The benefits of Coffee are becoming so well established that, for 1st time, a government advisory committee included a mention of caffeine in its recommendations for the Y 2015 edition of Dietary Guidelines for Americans.
The report said Americans can safely consume up to 5 cups of Coffee daily, or approximately 400 milligrams (mg) of caffeine, with no detrimental effects.
The recommendation is based on an evaluation of multiple meta-analyses and other studies evaluating the link between Coffee and chronic diseases, including cancer, type 2 diabetes, heart disease, Parkinson’s, and Alzheimer’s.
Below is a sampling of what the research shows, as follows:
Heart Health: In a study of more than 25,000 people, those who drank a moderate amount of Coffee, defined as 3 to 5 cups daily were less likely to have calcium deposits in their coronary arteries than those who drank no Coffee or more coffee daily.
A large part of arterial plaque consists of calcium deposits (atherosclerosis), hence the term “hardening of the arteries.” Coronary artery calcium can be a significant predictor of future heart disease risk.
In addition, one study showed moderate Coffee drinking reduces one’s chances of being hospitalized for heart rhythm problems. Another study found it may trigger a 30% increase in blood flow in small blood vessels, which might take some strain off the heart.
Another study, a meta-analysis that included data from 11 studies and nearly 480,000 people found drinking 2 to 6 cups of Coffee a day was associated with a lower risk of stroke.
Multiple Sclerosis and Parkinson’s Disease: Drinking 4 to 6 cups of Coffee a day is associated with a lower risk of multiple sclerosis, as is drinking a high amount of Coffee over five to 10 years. According to researchers, “Caffeine has neuroprotective properties and seems to suppress the production of pro-inflammatory cytokines.” Higher Coffee and caffeine intake are also associated with a lower risk of Parkinson’s disease.
Dementia: Caffeine promotes production of the neurotransmitters serotonin, dopamine, and noradrenaline, and triggers the release of brain-derived neurotrophic factor (BDNF), which activates brain stem cells to convert into new neurons, thereby improving your brain health.
Among people with mild cognitive impairment (MCI), those with higher blood levels of caffeine due to Coffee consumption were less likely to progress to full-blown dementia.“Caffeine/coffee intake is associated with a reduced risk of dementia or delayed onset, particularly for those who already have MCI,” the researchers said.
Premature Death: Research published in the New England Journal of Medicine has even shown that Coffee consumption is inversely associated with premature death. The more Coffee drank, the lower the risk of death became, including deaths from heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections.
A Key reason why Coffee may have such dramatic effects on our health is because it is the #1 source of antioxidants in the US diet. The research, which was presented at the 230th national meeting of the American Chemical Society, showed that Americans get more antioxidants from drinking Coffee than from any other dietary source, with researchers noting “nothing else even comes close.
If you want to drink Coffee for its health benefits, drink Organic Black Coffee, no sugar, no non-dairy creamer, no cream, and no flavorings. Put that stuff in your Morning Joe and you miss out on the therapeutic (antioxidants) benefits and potentially harming your health.
Finally, Coffee in moderation is beneficial, do not overdo it, as some studies have found adverse effects when about 10 cups a day or more are consumed.
Eat healthy, Be healthy, Live lively
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