study conducted at the Istituto di Ricerche Farmacologiche Mario Negri in Milan, Italy)
Coffee drinkers are less likely to develop melanoma, a deadly form of skin cancer. (Loftfield, et al, published in The Journal of the National Cancer Institute)
60% reduction in prostate cancer risk by men who consume 6 cups of coffee a day (Science Daily)
Women who consume 3 cups of coffee have lowered uterine cancer rates
All this new research has come out in the last 20 years to show how the longevity of coffee drinkers varies, and their long-term risks are lowered.
Depression is a very serious disease and is often referred to as the silent killer. It does not necessarily show its symptoms, as it can be easily covered up by a fake smile. But the effects it can have on a person are very serious, in worse case situations leading to the unfortunate suicide of an individual. As many as 15-16 million people are diagnosed with depression each year, with more women being diagnosed than men.
Studies have concluded that the reasons are not entirely clear why, but are probably attributed to hormonal changes that occur during the menstrual cycle, pregnancy, and menopause.
There is good news. The most popular beverage in the world today, good old-fashioned coffee, can reduce the risk of depression, as was chronicled in a study conducted by the Harvard School Of Public Health and published in the Archives of Internal Medicine (Lucas et al. 2011).
The findings of that study show:
A Reduced Risk Of Depression By 20%
This study was concluded after the 50,000 women, all of average age 63, and all free of depression at the study’s inception in 1996. The researchers followed the study subject’s consumption patterns over a period of ten years of caffeinated and non-caffeinated beverages, along with chocolate consumption.
When the study was over and upon analysis of results after its conclusion, 2607 cases of depression were identified, with women drinking 1 or fewer cups of coffee per week. These women had the higher risk of depression. The women that drank the highest amount of cups of coffee (4 or more cups per day) had the lowest risk of depression.
While the results are quite interesting, and the sample size was very big, this was a very good indicator that it could reflect society as a whole. Similar studies have been conducted on men as well with corresponding results.
However, coffee’s benefits on the way you feel do not end there. Another study initiated in 1980 and lasting for a period of ten years also reflected a reduced rate of suicide in women who drank more coffee. This study followed a total of over 86,000 female nurses and was published in the Archives of Internal Medicine (Kawachi et al. 1996).
The results were 56 incidents of suicide upon completion of the study, with each person being studied on average for 9.6 years. The final results indicated a strong inverse relationship between coffee consumption and the risk of suicide, being lowest in women who consumed 2-4 or more cups per day.
Possible Mechanism Of Action
In large part, coffee’s positive effects on mood and depression are attributed to caffeine’s ability to easily enter the brain and modify neurotransmitter levels here. While caffeine mainly acts to block adenosine receptors in the brain, (adenosine acts here to make us sleepy), its benefits on mood are due to effects on other neurotransmitters, such as dopamine, serotonin, and acetylcholine.
By promoting transmission of dopamine, caffeine enhances motivation and reward feeling. This is extremely beneficial for people suffering from depression who are not easily motivated or have lost the drive to succeed and achieve something.
On the other hand, by also increasing the transmission of serotonin, caffeine and coffee are able to relieve depression, boost energy levels, and alertness, and can relieve headaches and pain. Depression is related to depletion of one or more of these neurotransmitters, thus modalities to increase transmission of the result is favorable benefits.
Coffee and caffeine consumption has beneficial effects on preventing or reducing the risk of depression significantly in at-risk populations. Coupled with the fact that risk of suicide is also reduced inversely to coffee consumption, it makes it a no-brainer to consume more. Aim for 3 cups per day, to experience its numerous benefits!
People all over the world love their coffee to begin their day, giving them an added boost and energy for the morning. Mostly, many of us are simply looking for that quick boost of energy as quickly as possible before the work day ahead of us begins. But most of us don’t pay attention to whether the coffee we’re drinking is organic or non-organic. As a result, any type of coffee will do to start out our morning. However, there are some major differences between drinking organic and non-organic coffee that you should be aware of that may change your mind when buying your next bag of beans. What’s the difference?
The usual coffee that millions of people consume on a daily basis is saturated with pesticides, fertilizers and numerous other chemicals.
The EPA (Environmental Protection Agency) has made it known that an alarmingly high amount of these chemicals contained in normal coffee production is detrimental to our health. To be specific, the EPA found that 60% of herbicides and 30% of insecticides were cancerous or carcinogenic.
The chemicals used in most areas of the world when farming for normal coffee beans pollute the environment and create a toxic place for the coffee farmers to work and it certainly affects the residents living nearby.
Organic coffee is different in that no chemicals or substances are present in the farming or production process. Organic coffee is grown with no pesticides or chemicals. Additionally, the taste of organic coffee is much cleaner and definitely superior to normal coffee due to its natural flavor that is not affected by pesticides.
The only thing that is used during the farming process of these coffee beans is organic fertilizers, such as manure and compost. This results in less of a negative impact on the earth and a much healthier and better-tasting coffee bean. This also means that pesticides will not have a negative impact on your health.
Reasons To Go Organic
If you want to avoid health problems that go along with consuming coffee that is produced with pesticides, then you should certainly choose an organic coffee. Organic coffee beans contain more antioxidants. WebMD mentions that antioxidants are great at warding off free radicals, which are molecules that can inhibit the normal function of cells, causing cancer and oxidative stress that leads to various illness and premature aging. These free radicals are contained in many of the pesticides that are used in coffee farming. Free radicals are also a major contributor to body fat.
Some of the other negative effects that synthetic pesticides can have on your health include the following:
Pregnant women should stay away from non-organic coffee as much as possible. The chemicals consumed can be passed down to their baby, which has been linked with behavioral problems during childhood. Going organic means, you can still enjoy a cup of coffee while not having to worry that you and your baby are going to be exposed to pesticides.
If you want to eliminate chemicals and pesticides in your coffee, make sure you buy organic coffee that has the USDA Certified logo.
By watching what you put into your body, you will avoid any negative health issues, especially when it comes to the world’s most popular beverage, coffee.
Organic coffee is superior in every way to standard coffee. It beats it in terms of taste, health benefits and you will feel good about helping farmers earn a living. Enjoy your next cup
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