In the early morning sun, a hot cup of coffee gives off a rich aroma. It's not just a drink, it's an attitude and enjoyment of life. Drinking coffee has become a ritual for many people to start their day.
The charm of coffee lies in its unique combination of bitterness and aroma. Just like life, it is full of ups and downs and twists that we need to savor. The taste of the coffee is rich in layers, sometimes with the bitterness of rich dark chocolate, sometimes with the sweetness of the nuts, which is unforgettable.
In between busy work, or in a leisurely afternoon, make yourself a cup of coffee and quietly feel its unique fragrance spread through the air. Sometimes, all it takes is a cup of coffee to relax tense nerves and sharpen your mind.
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Benefits of regular coffee drinking
Refreshment effect
Caffeine, as the main ingredient in coffee, stimulates the central nervous system and improves our alertness and concentration. During a busy workday, a cup of coffee can help us lift our spirits and better cope with challenges. In addition, coffee can also help reduce feelings of fatigue and increase productivity.
Improves athletic performance
Caffeine stimulates fat metabolism and increases muscle strength and endurance. When it comes to high-intensity exercise, coffee can help us push our limits and achieve better results. In addition, coffee also speeds up metabolism and helps burn calories, which is undoubtedly a great boon for people who lose weight and get in shape.
Cardiovascular health
Moderate coffee consumption can reduce the risk of cardiovascular diseases, such as heart disease and stroke. The polyphenols in coffee have antioxidant effects and can protect vascular endothelial cells and prevent atherosclerosis. At the same time, coffee can also reduce the risk of diabetes and help regulate blood sugar levels.
Long-term coffee drinking not only damages nerves but also causes cancer?
In fact, the claim that coffee causes cancer is not unfounded, and its roots can be traced back to a 2018 Wall Street Journal report: "Judge rules California coffee must have cancer warning labels." However, the basis for this claim is not very solid.
Back in 2010, a nonprofit toxicology research group sued coffee sellers, claiming that coffee beans produce acrylamide, a carcinogen, during roasting. However, coffee giants such as Starbucks have failed to prove that the acrylamide levels in coffee are acceptable, so a U.S. court has ruled that such products must be labeled with a cancer warning label called "acrylamide."
Although acrylamide has been shown to be carcinogenic in animal experiments, there is a lack of sufficient evidence in humans. In the 2005 Food Organization of the United Nations (WTO) test, the average acrylamide content in brewed coffee was 13 g/kg, with a maximum of 116 g/kg, while roasted, ground and uncooked coffee averaged 288 g/kg and the maximum was 1291 g/kg.
However, a study published in Food and Chemical Toxicology noted that the safe dietary intake of acrylamide for humans is estimated to be about 2.6 g/kg body weight per day. Based on this calculation, an adult weighing 50 kg would need to consume 10 kg of brewed coffee per day, or about 28 cups of 360 ml of coffee, to reach the carcinogenic critical dose. Obviously, that's a huge number for the amount of coffee we drink on a daily basis.
Therefore, we can conclude that the claim that coffee causes cancer is too absolute and has become divorced from everyday reality. Most of the coffee we drink daily is Western-style, so it is difficult to reach the critical dose of carcinogenicity.
6 do's and don'ts for drinking coffee
1. Drinking coffee in moderation is key
While coffee has many benefits, excessive consumption can lead to uncomfortable symptoms such as insomnia, heart palpitations, and anxiety. It is recommended that the amount of caffeine consumed per day should not exceed 400 mg (approximately equal to 4 cups of 8 ounces of coffee) to avoid negative effects on the body.
2. Pay attention to the quality of the coffee
High-quality coffee beans can bring richer taste and aroma, while low-quality coffee beans may contain harmful substances or odors. Choosing a reputable coffee shop or brand to buy fresh coffee beans or ground coffee is an important step in guaranteeing the quality of your coffee.
3. Controlling the water temperature is also an important note
Too high a water temperature may cause the bitterness and astringency of the coffee to be more prominent, while too low a water temperature may not adequately extract the aroma and taste of the coffee. In general, it is recommended to control the water temperature between 85-95 degrees Celsius to ensure the best taste of the coffee.
4. It is also very important to pay attention to the food pairing
Although coffee can be used as an after-meal drink, it may affect digestion or have other adverse effects if it is not paired properly with certain foods. For example, avoid drinking coffee on an empty stomach and avoid drinking coffee at the same time as foods that contain a lot of minerals such as calcium and iron.
5. It is also necessary to understand your own physique
Some people may be more sensitive to caffeine and prone to uncomfortable symptoms, while others may have a lesser reaction to coffee. If you are sensitive to caffeine, it is advisable to get used to it gradually and try it in small quantities to avoid uncomfortable symptoms.
Not all coffee is healthy, try to drink as little as possible of these 2
(1) "Fancy Coffee"
In our lives, there are coffees that are not pure black coffee, but have extra sugar, cream, and other ingredients added to them. For example, chocolate, milk, and cream in mocha coffee, thick coconut milk or coconut milk in raw coconut lattes, and high amounts of sugar and trans fatty acids in instant coffee.
However, excessive intake of these additional ingredients can lead to health risks. Too much sugar and trans fatty acids, like invisible devils, silently erodes our bodies. They may lead to an increased incidence of diseases such as obesity, diabetes, heart disease, hyperlipidemia, etc. Therefore, while enjoying these delicious coffees, we should also always be vigilant about the potential risks they may bring.
(2) Overheated coffee
In an important statement in 2016, the World Health Organization made it clear that coffee itself is not a carcinogen, but if coffee is overheated, above 65°C, it may increase the risk of esophageal cancer. This is mainly because hot drinks can irritate the mucosa of the esophagus, which can cause cell damage, cause inflammation, and if repeated, may even cause genetic mutations to give rise to cancer cells.
Some people occasionally experience uncomfortable symptoms such as rapid heartbeat and palpitations after enjoying the aroma of coffee, so they are worried about whether coffee is harmful to their heart health. In fact, it may have to do with an individual's physique differences or caffeine sensitivity.
Therefore, although coffee itself is not a carcinogen, we still need to pay attention to its temperature when enjoying the delicious taste of coffee to avoid potential health risks caused by overheating. At the same time, for those who are sensitive to caffeine, moderate consumption or choosing a low-caffeine beverage may be more appropriate.
Coffee is addictive, but it doesn't matter!
Xi to the mellowness of coffee, occasionally not drinking for a day, some people will feel a splitting headache, often called themselves "coffee addiction". In fact, this condition should be called a "caffeine withdrawal headache".
Studies have shown that headaches may occur within 24 hours when caffeine intake exceeds 200mg per day for more than two weeks, and sudden interruption or non-caffeine intake is carried out. Moreover, with an additional 100 mg of caffeine, headaches tend to resolve within 1 hour.
Or, the headache is relieved after 7 days of caffeine interruption, which is classified as a "caffeine withdrawal headache". There is no need to be overly concerned, this addiction is not as harmful as a smoking, alcohol or drug addiction.
Generally speaking, as long as you can continue to drink for a week or two, the body will gradually adapt and will not cause any adverse effects. So, stay calm, it's not a big problem!