Many people love coffee abundantly. They want a cup of fresh coffee as soon as they out of their bed. For those people, coffee is more than just a beverage or a hot morning drink. It is like the fuel that keeps their body battery charged up.
Some people do not like black coffee because of its bitterness. However, black coffee can help to heal your body if you consume it in the right way. There are at least a dozen scientific reasons why you should drink coffee every day. However, do you know how drinking black coffee affects your body and your mind? What are the health benefits it possesses?
Black coffee is simply a mixture of boiled water and a tablespoon of coffee without the addition of milk, sugar or honey. For lactose-intolerant people, black coffee is boon since there is no milk required to prepare it. This drink is high in terms of caffeine. Therefore, it must be consumed wisely to avoid the potentially harmful effects of caffeine on health.
Nutritional facts of black coffee
Keep in mind the following nutritional benefits of black coffee are for 100ml of plain, unsweetened black coffee with no milk. Coffee is naturally rich in vitamin B-2, vitamin B-3, magnesium, potassium and various phenolic compounds. Also, since it is black coffee and free of milk or sugar, it contains 0% fat and carbohydrates or proteins. A cup of black coffee is also a good source of other micronutrients like manganese, sodium, riboflavin and Niacin. The benefits of black coffee before workout routines stems from the caffeine content in this beverage, it helps to make you more alert and improves performance. This is arguably the reason most people drink coffee. Depending on the type of black coffee (from filter coffee to an espresso) a 100ml cup may contain between 64 mg and 300 mg of caffeine. Lastly, coffee is naturally rich in antioxidants including melanoidins.
Health benefits of black coffee
1: May reduce weight:
Black coffee is a calorie-free beverage that may help maintain a healthy weight. It is rich in caffeine that may stimulate the metabolism and increases your energy level, suppressing hunger.
Black coffee contains a chlorogenic acid that helps to slow down the production of glucose. Hence, if you drink a black coffee after a meal, it can help to slow down glucose formation. It also contains many antioxidants that can deal with weight management.
2: Help to improve physical performance:
It is well known that caffeine stimulates our nervous system. This stimulation may help to increase the adrenalin levels in the blood. This hormone is known as a fight-or-flight, which prepares your body for intense physical exertion.
3: May decrease the risk of diabetes:
Many studies suggest that drinking black coffee can help you fight diabetes risk effectively. Coffee may help to boost insulin production in the body that may manage blood glucose levels.
4: May lower the risk of cardiovascular disease:
We usually hear that caffeine helps to increase your blood pressure but that is not true. Regular intake of coffee may increase blood pressure but this effect may diminish with time. Studies show that regular consumption of coffee may help to reduce the risk of cardiovascular disease and stroke.
5: May beneficial for liver health
The liver is a vital organ that works silently to keep our body healthy. Black coffee may help to reduce the level of harmful liver enzymes found in the blood. Some studies concluded that coffee helps reduce the risk of liver cancer, fatty liver disease, hepatitis and liver cirrhosis.
6: Helps to keep the urinary system clear:
Since coffee works as a diuretic (increase urine output), you will pee more. That helps to flush out the toxic material out of our body. It helps in keeping your stomach clean and healthy.
7: May help to prevent the risk risk of cancer:
Certain studies show that coffee may help reduce the risk of getting specific cancers such as liver cancer, colon cancer and breast cancer. Coffee helps to reduce internal inflammation.
8: May boost the memory:
Drinking black coffee may combat the normal functions of the brain and keep your brain healthy. It helps keep brain nerves strong and improve your memory.
9: Help to reduce stress:
Coffee is a magical drink that may help you to relax from your stress and tension. A cup of black coffee may instantly boost your mood and make things better. It may stimulate the nervous system and help to increase the neurotransmitters, such as dopamine and serotonin.
10: May prevent Alzheimer’s disease risk:
Alzheimer’s disease affects the older age group, usually more than 65 years of age. Drinking black coffee may help to reduce the risk of Alzheimer’s disease.
Side effects of black coffee
Everything beyond a limit is toxic, so is coffee! Here are some effects of black coffee overdose –
- Too much black coffee may lead to anxiety or stress.
- Excess coffee before bed may mess your sleep routine.
- Caffeine present in coffee may lead to hyperacidity.
- Too much coffee makes it difficult for your body to absorb minerals from your daily diet.
Intake Recommendations
It is recommended that you consume no more than 400mg of caffeine in a day. An ideal amount of coffee would be 1-2 cups in a day. Do not exceed coffee intake for more than 4 cups in a day. To ensure that coffee does not alter or interfere with your sleep, avoid consuming coffee at least 6 hours before your bedtime.