Coffee not only tastes good and ensures increased energy-it is an anti-aged superstar. It is even one of the healthiest and most affordable foods you can drink!
Regular coffee consumption -benefits
2 – 3 cups of coffee cut type 2 diabetes risk with a maximum of 60%. This advantage largely occurs because caffeine in coffee improves the ampk and enzyme blood sugar regulation and fat burning.
Regular coffee intake reduces the risk of cardiovascular disease with 10-15% including stroke and heart attack.
Caffeine -containing coffee reduces the risk of developing cardiac arrhythmias (abnormal heart rhythms)
Coffee activates the NRF2 enzyme that increases the production of cellular antioxidants including glutathione. Glutathionion is often called the master anti-oxidant and levels decrease with age.
Coffee reduces DNA damage, which is the primary trigger for cancer. Dark coffee drinkers have a 23% lower level of DNA breaks with double strand. DNA -DNA -Breuks with double strand are the worst type of DNA -damage and directly associated with cancer initiation.
Coffee reduces the risk of liver cancer by 15 – 20% and endometrial cancer by approximately 10% and reduces the risk of liver cirrhosis.
Maximum benefits for cancer protective are observed with 4-5 cups per day.
Coffee and the brain
Regular coffee intake has powerful brain benefits, including:
Regular coffee drinkers who consume 3 – 4 cups per day experience a decrease of 34% – 37% in the risk of Parkinson’s and Alzheimer’s.
Even moderate caffeine intake (2 cups per day) slows down the cognitive decline
Caffeine is the key to brain benefits – caffeine blocks adenosine A2A receptors – the reduction of inhibiting signals in Parkinson’s and reduces neuro inflammation.
Polyphenols in coffee improve blood flow and oxygen to the brain and increase the neurotrophic factor (BDNF) derived by the brain and reduce inflammation by activating the NRF2 and enzyme. Caffeine increases the absorption of these favorable polyphenols.
Coffee and the microbiome
Each cup of coffee supplies 2 grams of soluble fibers and a pharmacy of useful polyphenols. Coffee intake is probably the single strongest food factor that forms the microbiome – which enriches 115 bacteria in your intestine. These polyphenols increase the production of fatty acid with short chain that has countless benefits. Feeding useful bacteria in the intestinal ecosystem generates metabolites that lower inflammation, lower cholesterol and offer neuroprotection for the brain.
Caffeine versus caffeine -free coffee
Although there are clear benefits when drinking caffeinated coffee, Decaf Coffee still grants benefits. However, some benefits – such as the cognitive benefits – are less pronounced when caffeine is removed. Confession is not a big problem from the point of view of Toxin. Chemical residues in decaffeinated coffee are much lower than strict standards set by the FDA. In addition, solvent -free cafeining processes and products are available.
Moreover, caffeine intake in the afternoon is not a good idea because it disrupts the circadian rhythm – even if you feel that you are still sleeping well. So if you are a fan of coffee in the afternoon, it is best to switch to Decaf!
Is organic coffee worth it?
The short answer is yes – especially if you drink a lot of coffee. Non-organic coffee is one of the heaviest chemically treated foods, with beans that are exposed to connections such as glyphosate (Roundup), organophosphates, pyrethroids and carbamates. While Roosteren reduces some residues, studies confirm that small quantities can stay and find their way to your cup. Over time, cumulative exposure – even at low levels – is linked to risks, including neurological disorders, hormone disruption, breathing problems, weakened immune function and increased risk of cancer.
What about mold in coffee?
Large -scale tests shows that mycotoxin levels of fungus in coffee are not care and roasts rests destroys 70 – 90% of mycotoxins. Moreover, brewing further reduces all remaining traces of these toxins. Coffee drinkers have a lower kidney and liver disease risk, which suggests that minimal mycotoxin delivery.
What about adding milk/dairy to coffee?
Dairy in coffee binds to useful polyphenols and significantly reduces their absorption, so that black coffee is better.
Another alternative is the use of vegetable milk that minimizes the absorption of polyphenol.
What about triglycerides with average chain?
MCTs do not bind polyphenols and can improve cognitive benefits in small doses by stimulating the production of keton.
What about the brewing method/variety of coffee/growth region?
Brewing method is important – filtered coffee is better – and unfiltered types of coffee reduce the benefits of coffee. This pen and non -filtered coffee can increase LDL cholesterol.
Dark roasting reduces polyphenol levels, including the most studied coffee polyphenolchlorogenic acids.
Cold Brew has the highest antioxidant/polyphenol levels because these connections are not destroyed by brewing.
Instant coffee also has high levels of antioxidants and polyphenols for the same reason.
The Arabica variety of coffee plant tends to have fewer polyphenols than the robust variety that has a higher cafein content and higher levels of chlorogenic acids.
Coffee beans of higher heights have less antioxidant – think of Columbian coffee.
Coffee beans from equatorial regions (think of Ethiopia and Kenya) have higher levels of antioxidants
Reduces l-theanine coffee anxiety?
The combination of 100 mg-200 mg L-theanine with caffeine of 200 mg improves the focus and mental performance, while fear is reduced and alleviating the increase in blood pressure can cause higher doses of caffeine. L-theanine is very safe, and the powder has no taste and easily dissolves in coffee!
#coffee #superfood