Benefits And Harms Of Coffee: 20 Health Benefits, Daily Allowance

Content:

• Chemical composition and calorie content
• How coffee affects the body
• Useful properties of coffee
• Harm coffee
• How much coffee can you drink per day
• Who can and cannot drink coffee
• Types and varieties of coffee. Which to choose
• Benefits and harms of decaffeinated coffee
• Coffee options
• conclusions

Chemical composition and calorie content

Coffee is a drink (usually hot) made from roasted coffee beans.

The composition of roasted coffee beans differs from the composition of raw coffee beans and depends on many factors:

• type and variety of coffee, each of which has a unique set of macro- and microelements and biologically active substances, a special role is played by the soil on which the coffee tree grew;
• the degree of maturation of coffee beans;
• the degree and mode of roasting beans - duration, temperature and intensity.

Whatever the type of coffee and the degree of its maturation, roasting significantly changes the chemical composition of the grain and the effect of coffee on the body. The formation of a special taste and aroma of processed grains occurs due to the breakdown of some chemical compounds and the formation of others.

The composition of coffee includes about 1200 different components, most of them are aromatic substances. Consider some of them - what function they perform, how they change during heat treatment, and what effect they have.

1. More than 50% of the substances contained in coffee are carbohydrates. Among them: sugars - glucose, fructose, galactose and sucrose. During the roasting of the grains, most of them are lost during caramelization. As a result, the color of the grains changes and new substances are formed that are responsible for the final taste and aroma of the drink; fiber, which is responsible for the hardness and density of the grains.
2. About 10-13% of the composition of raw coffee beans is protein. When heated, they bind to carbohydrates, forming aromatic compounds that affect the aroma and bitterness of roasted beans. The proportion of protein is reduced.
3. Fat in raw coffee beans is 8–18%. They protect the grain from oxidation and during roasting also affect the final aroma and taste of coffee, give the grains a characteristic shine.
4. The composition of coffee beans includes organic acids - chlorogenic, citric, tartaric, malic, oxalic, coffee: chlorogenic acid is one of the main active substances that make up and determine the effect of coffee on the human body. When roasted, the amount of acid in the beans decreases, but at the same time they acquire a characteristic, slightly astringent, tart flavor and a shade of roasted coffee.
5. Tannins in raw grains make up 5-12%, their main role is the formation of a bitter taste, astringency. One of the types of tannins is tannins. After roasting, their concentration decreases, and the grains acquire bitterness and a pleasant brown hue. Milk and cream, which are often added to coffee, interact with tannins and bind them, then coffee partially loses its bitterness.
6. Alkaloids are the main active substances to which coffee owes its specific effect. Alkaloids in large doses can depress or excite the nervous system, paralyze nerve endings, dilate or constrict blood vessels, have analgesic effects, etc. Usually, alkaloids in small doses have a therapeutic effect, and in large doses they are poisonous. The main alkaloids that make up and determine the effect of coffee on the body: caffeine is the main active ingredient, colorless and odorless, with a bitter aftertaste. It has a stimulating effect, acting through the parts of the brain on the central nervous system and leading to a heightened perception of reality. Caffeine is included in the list of medicinal substances and is used in some medicines, such as citramone. Depending on the variety, caffeine can range from 0, 8% to 4% by weight of green grain; trigonelline is from 0.3% to 1.2% of the mass of raw grain. Like caffeine, it has a stimulating effect. During heat treatment, it is destroyed and forms nicotinic acid (vitamin PP), which, in turn, has relaxing properties; theobromine - soothes and even helps to fall asleep. Instant coffee contains more theobromine than caffeine.
7. Humidity of raw coffee is 9–12%, but water is lost during roasting.
8. Coffee ash, which is part of coffee, consists of potassium, magnesium, calcium, sodium and manganese. Almost all potassium, about 70% of magnesium and half of sodium, calcium and manganese pass from grain to coffee drinks.
9. The composition of coffee beans includes vitamins thiamine (B1), riboflavin (B2), nicotinic acid (PP), pyridoxine (B6), vitamin B12, fat-soluble vitamins E, A, D.

The calorie content of roasted coffee beans is 331 kcal / 100 g. They need a little to brew a drink, so the calorie content of coffee without additives is low: in a cup of Americano there can be no more than 10 kcal.

How coffee affects the body

Coffee contains more than 1000 components, many of which have not yet been studied, and each of them affects the body in its own way. Therefore, it is difficult to talk about the influence of coffee, it is very ambiguous.

The benefits of coffee and its harm are manifested depending on the state of health of a particular person, his characteristics and lifestyle.

In some cases, drinking coffee has a beneficial effect, while in others it has a negative effect on the body.

In addition, speaking about the effect of coffee on the body, it is important to remember that it depends on the amount of drink that a person drinks per day, and the concentration of caffeine in the drink.

