Coffee is such a controversial drink that many people deliberately avoid it, believing that it can be harmful to their health. But recent research shows that drinking coffee in the morning helps the microbiota, reduces inflammation and protects brain health.
Coffee’s energy benefits are well documented, but its overall effects on the body, from improving gut health to reducing inflammation and preventing liver disease, are less well known. It turns out that your daily morning ritual has many secrets and health benefits. Vogue Italia writes about this.
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Improves the gut microbiome
Everyone knows that coffee contains caffeine, but you might be surprised to learn that it contains more fiber than a glass of orange juice. Coffee is naturally rich in prebiotics, as well as soluble compounds that aid digestion and help the body absorb important nutrients: “Caffeine contains polyphenols, a type of prebiotics that help nourish the good bacteria in our gut,” explains dietitian Karin Patel.. A recent Zoe Project study found that black coffee drinkers had more beneficial gut bacteria and therefore a healthier, more diverse microbiome than non-drinkers. It is also believed that coffee’s stimulating effect on the gut may be beneficial in maintaining balance and controlling bacterial levels.
Important
Reduces inflammation
Coffee is an excellent source of antioxidants, Due to its high polyphenol content. Polyphenols, naturally occurring organic compounds found in many plants, play an important reductant role by helping protect the body from damage caused by free radicals and daily oxidative stress. It may help reduce the body’s inflammatory response, as well as reduce the risk of heart disease and autoimmune disorders.. There’s good news for coffee drinkers, too: New research shows that the anti-inflammatory properties of coffee polyphenols are enhanced when combined with milk proteins. According to a study published in 2023, the combination of polyphenols and proteins is twice as effective in fighting inflammation as polyphenols alone.
Supports Brain Health
Most of us reach for a cup of coffee to “wake up” and improve our concentration, but it may have a greater impact on our brain’s productivity because it performs a number of important neuroprotective functions.. Coffee’s high antioxidant value actually helps protect brain tissue and blood vessels from free radical damage and also increases the production of serotonin and acetylcholine. (neurotransmitters responsible for certain brain functions such as mood, memory, attention and arousal). According to a 10-year study conducted in Europe in 2007, participants who drank coffee experienced less cognitive decline than those who did not drink coffee.
Important
Protects against liver diseases
Scarring or fibrosis of the liver can be caused by many factors, including hepatitis and alcohol use, and can be severe enough to lead to liver failure. When the caffeine in coffee is digested by the body, the chemical paraxanthine is produced, which slows the growth of scar tissue. In addition to the news that coffee helps protect the body from chronic liver disease, the World Health Organization has confirmed that moderate coffee consumption may also help prevent liver cancer.
How you drink your coffee matters
If you want to obtain delicious and aromatic coffee, it is important to make sure that the beans are exposed to minimal oxidation.. The same goes for nutritional value, so it’s always best to make your coffee from freshly ground beans to retain as many benefits as possible. The type of roasting is also important. Beans grown in high-altitude climates such as Ethiopia and Central and South America contain higher levels of polyphenols; Opt for lightly roasted beans, which have undergone less intense heat treatment and therefore naturally retain more nutrients. Lighter roasts contain higher amounts of chlorogenic acid, a type of polyphenol with powerful anti-inflammatory effects that can boost metabolism.
The way you grind the beans can also help make the end result more nutritious. To get the maximum antioxidant benefit from the polyphenols found in the beans, a fine grind is necessary, as when making espresso.
Know your limits!
Coffee is the most consumed stimulant in the world, and while drinking a cup or two a day has many benefits, it also has its limitations.. “The ideal is to limit your coffee intake to 400 mg per day, which equals four small cups or two large cups,” warns Patel, “while for pregnant and breastfeeding women, this limit drops to 200 mg per day, which equals: 2 cups per day.” small cup or “one big cup. Higher doses may have side effects such as anxiety, nervousness, insomnia, high blood pressure, fatigue, and stomach pain. “High coffee dosage negates most of its benefits.”
What time should you drink morning coffee?
“Research shows that cortisol (the stress hormone) peaks 30 to 45 minutes after waking up in the morning and gradually declines throughout the rest of the day,” explains Patel. “Cortisol can naturally increase our alertness, so if we consume coffee when cortisol levels are at their peak, it may reduce the benefits of coffee (especially its energizing effects). Therefore, it is best to consume it approximately two hours after waking up and at least 6 hours before bedtime.” Even if you think you have a high tolerance for coffee, so as not to disturb your sleep.”
Let us remind you that if you want to make your coffee even healthier and enjoy a new, wonderful taste, you can add spices to it.
Focus has previously written about whether drinking coffee with milk is healthy and what the health consequences of drinking this drink loved by millions may be.
This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.