Coffee lovers, rejoice! New research shows that drinking coffee can lower your risk of developing type 2 diabetes. The study, which was published in the American Journal of Clinical Nutrition, found that women who drank three to five cups of caffeinated coffee a day had a 15 percent lower risk of diabetes than non-coffee drinkers.
Are you still confused about how much coffee per day is healthy? Or you can not avoid the excessive craving of coffee. Don’t worry. I kept a secret for you at the end of the article.
‘Will there be coffee?’ Is this your most asked question before any hangout? Or you are not yourself until you have your coffee.
If you are a tired person, you need a strong coffee. But if you consume more than a certain quantity, it may cause danger.
For all the coffee lovers here, you must know how much coffee is healthy for your quiet life.
Drinking four to five cups of coffee can be safe for health. In other words, one can stay healthy by consuming up to 400 mg of caffeine.
TABLE OF CONTENTS
14 Benefits of Drinking Coffee: Why and How It Improves Your Health
Coffee provides several benefits. Next time you can beat your non-caffeine friends with these points.
Here is some points for you, some top-most health benefits of your favourite joe.
1. Coffee Is A Source Of Powerful Antioxidants
Don’t cheat. Did you know one thing? Your morning drink does not contain caffeine only. Studies show that coffee is one of the most excellent sources of antioxidants in our daily food habits.
Coffee is very rich in polyphenols and hydro cinnamic acids. These are beneficial for improving health.
- Hydro cinnamic acids neutralize free radicals and prevent oxidative stress.
- The polyphenols in coffee may prevent heart disease, cancer, and type 2 diabetes.
- Antioxidants can protect you from ageing and keep you safe from several diseases.
2. Nutritional Value of Coffee is Good
Coffee contains a good number of essential nutrients. While studying about how much coffee per day is healthy, We found these beneficial nutrients:
- Riboflavin (vitamin B-2)
- Niacin (vitamin B-3)
- Pantothenic acid (vitamin B5)
These ingredients in coffee can benefit human health in several ways.
3. Coffee May Reduce Diabetes Type-2
Type 2 diabetes is one of the major diseases whole over the world. Many researchers worked on coffee and its risk of Type 2 diabetes.
A 2009 study of 40,000 participants revealed that drinking 3 cups of coffee reduces the risk of almost 40%.
People who consume coffee over one cup every day have an 11% lower risk for this disease.
4. Coffee Might Protect Against Parkinson’s
Coffee may protect the brain against Parkinson’s disease. This disease causes stiffness and some difficulty with balance and coordination. There is no cure. Thus a cup of coffee per day is healthy. It can help in managing symptoms.
People who drink coffee have a lower risk of this disease. The risk reduction range is 32-60%.
American Academy of Neurology published a research journal in 2012. It showed a daily dose of caffeine equal to two eight-ounce cups of black coffee. It can help to control symptoms of Parkinson’s disease.
5. Coffee and Alzheimer’s Disease – Coffee Helps to Reduce Risk
Have you watched the movie ‘Notebook?’. There the leading lady ALLIE ended up with dementia. If you don’t want a life like this, start drinking coffee.
Various studies show that coffee drinkers are less likely to have this disease. They have up to 65% lower risk.
6. Coffee-Protects from Liver Diseases
If you are a regular coffee drinker, some excellent news for you. Do you know how much coffee per day is healthy for your liver? 4 cups per day or more may lower the risk to 80%. You are less likely to have.
- Liver cancer
- Cancer in the uterus lining
7. Coffee-Does Lower The Risk Of Cancer
Can you believe your one regular habit is beating almost 6 types of cancer? Coffee can lower the increased risk of cancer. Research shows coffee reduces.
- Liver cancer by 54%
- Oral and pharyngeal cancer by 31%
- Endometrial cancer by 27%
- Colon cancer by 13%
- Prostate cancer by 11%
- Melanoma by 11%
8. Four Cups Of Coffee A Day Leads To Improved Heart Health
A recent meta-analysis shows that people drinking coffee 1 to 4 cups per day may lower the risk of heart failure. This benefit may lose if you exceed the limit. That’s why it is pertinent to know how much coffee per day is healthy.
9. Coffee Consumption And Risk Of Stroke, How Coffee Helps
If you are a coffeeholic, somebody has told you coffee causes strokes. Next time if you hear this, shut their mouth up.
Research studies show that drinking 2-4 cups of coffee daily reduces stroke risk. Even antioxidants of coffee lessen the damage caused by a stroke.