The main substances that form the effect of coffee on the body are caffeine, trigonelline, chlorogenic acid, vitamins and minerals.

Useful properties of coffee

In the absence of contraindications and when drinking coffee in small quantities, it can have positive effects:

• caffeine consumption stimulates the nervous system, eliminates lethargy and drowsiness, invigorates, increases endurance and level of attention;
• short-term caffeine consumption contributes to vasoconstriction and high blood pressure. At the same time, the pressure in healthy people can increase slightly and rise significantly in those who suffer from diseases of the cardiovascular system. People with unstable blood pressure should carefully monitor the effect of coffee on well-being and determine how much coffee is safe for them;
• the substances theobromine, theophylline, vitamin PP (nicotinic acid) that are part of coffee are able to dilate blood vessels, reduce pressure and give a relaxing effect;
• caffeine and chlorogenic acid are involved in the regulation of blood glucose levels. They help increase insulin production, improve glucose uptake by cells and increase their sensitivity to insulin. This effect of coffee may help reduce the risk of developing type 2 diabetes and other diseases associated with impaired carbohydrate metabolism;
• coffee contains polyphenols - substances that help reduce the effects of free radicals: reduce oxidative stress, inflammation and slow down the aging of body cells;
• the organic acids that make up coffee have a choleretic effect, which can be useful for people with "lazy" bile, but is contraindicated in people with overactive gallbladder and symptoms of GERD - bile reflux into the esophagus;
• drinking coffee improves intestinal motility, which can be useful for preventing constipation;
• nicotinic acid, which is part of coffee, reduces the content of total cholesterol, "bad" LDL cholesterol, triglycerides, increases the content of "good" HDL cholesterol, improves microcirculation, participates in the metabolism of fats, proteins, amino acids, purines. All this contributes to the prevention of liver diseases. The need for an adult in nicotinic acid is 15 mg per day, in a cup of espresso it contains 1.67 mg;
• the antioxidant activity of coffee reduces neurodegenerative processes associated with aging and increases the level of dopamine, so coffee can be recommended for the prevention of Parkinson's and Alzheimer's diseases;
• coffee has a diuretic effect and removes fluid from the body. This effect may be useful for edema. To prevent dehydration, it is necessary to drink an extra glass of water for each serving of coffee;
• vitamin A, which is part of coffee beans, is involved in a large number of biochemical processes in the body - it takes part in metabolism, the formation of bones and teeth, is important for eye health, the barrier function of the skin, mucous membranes, is necessary for normal cholesterol metabolism in the body, etc. .;
• although coffee beans are not the richest source of vitamin D, they do contain it. Vitamin D has many functions, one of them is to help in the absorption of phosphorus and calcium, which means that it affects the health of bones and teeth;
• Vitamin E is found in coffee beans. It is an antioxidant, a natural stimulant of the immune system, it helps to renew cells;
• B vitamins are part of coffee beans and play an important role in all processes in the body, are involved in the formation of energy and can be useful for improving the condition of hair, skin and nails, as well as strengthening the nervous system;
• Phosphorus is found in coffee beans. It is necessary for building bones and teeth, participates in energy metabolism, is part of cell membranes, etc.;
• potassium, which is part of the coffee bean, takes part in maintaining the water-salt balance, in metabolism, improves the supply of oxygen to the brain, etc .;
• The manganese found in the coffee bean is a cofactor for over 30 enzymes and has many functions in the body. For example, it is involved in the metabolism and hormones of the thyroid gland, improves the function of the nervous system, takes part in the antioxidant protection of cells, in the construction of bones and connective tissue, and supports reproductive function.

Harm coffee

Depending on the individual characteristics of a person, the state of health and the amount of coffee consumed, drinking coffee can also have a negative effect on the body.

Some harmful properties of coffee:

• caffeine can cause an addiction very similar to alcohol or nicotine. If you use caffeine in large quantities, over time, the effect of caffeine will be felt weaker, the need for coffee will increase, because in order to obtain the expected effect, a person is forced to drink more and more coffee. This is where getting used to it starts. 1,000 mg of caffeine per day can cause an addiction that is very similar to alcohol or nicotine;

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• caffeine increases the excretion of calcium from the body and can lead to osteoporosis;
• coffee abuse can cause darkening of tooth enamel;
• the diuretic effect of coffee can cause dehydration, 1 cup of coffee requires an additional glass of water;
• coffee consumption in large quantities can cause "drainage" of the mucous membranes and dehydration (acidification of pH) and lead to a lack of mucus in the large intestine, create a favorable environment for pathogens, contribute to poor permeability and constipation;
• caffeine increases the secretion of gastric juice, so it is not recommended to drink it on an empty stomach. This can lead to gastritis and peptic ulcers, increases the risk of heartburn and the development of irritable bowel syndrome;
• The cafestol contained in coffee significantly increases blood cholesterol levels by activating receptors on small intestinal cells involved in the transport of bile acids from the liver, when drinking 5 cups of coffee a day. Therefore, an excess of coffee in the diet can cause an increase in the level of "bad" LDL cholesterol and contribute to the development of cardiovascular diseases;
• drinking coffee blocks adenosine, a physiological regulator of circadian rhythms, which is responsible for feeling sleepy by 21:00–22:00. This can cause insomnia.

