Taking coffee is what most people do as a morning ritual for some special kick start for the day. But don’t you think that coffee has some special properties that affect the human body? Yes, coffee does contain some special molecules like caffeine which have some remarkable effects on the human body. Coffee can be classified into black coffee and coffee with milk. In this article, we will understand how black coffee affects the human body.
Caffeine is an active compound in the coffee that takes effect on the brain. Caffeine is a natural stimulant and it is found in coffee beans. When you drink black coffee, it releases the caffeine into your bloodstream and the alertness starts prevailing in the body. The longer and higher amount of intake of caffeine, the higher alertness is shown by the body. Caffeine boosts energy by decreasing fatigue.
Drinking black coffee can also lead to an increase in metabolic activities. An increase in metabolic activities can help in fat oxidation, reducing the weight and keeping the body fit and toned. In studies, it was seen that the intake of black coffee increased the metabolic rate by 3-11%. It increases body functions such as digestion and increases the metabolic rate.
Black coffee also has antioxidant properties. Anti-oxidants rich foods are beneficial for the overall health and help in fighting against some life threatening diseases. Coffee has multiple sources of antioxidants like polyphenols, quinines, and chlorogenic acid. Polyphenols are beneficial in cardiovascular health, quinines in preventing cancer, and chlorogenic acids in reducing cholesterol.
The most widely known benefit of black coffee is it’s ability to improve the focus and alertness in the body. Caffeine, present in the black coffee, acts as a stimulant in the brain by blocking off some of the receptors that are involved in regulating sleep. This helps to lift up the mood and concentration. This helps in improving the overall focus and alertness.
Another benefit of drinking black coffee is that it helps to improve the physical performance. Intake of black coffee before exercise can increase strength and alertness. Caffeine increases the adrenaline levels in the body which helps in improving performance and alertness. This helps in better performance in running, cycling and swimming events.
Black coffee can help in reducing risk of depression because the caffeine present in the black coffee helps to reduce the symptoms of depression. Intake of coffee leads to an increase in dopamine and serotonin levels. This helps in reducing the symptoms of depression and lifts the mood.
The Negative Effects Of Drinking Black Coffee
Though drinking black coffee has some positive effects, it also has some negative effects. Intake of black coffee in large amounts is not good for health. The intake of coffee more than 4 times a day can lead to headache, anxiety and restlessness. Caffeine takes longer than usual to remove from the body, so drinking coffee late at night can interfere with your sleep. Too much intake of caffeine can also lead to dehydration because coffee has the tendency to excretes the water from body.
High intake of coffee can also cause gastrointestinal problems like upset stomach, diarrhea, and irritable bowel syndrome. This is due to the acidic content present in the coffee. It can cause reflux during digestion which can lead to stomach ache, nausea, and vomiting.
Caffeine is addictive in nature, so it can lead to craving for coffee. Such kind of addictions can lead to higher amount of intake of black coffee. This leads to decreased quality of sleep, anxiety, nausea, irritability and other negative feelings. People with high blood pressure or with heart issues should stay away from drinking black coffee.
What Is The Limit Of Drinking Black Coffee
It is important to understand that there is a limit to which you should drink black coffee. The amount of caffeine depends on the amount of coffee. Generally, a cup of black coffee contains about 95-200mg of caffeine. An intake of 400mg of caffeine per day i.e. around 4-5 cups of black coffee is usually safe. Intake more than this amount can lead to some serious health issues and one should avoid drinking more than this limit.
One should also try to limit the intake of black coffee to the morning and early afternoon to avoid any disruption of sleep. A balanced diet with regular physical activity should be maintained with the intake of black coffee to get the desired results. A moderate amount of black coffee can be good for the health.
The Health Benefits Of Drinking Black Coffee
There are many health benefits of drinking black coffee. Drinking black coffee can reduce the risk of cardio vascular and neurological diseases. Studies have shown that drinking 4 to 5 cups of black coffee can significantly reduce the risk of stroke and other heart diseases. Coffee is also rich in antioxidants and polyphenols which help to reduce free radicals in the body. Research also suggests that intake of black coffee can also help to reduce the risk of type 2 diabetes and Parkinson’s disease.
Black coffee can also help to improve concentration and focus. Caffeine present in the coffee helps to stimulate the brain and helps to focus more. This helps in improving performance in activities that require more attentions. Intake of caffeine also keeps us alert and helps to be active throughout the day.
Black coffee also helps to improve physical performance. Intake of caffeine increases adrenaline levels in the body. This helps in increasing strength and boosts performance. Intake of black coffee can also help to reduce the risk of cancer and other chronic diseases. Studies have shown that regular intake of black coffee can reduce the risk of prostate cancer and Alzheimer’s.
The Nutritional Value Of Black Coffee
Black coffee has many nutritional benefits. A cup of black coffee contains only 2 calories and almost no fat. Black coffee also contains some minerals like potassium, magnesium, phosphorus and some polyphenols. Potassium and magnesium help to regulate blood pressure and phosphorus is important for brain and nerve functions. Polyphenols helps in reducing the risk of cancer and other chronic diseases.
Black coffee also has some vitamins such as riboflavin, niacin and pantothenic acid. Vitamin B2 helps in keeping the skin, hair and nails healthy and niacin helps in fighting off fatigue and pantothenic acid helps in maintaining muscle strength. Black coffee is also a rich source of antioxidants such as polyphenols and quinines.
The Best Time To Drink Black Coffee
The best time to drink black coffee is early in the morning and early in the afternoon. This is because caffeine takes up to six hours to be completely eliminated from the body. So drinking coffee late at night leads to disruption of sleep. Caffeine also triggers stomach acids and can lead to night time heartburns and nausea.
Although it is not recommended to drink coffee late at night, some people prefer to drink coffee in the evening or after dinner. In such cases, it is best to pair up the coffee with a big meal or choose a decaffeinated coffee. Decaffeinated coffee contains only 1-3 % of caffeine and thus it will not interfere with your sleep.
Conclusion
Overall, drinking black coffee can have many health benefits as well as some side effects. The key is to drink coffee in moderation and to avoid drinking coffee late at night. In this way, you can reap the maximum benefits of black coffee without the risk of any side effects.