10. Coffee- Helps To Maintain Healthy Life
In 2017 BMJ published a research article about the health outcomes of coffee. Research shows that three to four cups a day reduces the risk of several diseases. It results in improving health. It is wise to understand how much coffee per day is healthy for a better life.
People who drink coffee were.
- 17 percent less likely to die early from any cause.
- 19 percent less likely to die of heart disease.
- 18 percent less likely to have cancer than non-coffee persons.
11. Coffee Can Improve Energy Levels
Exams? Deadlines? Office stress? Listen to me and take a brief caffeine break. Trust me, it will increase your metabolic activity and boost energy level.
Research shows that coffee consumption improves your brain function, memory, and even mood.
12. Coffee-May Aid In Weight Loss
Are you sick of your excess weight? Tried so many diets and nothing worked?
“The Coffee Lover’s Diet” by Dr Bob Arnot. is popular nowadays. In the book, Dr Arnot claims that drinking several coffee cups per day is healthy.
- Can boost your metabolism
- Burn more fat
- Decrease your appetite
Yet, experts suggest always natural ways for a healthy lifestyle.
13. Coffee Can Cure Depression
Depression or mental illness nowadays is a burning issue. But coffee lovers are less likely to face depression.
The National Center for Biotechnology Information published a journal about coffee and depression.
A 10 years’ study (1996-2006) results in decreasing depression with increasing coffee consumption.
Your caffeine intake can reduce your depression to 8% and provide you with a happy life.
14. Coffee May Increase Your Lifespan
Who doesn’t want to have a longer life? I guess you do the same.
An article from News Medical Sciences in 2019 revealed that coffee increases longevity. It shows
- 3.5 cups of coffee per day reduces the risk of all-cause death
- 2.5 cups per day reduce risk heart disease deaths
- 2 cups per day reduce the risk of cancer deaths
10 Harmful Effects of Drinking Coffee
I KNOW coffee is a heavenly drink for you. And many of us, including me, drink coffee like water. This is so alarming. So learn the side effects of coffee.
Maintain check and balance. Also learn how much coffee per day is healthy. Because excessive drinking can bring several issues to your health:
1. Coffee Can Increase Anxiety
On a troublesome day, a cup of hot coffee can refresh you well. But if you consume over 1000 mg in a day, it is dangerous.
It can cause severe nervousness and increase your anxiety.
2. Coffee Can Cause Sleep Problems
Sleeping is the sweetest thing on earth. For a healthy and smooth life, a proper sleeping cycle is a must.
Studies show that excessive coffee consumption results in insomnia. It may take time for you to fall asleep.
3. Excessive Coffee Can Lead You To Kidney Disease
Your damaged muscle fibre can enter the bloodstream due to excess drinking of coffee. It is rhabdomyolysis, which can lead you to kidney failure. You must know how much coffee per day is healthy to limit your intake.
If you are not sure of your tolerance, limit your intake to 250 mg.
4. Drinking Coffee Can Cause Frequent Urination
Frequent urination is so likely to happen due to excess coffee drinking. Studies show over 400 mg per day decreases control over the bladder.
5. More Than 4 Cups Of Coffee May Bring Early Death
Over 6 cups of coffee per day can lead to an earlier death. A recent 2020 study by the Australian Centre for precision health found out the fact.
Another study concludes with poor fitness for a high intake of coffee.
6. Coffee May Increase Blood Pressure
Caffeine consumption more than enough is risky for hypertension patients.
According to SCIENCE DIRECT, Researchers gave hypertension patients 250 mg coffee. After 2-3 hours of consumption, their blood pressure increased.
Another study revealed similar results over 160 mg dose. The Mayo Clinic did this study.
7. Coffee May Develop Breast Tissue Cysts in Women
Women who consume 250 mg per day are likely to have 1.5 times the chance of fibrocystic breast disease. Women consuming over 500 mg are in danger of 2.3 times. Excessive caffeine is not suitable for health. Therefore, Women must know how much coffee per day is healthy.
8. Effect Of Coffee in Central Nervous System
The most common effect on your body is alertness. Besides, excess caffeine can cause a headache. Confusion, hallucinations, vomiting may happen for an overdose of caffeine.
9. Effect of Coffee in Digestive system
Caffeine in your coffee increases acid in the stomach resulting in an upset stomach. If you feel any stomach problems, consult a doctor.
10. Caffeine During Pregnancy
During pregnancy, caffeine may reach your fetus crossing the placenta. It may increase the baby’s heart rate and metabolism.
