Coffee - one of the most consumed beverages in the world. Experts once again talked about the health benefits of coffee, according to health info with reference to lifehacker.ru.
Useful properties coffee.
1. Coffee invigorates
This is perhaps the most well-known feature coffee. It is explained by the fact that caffeine - a psychostimulant. When we drink coffee, caffeine gets into the blood, and with it goes to the brain, which blocks the neurotransmitter adenosine.
Adenosine is involved in the transfer of energy, suppresses alertness and stimulates sleep. The concentration of adenosine in the body increases with each hour of waking, causing drowsiness. When adenosine is blocked increases the concentration of other neurotransmitters such as norepinephrine and dopamine. This gives an invigorating effect.
Many studies confirm that coffee improves memory, mood, reaction speed, attention, and cognitive function. So coffee invigorates and makes us smarter.
2. Coffee increases efficiency body.
When caffeine stimulates the nervous system, it sends signals to other parts of the body. Fat cells get the signal to break down body fat. The most effective to burn fat in those who recently started drinking coffee. According to studies, caffeine burns up to 29% of the fat in lean people and 10% of those who suffer from obesity. When fats enter the bloodstream and turn into free fatty acids, the body can use them as an energy source.
In addition, caffeine increases the amount of adrenaline in the blood, which prepares the body for intense physical activity. So before the next campaign in the gym, try to drink a cup of black coffee.
3. Coffee eases muscle pain after exercise
According to the survey, two cups of brewed coffee after exercise relieve the pain in the muscles. During this experiment participants drank coffee after the eccentric exercise for the muscles. An hour later, they were asked to assess the intensity of pain on a scale from 0 to 100. It was found that caffeinated coffee significantly reduces sensitivity to pain.
4. Coffee helps fight depression
Caffeine increases the production of dopamine - a neurotransmitter responsible for movement, memory and thinking. More Dopamine is associated with feelings of pleasure. Therefore the coffee helps fight depression.
According to a study conducted at Harvard University, women who drink coffee, the risk of depression is reduced by 20%. Another study showed that those who consumed coffee, 53% less likely to commit suicide. Participants in both studies were drinking four cups a day of coffee.
5. Coffee useful for liver health.
Some people believe that coffee may protect against cirrhosis. A study conducted by Singaporean scientists confirmed that drinking two or more cups of coffee a day can reduce the risk of developing cirrhosis of the liver by about 66%.
Other researchers have found that drinking coffee may reduce the risk of liver cancer. A decaffeinated coffee reduces the level of liver enzymes in the blood.
6. Coffee may prevent the formation of gallstones
Gallstones - solid formation in the gall bladder. They appear due to improper diet (too much cholesterol), problems with the gall bladder (he does not empty completely), and as a result of certain diseases, such as cirrhosis.
Caffeine helps to prevent the formation of gallstones. This was confirmed by a study in which researchers observed 10 years of coffee consumption and the formation of gallstones in 46000 men. Another study, in which women participated, gave the same results.
7. Coffee can reduce the risk of diabetes type
An analysis of 18 studies (total number of participants - 457922 people) confirmed that each cup of coffee reduces the risk of diabetes by about 7%.
Drinking coffee affects the binding globulin sex hormone (SHBG). This protein controls the activity of the sex hormones testosterone and estrogen, which play a role in the development of diabetes of the second type.
The study authors noted that there is an inverse relationship between coffee consumption and the risk of diabetes. Increasing the level of SHBG in plasma, coffee, apparently prevents the development of diabetes.
8. Coffee reduces the risk of Alzheimer's disease
Alzheimer's disease appears after 65 years. This is the most common neurodegenerative disease in the world. Patients gradually lose their memory, thinking skills and the ability to perform the simplest tasks.
Cure for the disease yet. However, there are many preventive measures. Among them, a healthy diet, regular physical and mental stress, as well as the use of coffee. Many studies confirm that coffee reduces the risk of developing Alzheimer's disease up to 65%.