These are just some of the harmful properties of coffee.

When listing the harmful effects of drinking coffee, the importance of moderation was repeatedly mentioned.

How much coffee can you drink per day

There is no definite answer to this question. Someone drinks espresso at night and does not notice any effect, and someone cannot fall asleep normally after a cup of coffee with milk drunk in the middle of the day. One of the reasons for excessive vigor after a small amount of caffeine may be knocked down phases of liver detoxification.

Nevertheless, there are general recommendations for the amount of coffee consumed. In different sources, they differ, here are some of them:

• drink no more than 2 cups of coffee per day;
• try not to drink coffee after 16:00;
• the recommended maximum concentration of caffeine in one dose is 300 mg. After that, you should refrain from drinking coffee for 3-4 hours;
• caffeine consumption in the amount of about 1000 mg per day is addictive.

But 300 mg and 1000 mg of caffeine are how much? How much caffeine is in a serving of coffee?

It depends primarily on the type of coffee.

On average, it is believed that 100 ml of Americano contains about 100 mg of caffeine. This means that it is enough to drink 2 large glasses of black coffee - one in the morning, one in the afternoon, and then refrain from coffee until the next morning.

But you need to remember that these data may vary.

Who can and cannot drink coffee

If there are no contraindications, you can drink 1-2 servings of coffee per day. But if you have contraindications, it is better to limit the use of this drink or completely refrain from it.

Contraindications for drinking coffee:

• insomnia. In this case, it is better to refrain from coffee and remember that until the restoration of sleep and wakefulness, the proven beneficial properties of coffee cannot be a priority. It doesn't matter if you want to drink instant coffee or grains, most likely they will interfere with the restoration of quality sleep;
• hypertension is one of the conditions in which the harm of natural coffee in any quantity is high;
• hyperexcitability - a state when any stimulants are undesirable, and coffee is one of them;
• chronic stress. Often we drink coffee to cheer up, stop feeling tired. But coffee does not relieve fatigue, but only masks it. Caffeine blocks the adenosine system, which protects us from overwork, conserves resources, and regulates the wake-sleep cycle. This deceives the body, makes it spend resources set aside for a rainy day. If you do not recover for a long time, such a lifestyle and the abuse of coffee can cause exhaustion;
• coffee together with smoking increases blood pressure and increases the risk of developing hypertension;
• pregnancy and lactation may be a contraindication to drinking coffee - you need to consult with your doctor;
• coffee activates peristalsis and can worsen the condition of the intestine with obstruction;
• coffee stimulates the production of gastric juice and may be contraindicated in diseases of the gastrointestinal tract;
• genetic intolerance. A separate CYP1A2 gene is responsible for removing caffeine from the body. Depending on its activity, you can:
• slowly remove caffeine, after a cup of coffee you will have an increase in heart rate, hand tremors. In this case, you are advised to drink coffee only in the morning, limit yourself to one cup a day;
• quickly remove caffeine, and then you can drink coffee at any time. Most likely, sleep disturbances and other harmful properties of coffee will be unfamiliar to you.

Types and varieties of coffee. Which to choose

The composition of coffee, its effect on the body depends on the variety. The most common varieties of coffee are Arabica and Robusta.

Arabica is considered a higher quality variety, its grains are oval, with an s-shaped cut. Taste with sourness, Arabica contains 19-20% extractives, it contains less caffeine: approximately 177 mg of caffeine per 180 ml serving of coffee.

Robusta is a lower quality variety, its grains are more rounded, with a vertical cut. It has a characteristic bitter taste, contains about 29% extractives, more caffeine: approximately 325 mg of caffeine per serving of 180 ml of coffee.

Any kind of grain must be processed before it becomes a drink.

The taste, aroma and characteristics of the grain are affected by the method of extraction of the berry (can be washed or natural processing, for example) and the method of roasting.

After roasting, grinding is needed, and only after that you can prepare a drink. What coffee to choose? Grain? Are coffee beans more beneficial than instant coffee? Does drinking instant coffee mean not getting the proven health benefits of coffee?

If you brew coffee after roasting and grinding, you get a freshly brewed drink, coffee beans.

