Coffee can provide a wide range of positive effects on health if taken in sufficient and not excessive, and not much mix. The benefits of drinking coffee are to make energy, and to help burn more fat.
As presented by nutritionist John Bastle, MSc, there are rules for the portion of coffee consumption in order to obtain the maximum positive effect. Suggested intake of caffeine for an adult is equivalent to 200-300 mg per day or the equivalent of two cups of coffee.
“For the consumption of coffee, the coffee should indeed be consumed without any mix. The addition of milk, creamer, and sugar is going to make the coffee taste more delicious, but may decrease the effectiveness of the womb,” said Jansen. Well, what are the healthy benefits of coffee consumption according to Jansen? Here’s the list:
1. Increase energy
Mechanism of action of caffeine is the body becomes drowsy, feeling refreshed, a little excited, the heart beats faster, blood pressure rises, muscles contract and liver will release sugar into the bloodstream which will form the extra energy.
Caffeine also increases the hormone adrenaline in the blood which is a hormone that is designed to make the body ready for the intense physical activity.
2. Increased memory
After drinking the coffee, caffeine is absorbed into the bloodstream which then flows up to the brain. Coffee then improves various aspects of general cognitive function. A study presented at the Radiological Society of North America in 2005 concluded that consuming two cups of caffeinated coffee improve short-term memory and reaction speed.
3. Reduce the risk of type 2 diabetes
Studies show that coffee lovers are less inclined to develop diabetes type 2. In the Journal of Agricultural and Food Chemistry in 2012 explained that the effect of the compounds contained in coffee would deter HIAPP (human islet amyloid polypeptide), polypeptides that can produce abnormal proteins, which are found in people with diabetes type 2. The researchers speculate that the cause is the chlorogenic acid in coffee acts slows the absorption of sugar in the digestive tract. Chlorogenic acid also encourages the formation of GLP-1, a compound that raises insulin (the hormone that handles the uptake of glucose into cells).
The study, published in the Journal of the American Medical Association in 2004 also stated that eating a cup of coffee every day can improve insulin sensitivity. In addition, other studies have found that caffeine content, kafeik acid and chlorogenic acid in coffee HIAPP helped prevent the formation of toxins, and to protect the insulin-forming cells of the pancreas. This is what causes the regular coffee consumption may help lower the risk of diabetes.
4. Against Depression
In a Harvard study in 2011 that women who consume 2-3 cups of coffee per day had a 15% lower risk of experiencing depression.
5. The coffee is a source of antioxidants
The research, publicized in Cancer Epidemiology Biomarkers & Prevention states that coffee contains a number of antioxidants that function counteract free radicals cause degenerative diseases. Not only that, but the coffee also has benefits when consumed before exercise.
A study published in the Journal of Sport Nutrition and Exercise Metabolism revealed that drinking coffee before exercise will optimize fat burning 15 percent more calories for up to three hours after exercise. The dose required to produce these effects was 4.5 mg caffeine per kg of body weight. So a person weighing 68 kg, approximately 300 mg of caffeine needs to obtain such results.