High caffeine intake can cause the issues below:
- An increased risk of miscarriage
- Premature delivery
- Lower birth weight.
Yet women should try to keep their intake within 200mg. Some physicians suggest no caffeine for a safe pregnancy.
6 Ways to Curb Your Caffeine Intake
Life happens, coffee helps.’ it’s a saying for coffeeholic. But your over addiction towards this drink can bring serious demerits.
If you face any health difficulties, it’s prime time for your change. It is merely impossible to reduce intake immediately. But you must try it. For you I’m here with some tips:
1. Look over your caffeine intake
You may think you’re only getting caffeine from coffee. It’s your time to ignore what bothers you and focus on the present.
Read labels and pay attention to your caffeine sources. Energy drinks, soda, or some chocolates may contain caffeine. Identifying caffeine sources can keep you on track.
2. Cut -Back Gradually
If you try to cut coffee completely, it’s kind of impossible. You’ll miss the fragrance of your coffee and may end up consuming more. I would like to suggest you cut back.
Drink less soda or drink coffee in a small cup for a few days.. Once you get used to having lower intake you may go for other ways.
3. Reduce The Brew Time
Brew for less time when preparing coffee. It helps to have less caffeine. This process seems easy and helps to reduce caffeine consumption.
4. You Can Use ‘Caffeine Zone’ app
There’s an app called ‘Caffeine Zone’. It monitors, predicts, and displays the user’s caffeine level.
It functions based on a model and user’s inputs of caffeine consumption. This app may help you use caffeine effectively.
5. Get Enough Water
Getting enough water can keep your caffeine intake low.
A dehydrated body increases your fatigue and urges for caffeine. Switching to water may help you subconsciously.
6. Alternative to coffee
Reorganize your daily routine and alternate your coffee with some healthy stuff.
Switch to non-caffeinated tea. You can go for decaf, herbal tea or boiling water. You’ll feel you’re not missing out on anything.
Know Your Caffeine Sensitivity
Now, you all know how your desired coffee can both be beneficial and sometimes unhealthy for you.
But coffee first bro’. If still this is your motto and you are unmindful, you need to know something.
Your partner is drinking 6-7 cups randomly and you can’t even tolerate 2 cups. If this surprises you, you need to know your tolerance. So, know how much coffee per day is healthy and suitable. Here is some tips for you:
Most people fall under this group. They can consume up to 400 mg per day without having symptoms. This is close to 5-ounce cups of coffee.
10% of people have a high tolerance for caffeine. They can have an enormous amount of coffee without serious symptoms. [Hyposensitivity]
People with hypersensitivity can’t tolerate slight amounts. Doctors recommend them to keep their intake within 50mg.
4 Ways to Know How Much Coffee Per Day Is Healthy
Once you know your tolerance limit, you can act. Besides, you must consider some other factors.
Age, health, genetics, anxiety problem, or ongoing insomnia may determine how much caffeine one should consume per day.
1. 4 Cups of Coffee per day can keep heart good
A group of researchers from Germany concluded that four espresso shots can keep your heart disease away.
2. 400 Milligrams Of Caffeine is Safe for Healthy Adults
400 milligrams of caffeine per day is safe for healthy adults. That’s equal to almost four cups of brewed coffee.
You must calculate your total caffeine intake not coffee intake.10 cans of cola or two energy shots also near 400 mg.
3. Are Four Cups Of Coffee Too Much?
The answer to this very frequent question is no. I can sense a happiness curve on your face.
For healthy adults, the FDA has recommended 400 mg per day which implies four to five cups of coffee daily.
4. 100 mg of caffeine is safe for Kids
The American Academy of Pediatrics (AAP) suggests a fact. The kids between 12 to 18 may consume up to 100 mg of caffeine per day.
In our entire universe, we can see a perfect balance. If anything goes beyond, it can cause disaster.
Can you imagine If the moon stops moving for a single moment what may happen? In the same way, a healthy life balance is important in every sphere.
Now you know coffee can be healthy and dangerous at the same time. So know your tolerance. Enjoy your hot shots of espresso with your partner until death.
Coffee is an important drink for most people. Many people can not start their day without the smell of fresh coffee beans. Drinking coffee is beneficial too for health in many ways.
But excessive drinking can cause serious health problems. That’s why it is a frequently asked question of how much coffee is healthy per day.
We promised a secret at the beginning. Here is that. Pin our info graph to your wall and follow it.