To make instant coffee, the beans are roasted, ground, brewed, filtered, sprayed in large chambers filled with inert gases. Droplets of the extract coagulate and dry on the fly, turning into granules - instant coffee. It is easy to prepare, but inferior in taste and aroma to freshly brewed. Studies have shown that the aroma of instant coffee is lost during extraction and drying during the production process. In instant coffee, only 15–20% of the constituents are derived from natural coffee.

Drink instant coffee or freshly brewed - it depends on the taste preferences, financial capabilities and desires of each person. But always give preference to quality coffee.

Professionals evaluate the quality of roasted coffee beans by their aroma, appearance, taste and degree of roast, as well as by physical and chemical criteria: moisture content, caffeine content, grinding and the presence of impurities.

To assess the quality of instant coffee, the same criteria are used, and the presence of impurities in the powder is also assessed.

If you are a fan, experiment, evaluate the taste, the body's reaction to different varieties and concentrations, and choose the right varieties and amount of coffee for yourself.

Benefits and harms of decaffeinated coffee

If for health reasons caffeine is contraindicated for you, you can pay attention to decaf - coffee in which there is no caffeine. Decaf is not a special kind of coffee, but regular coffee beans from which the caffeine has been removed. At the same time, the drink retains its nutritional qualities, taste and aroma, but loses the stimulating and invigorating effect that regular coffee has.

Caffeine removal occurs as a result of a special treatment of green beans with superheated steam and organic solvents, in which caffeine is extracted from the beans and goes into solution. The caffeine residues in such coffee are negligible - less than 0.08%.

The benefits and harms of decaf directly depend on the way the grains are processed. There are several main ways:

• the water method assumes that chemical components are not used in principle, it is considered the most environmentally friendly and the most "clean", since no foreign components get into the grain;
• using a solvent is unfortunately the traditional method. The most commonly used active ingredient is ethyl acetate. Some solvent remains in the beans, which affects the taste and can cause problems for those who drink a lot of such a drink;
• the use of compressed gas is one of the most progressive methods. Most often it is carbon dioxide. The grains are first soaked traditionally, and then again - in compressed gas and a small amount of water. The gas turns into a liquid, and it is she who becomes the solvent that washes out the caffeine. It is believed that this method is safe and reliable: neither the high content of caffeine nor the solvent itself remains in the grains.

Manufacturers do not always indicate exactly how coffee is produced, and it is possible to purchase a drink that contains traces of a solvent, which can adversely affect health and negate the possible benefits of eliminating caffeine.

Decaf is more expensive than regular coffee, as the decaffeination process is complex and costly. Decaf may be helpful for people who have a contraindication to caffeine intake.

The harm of decaffeinated coffee may lie in the presence of a solvent left after the extraction of caffeine.

Coffee options

Brewing coffee is a complex multi-step process. Suppose you have already bought beans roasted according to your preference. What's next? How to cook them?

Grinding Coffee must be ground before brewing. It is better to make coffee from freshly ground beans, because two weeks after grinding, it begins to lose its aroma and benefits - the oxidation process begins.

Coffee preparation methods:

Oriental coffee is prepared in a cone-shaped vessel, the so-called cezve. Spices such as cardamom, cinnamon and others are often used.

Espresso is obtained using a special espresso machine, in which hot water is supplied under pressure through ground coffee, heated to 88-91 ° C.

Coffee filter, American, "dropper" - most home coffee makers work on the gravitational principle: hot water drips onto a funnel with a filter, which contains ground coffee.

You can add milk and spices to the finished drink.

Storage: the taste of coffee depends on volatile compounds, it is very important to store coffee beans and ground coffee in tightly closed sealed containers or special bags, because under the influence of oxygen, coffee components quickly oxidize, volatilize - coffee loses its flavor, aromatic and beneficial properties.

conclusions

1. The composition of coffee includes a huge number of chemical compounds that affect the body in different ways.
2. Useful and harmful properties of coffee are manifested depending on the state of human health, his lifestyle and individual characteristics.
3. In order for the benefits of coffee beans to be fully manifested, it is important to remember about moderation and not to abuse the drink.
4. When coffee is abused, addiction to caffeine can occur, which is similar to nicotine or alcohol.
5. There are a number of contraindications for drinking coffee, including chronic stress, GERD, inflammatory diseases of the gastrointestinal tract, and insomnia.
6. The composition of coffee, its taste and effect on the body depend on the type of coffee and its processing.
7. The composition and effect of instant and grain coffee differ.
8. Choose and drink instant coffee with caution - it can contain a large number of synthetic and chemical additives that can have an impact on health. Therefore, the benefits and harms of natural coffee and instant drink may differ.
9. The body of each person is unique, it is not necessary to give up coffee without serious reasons. Focus on your reaction to it and remember balance and moderation.