Drinking coffee at breakfast is a common practice in many regions of the world. But do you know the pros and cons of this drink for your health? According to recent studies, coffee can have both a positive and negative impact on our health, depending on how much, how and what type of coffee you consume.
Coffee is rich in antioxidants, which protect our cells from free radical damage. These antioxidants can help prevent or delay cellular aging and certain chronic diseases such as cancer, diabetes and cardiovascular disease.
Caffeine, a central nervous system stimulant, is one of the components of coffee. It can improve alertness, concentration, memory, and physical and intellectual performance. However, it can also cause side effects such as nervousness, insomnia, anxiety, tachycardia or high blood pressure. These effects may vary depending on individual sensitivity and the amount of caffeine consumed.
Coffee can affect glucose and insulin metabolism, which could have implications for the prevention or treatment of type 2 diabetes. Some studies have found an inverse relationship between coffee consumption and the risk of type 2 diabetes, that is, people who consume more coffee are less likely to develop this disease. However, the mechanisms by which coffee could have this effect are still unclear and could depend on the type of coffee, the method of preparation and other factors.
Coffee may have a protective effect on the liver, as it has been observed to reduce the risk of liver diseases such as cirrhosis, liver cancer or hepatitis. This could be because coffee modulates liver inflammation, improves liver enzyme function and prevents oxidative damage to the liver.
It can also have both a positive and negative impact on the cardiovascular system. On the one hand, it can improve blood flow, reduce platelet aggregation and lower LDL cholesterol levels. On the other hand, it can increase blood pressure, alter heart rhythm and raise total cholesterol and triglyceride levels. These effects depend on the amount and frequency of coffee consumption, as well as other individual and environmental factors.
Coffee can affect the digestive system, since it stimulates gastric acid secretion and intestinal motility. This may promote digestion and prevent constipation, but may also cause irritation, reflux or ulcers in susceptible individuals. In addition, coffee can interfere with the absorption of some nutrients, such as iron or calcium.
However, it is important to be cautious with the amount of caffeine consumed daily. According to the Spanish Nutrition Foundation (FEN), a cup of coffee has, on average, between 65 and 120 mg of caffeine. But caffeine is not only found in coffee, it is also present in other beverages, such as energy drinks. A 473-milliliter can of one of the best-known brands of these beverages contains about 160 mg of caffeine, which is approximately equivalent to two cups of coffee.
According to FEN, “the consumption of up to 4 cups of coffee per day (400 mg of caffeine) can be part of a healthy and balanced diet, as well as an active lifestyle”. However, this recommendation varies in the case of pregnant women, who are advised not to exceed 200 mg of caffeine per day to avoid possible risks to the fetus.
Energy drinks are products containing stimulant substances such as caffeine, taurine, guarana and others, which are sold with the promise of increasing energy and physical and intellectual performance. However, it is important to consume them in moderation and to take into account their caffeine content.
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