In addition to refreshing, coffee has these 4 benefits. The key is to drink it right

1. Coffee is good for your health

To figure this out, let's first take a look at what's in coffee. Coffee is made from roasted, ground, and ground coffee beans, the mature fruit of a tropical plant. In addition to a small amount of fat, protein, sugar, minerals, and dietary fiber, coffee also contains a variety of effective ingredients such as chlorogenic acid, caffeine, and tannins. Chlorogenic acid is a phenolic acid with antioxidant, anti-inflammatory, antibacterial, and antiviral biological properties; caffeine can accelerate the body's metabolism and keep people clear-headed. As a beverage, coffee is usually consumed in cups, with each cup being about 150 ml and containing 1.8 grams of coffee.

Although the effects of coffee on health have been controversial for many years, scientists have conducted a lot of research on coffee. By collecting a lot of evidence, researchers have found the relationship between coffee intake and health:

1. Reduce the risk of total death. Moderate coffee consumption, 1-2 cups/day, can reduce the risk of total death; high coffee intake, 2-4 cups or more per day, significantly reduces the risk of total death. However, there is no significant difference between 2-4 cups/day and 5-6 cups/day. In other words, the more you drink, the better. Moderate is best.

2. Prevent diabetes. Drinking coffee every day can reduce the risk of type 2 diabetes. Two meta-analyses included 18 and 30 prospective cohort studies, with sample sizes of 457,922 and 1,025,870 people, respectively, including people from the United States, Europe, Asia and other countries. The results showed that coffee intake can reduce the risk of diabetes. Compared with those who do not drink coffee, drinking coffee every day can reduce the risk of diabetes by 25% to 31%.

3. Protect the cardiovascular system. There is evidence that drinking coffee can reduce the risk of cardiovascular and cerebrovascular diseases, including coronary heart disease and stroke. Although people with hypertension will have an acute increase in blood pressure due to caffeine intake, which lasts for 3 hours, there is no evidence to support that long-term coffee intake is related to increased blood pressure, nor does it support that coffee increases the risk of cardiovascular and cerebrovascular diseases in people with hypertension.

4. Prevent cancer. Coffee consumption can effectively reduce the risk of prostate cancer, breast cancer, endometrial cancer, colorectal cancer, esophageal cancer, liver cancer, and bladder cancer.

2. Does coffee cause calcium loss?

Regarding the fact that coffee causes calcium loss, there is a logic that coffee contains caffeine, which has a diuretic effect and thus affects the kidney's reabsorption of calcium. However, the current evidence is not sufficient to show that coffee can cause calcium deficiency, osteoporosis and fractures.

A Mate analysis of 15 studies showed that drinking 3 to 5 cups of coffee a day increases the risk of fractures in women, showing a dose-effect relationship, but reduces the risk of fractures in men. The researchers analyzed that this may be because men have stronger bones and more bone reserves than women, and women after menopause have a lower estrogen level, which affects calcium absorption and metabolism, causing a higher risk of fractures in women. This cannot prove 100% that coffee causes the risk of fractures in women.

We need to pay more attention to other factors that affect calcium absorption, such as:

1. Insufficient calcium intake, the recommended daily intake is 800 mg;

2. Vitamin D intake. Insufficient vitamin D affects calcium absorption;

3. Bad lifestyle habits, such as smoking, drinking, lack of physical activity, etc.

4. Changes in hormone levels in the body, such as perimenopausal women and the elderly.

3. How to drink coffee happily?

Although there is no evidence that coffee causes calcium loss, and coffee has many benefits, can we drink it without restraint? In fact, as long as we can do the following, we can still enjoy the aroma of coffee happily.

1. Drink in moderation, 1-2 cups a day, a little drink to soothe your mood

2. Choose coffee with a low degree of roasting. The degree of roasting directly affects the content of chlorogenic acid, a beneficial ingredient in coffee.

3. While drinking coffee, make sure you get enough calcium and vitamin D in your diet

4. Make sure your body likes it and there are no adverse reactions such as abdominal pain and insomnia after drinking coffee. People with sleep disorders are recommended to drink coffee in the morning; people with digestive diseases such as gastric ulcers are not recommended to drink coffee.

(Note: The picture is from the Internet. If there is any infringement, please contact us to delete it. Thank you!)