9. Coffee reduces the risk of Parkinson's disease
The second-most common neurodegenerative disease - Parkinson's disease. It develops when the neurons in the brain die, producing dopamine. Drinking coffee reduces risk by about 30-60%. Possible cause - a positive effect of caffeine on the neurotransmitters responsible for production of dopamine.
Furthermore, the coffee may be useful for those who are already suffering from Parkinson's disease. According to scientists from McGill University, caffeine helps such patients to control movement.
10. Coffee protects against heart failure
Moderate coffee consumption, according to research, protect against heart failure. Keyword - "moderate". Usually, it is meant two cups per day.
11. Coffee - the best source of antioxidants
Coffee as caffeine, and without, contains about the same amount of antioxidants. And it is more than in fruits and vegetables combined (in a typical Western diet).
Antioxidants - substances that prevent oxidation and fight free radicals in the body. For example, they reduce the risk of oral cancer. Decaffeinated coffee also has a protective effect, but it is absent from the tea completely.
12. Coffee protects against retinal lesions eyes.
One of the most powerful antioxidants - chlorogenic acid. Researchers at Cornell University found that this ingredient in coffee reduces the death of retinal cells caused gipoksieey (oxygen deficiency) and oxidative stress (cell damage due to oxidation). Effect of chlorogenic acids was also tested on mice with damaged optic nerve. The results were the same.
13. The coffee reduces the risk of bowel cancer
The researchers observed the 489706 participants and found that among those who drank 4-5 cups of coffee, the risk of bowel cancer by 15% lower.
14. The coffee reduces the risk of skin cancer
Basal cell carcinoma - one of the most common forms of skin cancer. And although it is usually not fatal, it causes irreversible physical skin flaws.
A study conducted by American scientists has proven that caffeine reduces the risk of skin cancer. The lowest risk was seen in women who consumed three cups of coffee a day.
During another study it has been found that coffee may help prevent melanoma.
15. Coffee protects against caries
The Institute of Dental Sciences in India, scientists have carried out research and collected data on all patients who consumed coffee. However, they take into account the frequency of use, make coffee, the presence or absence of additives (milk sugar) as well as food and other habits of the patients.
As a result, it was found that those who drank about three black cups of coffee per day, least of all dental problems. But sweeteners, cream and milk coffee quite deprived of its antibacterial properties.
16. Coffee can enhance DNA
DNA chains are sometimes broken. Double-stranded breaks occur if the by-products of cellular metabolism causes DNA damage and replication block it. This will lead to cell death when the DNA is recovered. And if it is not correctly restored, some parts of the DNA can be reconstructed. Such rearrangements commonly found in cancer cells.
Scientists within four weeks of watching healthy men, some of whom drank black coffee, and some - the water. First, the same amount of spontaneous DNA breaks were observed in the two groups. Then, among those who drank only water, it was observed an increase in the number of breaks, and among those who drank coffee - reduction. The difference was 27%.
17. The coffee reduces the risk of gout
Gout - common form of arthritis, which typically occurs in men and most often affects the joints of the big toes. In severe cases, the joints become deformed permanently.
The researchers observed 45000 men for 12 years and take into account what drinks they consume (coffee, decaffeinated coffee, tea). Among the participants of 757 people suffering from gout.
As a result, it was found that the increase in coffee consumption reduced the risk of developing gout. Decaffeinated coffee, in this case turned out to be less effective, and tea had no effect at all.
18. Coffee is rich in nutrients
Coffee contains not only caffeine and antioxidants. Most of the nutrients that are rich in coffee beans, remains in the beverage and absorbed by the body.
One cup of coffee contains:
Vitamin B2: 11% of the recommended daily requirement.
Vitamin B5: 6% of the recommended daily requirement.
Manganese and potassium 3% of the recommended daily requirement.
Vitamin B3 magnesium and 2% of the recommended daily requirement.
Such amount may seem small, but the content only on one cup, and many drink 3-4 cups per day.
In addition, the coffee beans are rich in fiber - useful dietary fiber.
The researchers tested different ways of coffee (espresso, filtered, soluble). The results confirmed that the custard coffee soluble dietary fiber is greater than any other beverage.
But what in the coffee a bit, so it's calories (if you drink it without milk and sugar).