These 7 Benefits of Coffee Are Also Good for Body Health
Coffee nutritional content
Coffee is often used as a mandatory drink that is consumed every day for some people. The reason is, coffee is believed to be an energy booster when starting the day.
Before discussing the benefits of coffee further, you should first understand the nutritional content contained in it.
The Food Composition Data Site states that the nutritional content in 100 grams of instant ground coffee is as follows:
- Water: 2.6 g
- Energy: 129 calories (Cal)
- Protein: 12.3 g
- Fat: 0.5 g
- Carbohydrates (CHO): 35.0 g
- Ash (ASH): 9.7 g
- Calcium (Ca): 179 milligrams (mg)
- Phosphorus (F): 383 g
- Iron (Fe): 5.6 mg
- Sodium (Na): 72 mg
- Potassium (K): 3.256 mg
- Copper (Cu): 0.14 mg
- Riboflavin (Vit. B2): 0.21 mg
- Niacin: 30.6 mg
In addition to carbohydrates, protein, and a little fat, coffee also contains caffeine, magnesium, and plant chemicals.
These plant chemicals include polyphenols (containing chlorogenic acid and quinic acid) and diterpenes (containing cafestol and kahweol).
Health benefits of coffee
Coffee is a stimulant drink that contains caffeine. The content can increase energy, alertness, mood, and brain function.
Well, if you drink it as needed, here are the various benefits of coffee for your body's health:
1. Maintain heart health
Quoted from the Harvard School of Public Health website, drinking coffee regularly may reduce the risk of heart disease and stroke.
This is evidenced in several studies mentioned on the site.
Drinking 4 or more cups of coffee per day is thought to reduce the risk of stroke by 20% compared to people who don't drink coffee at all.
Research published in the journal Current Cardiology Reports proves that drinking coffee regularly in moderate doses does not adversely affect cardiovascular health.
2. Maintain ideal body weight
Another benefit that you can take from coffee consumption is maintaining an ideal body weight, maybe even helping to lose it.
The study, published in the European Journal of Clinical Nutrition, looked at the comparison of the frequency of drinking coffee between individuals who wanted to lose weight and those who didn't.
As a result, those who wanted to lose weight reported drinking more coffee and caffeinated beverages than those who didn't.
Thus, consumption of caffeinated beverages may be able to support a person's weight loss or maintenance efforts.
3. Reduces the risk of type 2 diabetes
In addition to losing weight, coffee is also said to have benefits for reducing the risk of type 2 diabetes.
The Mayo Clinic states that there are several studies that prove that coffee consumption, whether it contains caffeine or not, may reduce the risk of developing type 2 diabetes.
However, if you already have diabetes, the caffeine in coffee is at risk of affecting blood sugar levels, either being higher or lower.
Therefore, you should consult your doctor if you want to drink coffee but you have type 2 diabetes.
4. Maintain brain health
The caffeine in coffee has many positive effects on the brain, such as increasing alertness, helping concentration, improving mood, and reducing the risk of depression.
In addition, the journal Practical Neurology states that coffee consumption can prevent cognitive decline in brain function, Parkinson's disease, and Alzheimer's disease.
This means that daily intake of coffee and caffeine is safe to include in a balanced and healthy diet.
In fact, coffee intake also does not need to be stopped in the elderly.
5. Maintain the health of the liver
The next benefit of coffee is related to liver health. The Journal of Clinical Gastroenterology states that coffee intake has the potential to reduce the amount of fat in the liver.
Animal studies mentioned in the journal show that the chemical content in coffee can help detoxify cancer cells in the liver.
However, more research is needed to prove how effectively coffee can help treat chronic liver disease.
6. Reduces the risk of cancer
As mentioned above, coffee may be benefical in lowering the risk of liver cancer.
The Harvard School of Public Health website also states that coffee can affect the development of cancer, from the onset of cancer cells to their death.
The caffeine content in coffee is said to interfere with the growth and spread of cancer cells.
The American Cancer Society says there are several studies that prove that coffee may reduce several types of cancer, including:
- prostate cancer
- heart cancer
- endometrial cancer
- some cancers of the mouth and throat
7. Reduces the risk of gallstones
There are various benefits of caffeine in coffee which is said to prevent the formation of gallstones.
This is because the coffee content is able to prevent the formation of cholesterol which causes the formation of crystals or stones in the gallbladder.
The content can stimulate contractions in the sac and increase the flow of bile, so cholesterol does not accumulate there.
Tips for safe drinking coffee
One cup of brewed coffee generally contains about 95 mg of caffeine. Drinking coffee that is still considered reasonable is 3-5 cups or an average of 400 mg of caffeine perday.
Even so, the dose of coffee may be different for each person. The dose you need depends on your age, health, and several other conditions.
Here are some things you need to pay attention to before consuming coffee:
- Determine how much coffee you drink and how it affects your mood and sleep patterns.
- Store coffee in a cool and dry place, away from heat and moisture.
- Withdrawal symptoms usually occur after using coffee for a long period.
Coffee is not always safe for consumption for everyone. So, it's best to discuss with your doctor to find out the right dose for you.