Coffee is one of the beverages we consume very often. We love to consume coffee in our daily routine, breakfasts, breaks, in the office and in many other places. But there are benefits and harms of coffee that we love to consume. Let's start with the benefits first!
Benefits of Coffee
Coffee, which helps to improve general health, especially mental and cognitive functions with the help of the beneficial components in it, is also very effective in avoiding many diseases. It is known for its effects such as awakening the mind, increasing alertness and energy level, and providing vitality. However, the advantages of coffee are not limited to this.
Coffee is one of the types of food that is often the subject of scientific research on its benefits and effects on diseases. Coffee, which is consumed as a common beverage both in our geography and in the world, is also a plant variety that is frequently included in skin care products. We can list the most important benefits of coffee on our health as follows;
Increases Energy Level and Strengthens Mind: Caffeine, which is abundant in its content, reaches the brain by mixing with the blood in a short time after consumption. By inhibiting (inhibiting) the neurotransmitter called adenosine, which is produced here and causes sleepiness, it increases the awake level and raises the energy level. In this way, it prevents the fatigue felt throughout the day.
It also opens the mind, increasing work performance and focus. With this effect on the brain, there are many scientific studies showing that it also improves mental state, memory, reaction time and cognitive functions in general.
Increases Fat Burning Rate: Coffee is a very valuable food type that can help individuals who aim to lose their excess weight achieve these goals. The reason for this is that it significantly increases the metabolic rate and accelerates fat burning. It helps in the breakdown of fats in the body and the free fatty acids that occur in the production of energy.
In addition to these positive effects, it has almost zero calories when consumed plain. For this reason, healthy people who follow a weight loss diet can drink up to 2 cups of black coffee a day to support their diet and increase their weight loss rate.
Increases Physical Performance: Caffeine in it causes a significant increase in the production of the hormone adrenaline (epinephrine). This hormone is a hormone that increases in moments of fear and excitement and prepares the human body for extreme physical exertion. In this way, there is a remarkable increase in physical performance after consumption.
Likewise, since it increases the rate of fat burning, it contributes to increasing the energy level that the body needs for training. It is beneficial for healthy people who are engaged in sports activities or fitness to consume black coffee an average of half an hour before going to the gym.
Contains Important Micronutrients: Coffee is a food with high nutritional value and valuable micronutrients. One cup provides approximately 10% of the daily required vitamins and minerals. For this reason, it is possible to say that it is as nutritious as it is healthy.
Effective Against Parkinson's and Alzheimer's: Neurodegenerative diseases that are common in individuals aged 65 and over worldwide; We can list them as Alzheimer's, Parkinson's and Dementia. Healthy nutrition and regular intake of certain types of food are of greater importance in these diseases, which do not have a known clear cure, compared to many other types of diseases.
Those who drink coffee regularly, which is known to be very effective in preventing neurodegenerative disorders, are less likely to see these diseases. There are scientific studies showing that the probability of Alzheimer's disease is reduced up to 65%, and the probability of Parkinson's disease is reduced by 30 to 60%.
Effective Against Cancer and Cardiovascular Diseases: Coffee is a very rich food in terms of antioxidant content. In this way, there are scientific studies showing that the risk of developing many types of cancer, especially liver cancer and colorectal cancer, is greatly reduced in people who consume it regularly. It prevents excessive unbalanced and uncontrolled proliferation by protecting the cell structure. In addition, it can be said that it increases life expectancy by helping to prevent diabetes and cardiovascular diseases.
Benefits of Turkish Coffee
Although it is not grown in agricultural areas in our country, Turkish coffee, which has spread all over the world from our geography with its special cooking method, is a very popular food variety with its health benefits as well as its taste. Turkish coffee, which is not included in any filtering or filtering process due to its cooking technique, contributes to benefiting from the benefits of coffee in a much higher amount compared to other varieties.
In filter coffee drinking, since some of the coffee cannot pass through the filter, it is one step behind in terms of its benefits. Since soluble coffee types are also included in a kind of fabrication process, it is possible to say that one of the healthiest and most natural coffee types is Turkish coffee. Consumption of 1-2 cups a day is very useful for people who do not have any discomfort and do not use drugs.
Benefits of Black Coffee
It contributes to an energetic life.
It accelerates metabolism.
It helps you get the necessary foodstuffs.
Eliminates the risk of diabetes.
It is effective against depression.
It acts as a protection against cancer risk.
It strengthens heart health.
Benefits of Coffee with Lemon
Coffee with lemon, thanks to the lemon it contains and therefore vitamin C;
It helps to relieve your headache.
It is good for skin problems.
It strengthens your stomach health.
It renews your energy and keeps you fit.
Benefits of Coffee with Milk
Eliminates sweet cravings.
It gives a feeling of satiety.
It contains very few calories.
