The Health Effects of 1 to 6 Cups of Coffee

The health effects of coffee on people who are good at it

Coffee is one of the most popular drinks in the world. According to statistics, about 600 billion cups of coffee are consumed a year worldwide. However, there are also people who don't like coffee or should avoid excessive consumption.

First of all, there is a person who is highly sensitive to caffeine in coffee. These people can be affected by sleep by drinking only one cup of coffee (about 100 mg of caffeine). Experts say, "It takes about five hours for the caffeine blood concentration to decrease by 50 percent," adding, "People who have difficulty sleeping when drinking coffee should be careful."

Caffeine can also cause anxiety or worsen. And it can cause diarrhea in people with irritable bowel syndrome. Experts say, "In particular, pregnant women should be careful about their intake," adding, "In the case of pregnant women, excessive caffeine is related to underweight children, so it is better to maintain less than two cups (about 200 mg of caffeine)

In addition, side effects of caffeine in coffee include the ability to instantly raise blood pressure in patients with high blood pressure, and the sphincter of the lower esophagus relaxes and causes gastric acid to flow back to the esophagus, causing reflux esophagitis.

Drinking coffee on an empty stomach can promote stomach acid and damage the gastric mucosa, which can adversely affect the digestive system. Damage to the gastric mucosa increases the risk of developing digestive tract-related diseases such as gastritis, gastric ulcer, and irritable bowel disease.

It is recommended not to exceed the daily intake so that coffee is suitable for the body. The recommended daily intake of caffeine is set at less than 400 mg for adults, 200 mg for pregnant women, and 2.5 mg or less per kilogram for children and adolescents.

Experts say, "There is no problem with drinking coffee, and those who fit well with this drink can enjoy a health effect even if they drink up to six cups." In this regard, based on Daily Mail data, we will learn about the health effects of 1 to 6 cups of coffee.

△1 cup: Raise the level of arousal and help the intestinal movement

A cup of strong coffee, which contains about 100 mg of caffeine, temporarily blocks the action of adenosine, a chemical that signals fatigue in the body, raising awareness. According to the study, a cup of coffee drunk in the middle during a four-hour simulated highway drive made drivers feel less tired, reduced back and forth between cars on the road, and helped maintain a more consistent speed.

Also, a cup of coffee can stimulate your intestines. According to the study, 29 percent of coffee drinkers said morning coffee is a stimulant for going to the bathroom, which is actually reflected in intestinal activity. Coffee causes contraction in the lower intestine within four minutes.

An interesting fact is that drinking a cup of coffee every day is associated with healthier intestinal microbes and more anti-inflammatory bacteria. In particular, filtered coffee is a good source of a beneficial plant compound called chlorogenic acid, experts say. "This ingredient acts as a prebiotic for intestinal microbes and helps to thrive and produce healthy substances such as short-chain fatty acids."

△2: Improve athletic endurance, protect the heart

According to the American Academy of Sports and Nutrition, two strong cups of coffee can improve your athletic ability. In sports that run intermittently, such as soccer, the amount of caffeine needed to improve endurance and speed as well as performance is 3 to 6 mg per kilogram of body weight. For people weighing 65 kg, at least 195 mg of caffeine is needed, about two cups of coffee.

This stimulating effect on the nervous system reduces fatigue. There are also studies showing that drinking two cups of coffee a day lowers the risk of heart failure. According to the study, a cup of coffee made no difference, but people who drank more than two cups had a 30 percent reduced risk of heart failure.

△3: Lower risk of stroke and Parkinson's disease

According to a study of about 500,000 Britons, those who drink about three cups of coffee every day have a 21 percent lower risk of stroke than those who do not drink at all. In addition, people who drank three cups a day were 17% less likely to die from cardiovascular disease overall, and 12% less likely to die early from any cause.

It is estimated that antioxidants and other compounds in coffee beans protect against damage to arteries that can cause heart disease and stroke.

Caffeine in coffee can also help prevent and manage Parkinson's disease. This helps maintain levels of dopamine, a brain chemical that is involved in controlling body movements that decrease with Parkinson's disease. According to researchers at Shandong University and Qingdao University in China, coffee's protective effect against Parkinson's disease peaked at about three cups a day.

△4 cups: Protects against fatty liver and provides nutrients

According to a study, people who drink three to four cups of coffee a day have a 19 percent reduced risk of non-alcoholic fatty liver development, which can cause serious damage by accumulating fat in the liver. In addition, 3-4 cups of coffee every day were found to reduce the risk of liver cancer by 21%.

Experts say, "This may be due to the anti-inflammatory effect of coffee." In addition, in the case of people already suffering from liver disease, a chemical called paraxanthin produced when caffeine is metabolized in the liver slows the formation of scar tissue in the liver.

Experts say, "Four cups of coffee a day have amazing nutritional benefits." This amount of black coffee can provide up to 1150 mg of potassium, which is more than half of the recommended daily amount and more potassium than four small bananas.

It also provides 100 mg of magnesium, about a quarter of the recommended daily intake, and 9 mg of niacin, more than half of the recommended daily intake. Instant coffee also provides these nutrients, but it is a small amount because some of them are removed during processing.

△5 cups: Helps prevent type 2 diabetes

According to a study of more than 1 million people, those who drank five cups of coffee a day had a 29 percent lower risk of type 2 diabetes than those who did not drink at all. Diabetes is divided into Type 1 and Type 2, which was previously called "childhood diabetes" and is caused by the inability to produce any insulin.

Type 2 diabetes, which is relatively deficient in insulin, is characterized by insulin resistance (which causes cells to fail to burn glucose effectively due to poor insulin function that lowers blood sugar). Type 2 diabetes is known to have a large impact on environmental factors such as high calories, high fat, high protein diets, lack of exercise, and stress due to westernization of diet.

Two compounds in coffee beans, caffeine and chlorogenic acid, help prevent the precipitation of a protein called amyloid polypeptide, which can gather in the body and destroy insulin-producing cells. Decaffeinated coffee was found to have the same protective effect.

△6 cups or more: Reduce the risk of gouty

According to the study, the highest coffee intake of more than six cups is associated with the lowest chance of developing gout caused by accumulation of waste products called uric acid in the joints. In the case of men, the probability of getting gout was 59% lower than that of men who drank more than 6 cups a day.

Men who drank four to five cups a day had a 40% lower risk. Coffee containing caffeine had the strongest effect, but decaffeinated coffee was also found to have an effect.

The researchers said, "Components such as chlorogenic acid can be effective in lowering uric acid levels in the blood." Similar results were found in women. Women who drink four cups of coffee every day were found to have a 57% reduced risk of gout.