It contributes to weight loss.
Benefits of Green Coffee
It helps to lose weight.
It has anti-aging properties.
It contributes to balancing the pressure in the blood.
Benefits of Cinnamon Coffee
It works the intestines to a great extent.
It accelerates metabolism.
It contributes to weight loss.
It is very effective in reducing migraine pain.
It provides a feeling of satiety.
It helps prevent diabetes.
It relaxes the mind.
Benefits of Coffee for the Skin
With its natural exfoliating qualities, it contributes to revitalizing the skin.
It contributes to refreshing your skin with its natural tonic qualities.
When coffee grounds are applied under the eyes, it removes bruises.
It purifies the skin from dead skin and blackheads.
It tightens the skin even more and provides a healthy appearance.
When applied to cellulite areas, it fights cellulite.
It allows you to moisturize dry skin areas.
Harms of Coffee
Although coffee is a healthy and useful food in most cases, its consumption for individuals with certain diseases or taking medication, and excessive consumption for healthy people can lead to some negative situations. Coffee consumption can cause palpitations, especially in individuals with blood pressure, arrhythmia (heart rhythm disorder), tachycardia and other heart conditions. This negativity can occur as a result of excessive coffee consumption in people who do not have any heart disease. In people with high blood pressure, coffee consumption can cause blood pressure to increase.
As with all foods, the consumption of coffee should be in moderation. There are scientific studies showing that consumption of more than 3 cups of coffee per day can negatively affect fertility, and that consumption of more than 5 cups of coffee causes osteoporosis. Again, the harms of excess coffee can be listed as negative effects such as sleep problems, being nervous or nervous, and sensitivity.
In individuals with anemia, excessive coffee consumption can exacerbate anemia as it reduces the absorption of iron in foods. It is recommended that these people consult their doctor about coffee consumption, and limit it to one cup when they consume it, and be careful not to coincide with the time 45 minutes before and after meals.
Diabetes mellitus, which occurs as a result of the continuous consumption of sugars served, can be counted among the harms of Turkish coffee. In addition to these, it is recommended to consume coffee plain or with only milk added. Since the content of fat and sugar in coffees containing syrup or instant milk powder (such as Nescafe) is very high, consumption in this way will cause more harm than good. Coffee, which also has diuretic properties, increases urine output. Due to this effect, it can cause fluid loss (dehydration) in individuals who do not drink enough water, and electrolyte imbalances in individuals with kidney and heart diseases.
If you also care about your health and nutrition, you can strengthen your health and avoid diseases by adding coffee to your diet. If you do not have any health problems, you can drink 1 or 2 cups of filter or Turkish coffee a day. However, if you have any health problems or if you are taking medication for any reason, you should not forget that it may be harmful for you and definitely consult your doctor before you start drinking coffee.
Vitamins and Minerals in Coffee
We can list the vitamins and minerals that make up a large part of a cup of coffee as follows;
Vitamin B2 (Riboflavin): 11% of the daily amount.
Vitamin B5 (Pantothenic acid): 6% of the daily amount.
Potassium: 3% of the daily amount.
Magnesium: 2% of the daily amount.
Vitamin B3 (Niacin): 2% of the daily amount.
Copper: 1% of the daily amount.
Nutrition Facts of Coffee
1 cup of coffee (20 g) contains 68 calories on average. It contains 3g of protein, 13g of carbohydrates and 0.02g of fat. (All values are approximate and may increase depending on the additional nutrients added to the coffee)
Frequently Asked Questions About Coffee Consumption
When to Drink Coffee?
In the system developed by our brain to wake us up, the level of the hormone cortisol increases at certain times of the day. During the hours when cortisol (stress hormone) production reaches its highest level, after breakfast;
08.00-09.00
12.00-13.00
It is recommended to consume coffee between 17.30-18.30 hours.
Which Patients Should Not Drink Coffee?
Reflux patients,
ulcer patients,
Those with digestive system problems such as gastritis,
Those with acute or chronic diarrhea
Hypertension patients,
Patients with high cholesterol
People with high blood potassium levels,
Patients with liver or kidney problems,
Coffee consumption of mothers during pregnancy and lactation is risky and inconvenient.
Does Drinking Coffee Cause B12 Deficiency?
Too much coffee consumption can cause B12 deficiency. In this case, people may experience fatigue. The high amount of caffeine in coffee triggers stress hormones in its consumption. Not only the lack of B12, but also the triggering of stress hormones due to excessive coffee consumption can cause fatigue in people.
Does Drinking Coffee Make You Gain Weight?
According to many experts, coffee alone will never make you gain weight. However, sugar-based substances (syrup, etc.) added to coffee can make you gain weight. The main factor that causes weight gain is the person's intake of more calories than they burn. For this reason, this should be taken into account when consuming coffee.
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