14 legal ways for coffee to promote health

if you don't have one (or two or three) cup of coffee, your day is incomplete, and you have a good partner. Nearly two-thirds of American adults develop this habit, and nutrition research confirms that they are doing something useful. The good news about coffee science over the years is that most people can safely drink three to five cups of coffee a day (up to 400 milligrams of caffeine). It should be noted that some people should limit their intake or consult their health experts for safe intake; this includes young children, adults sensitive to caffeine and pregnant women. For the rest of us, there are compelling reasons to enjoy this ancient tonic - from better exercise to better memory, to healthier gut microbiome. Just pour the cream and sugar into your breakfast cup, and you can enjoy the benefits of these 14 kinds of coffee.

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1. Research shows that caffeine can reduce fatigue and improve the performance of aerobic enthusiasts and high-intensity strength training addicts. For endurance activities like running, cycling and swimming, caffeine can increase speed and reduce muscle pain. Research also shows that it can improve the performance of strength training, which is good news for people who like strength activities such as weightlifting, gymnastics or sprinting. In both cases, caffeine helps the body push itself harder by increasing adrenaline, boosting energy production and improving blood flow to muscles, including the heart. In one study, participants had a 30 percent increase in blood circulation at their fingertips after drinking a regular cup of coffee, compared with decaffeinated coffee. As the flow of blood to the small vessels increases, the heart does not have to do all the heavy work. Don't worry about the old saying that coffee will dehydrate, which has long been debunked by research institutes involving athletes and soldiers.

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2. It's good for your stomach to cook with the rest of the coffee grounds. A study published in food chemistry in 2016 found that coffee grounds that are used up are rich in a fiber that our gut bacteria like to convert into short chain fatty acids that block inflammation. What's the effect of roasting? It's the best among medium roasted coffee. In addition, coffee is the most popular form of antioxidant in the United States, mainly polyphenols, which are digested by intestinal bacteria to maintain the diversity and health of its microbial population. To increase the benefits of coffee and reduce food waste, try adding a tablespoon of leftover coffee grounds to your favorite recipes, such as meat marinade, Brownie or your breakfast smoothie. Now listen carefully: why is America's obsession with "happiness" so stressful for us? Credit: 220 / @ try2benice

3. It keeps your brain sharp, and several studies have shown how coffee and caffeine enhance short-term memory and cognition, you know, the kind you need before an exam or a big speech. But new preliminary research suggests that long-term coffee habits can protect the brain from cognitive decline and dementia. A 2009 animal study found that drinking five cups of coffee a day improved problem-solving. What's more, they have low levels of beta amyloid plaques in their brains, which are characteristic of Alzheimer's disease. Researchers don't fully understand how it works, but they think it can be a combination of caffeine, magnesium and antioxidant rich polyphenols in coffee.

span: span rawixfas / iStock / generation / span> H3> 4. It keeps you strong at 30, 40, and over 50 years old. If you're over 30 years old, you'll understand - and probably have experience - the reduction in muscle mass and strength caused by aging, also known as sarcopenia. It not only makes it harder for you to do your daily work, but also increases the risk of death. Fortunately, the antioxidant and anti-inflammatory effects of coffee may help fight low-grade chronic inflammation, thus accelerating age-related muscle relaxants. In an animal study published in experimental gerontology in 2014, coffee reduced the loss of muscle mass and grip strength in older mice. It also improves muscle regeneration.

read more : eight ways you drink coffee are wrong, and how to make it well. It reduces the risk of type 2 diabetes

although it may sound plausible, coffee can improve blood sugar (in the short term) and help reduce the risk of type 2 diabetes (in the long term). Caffeine increases adrenaline, which temporarily increases blood sugar (a problem for diabetics), but people who are used to coffee for a long time are 50% less likely to develop diabetes. Regular coffee drinkers also have higher levels of adiponectin, a protein that regulates blood sugar. Because studies have shown that both caffeinated and decaffeinated coffee can reduce the risk of diabetes, decaffeinated coffee may be a good choice for those worried about a short-term rise in blood sugar. Either way, coffee drinkers get chlorogenic acid, the main antioxidant in coffee, which lowers blood sugar levels (as shown in animal studies) and reduces oxidative stress. Lignans in coffee can also improve the body's handling of glucose. Last but not least, coffee is a source of magnesium, an important NT mineral associated with a lower risk of type 2 diabetes. Please read more information: 9 suggestions for dining out with type 2 diabetes patients In a systematic review in 2016, observational studies of the relationship between coffee, caffeine, or tea and the risk of depression in people showed that coffee was the most beneficial. The review, which looked at 12 studies involving 346913 people, found that regular drinking of two to three cups of coffee a day (about 13.5 ounces) was the best way to prevent depression compared to those who rarely drank coffee. Caffeine and tea have less protective effect, but they are suggestive. Another review looked at some of the most promising compounds in coffee that are considered to reduce the risk of depression, including caffeine and polyphenol chlorogenic acid, ferulic acid, and caffeic acid. In laboratory and animal depression models, these bioactive compounds reduce depression related inflammatory markers through their antioxidant and anti-inflammatory effects.

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Credit: viktol gladkov / iStock / getyicions No.7. It can help you lose weight, and no food or drink can work like a diet panacea, we may use coffee to lose weight. In a recent animal study, two coffee compounds, caffeic acid and chlorogenic acid, significantly reduced the weight and risk of abdominal fat in obese mice through a high-fat diet. The two coffee compounds also reduce insulin, triglycerides and cholesterol levels, while increasing the oxidation of fatty acids, which means that people's bodies burn more fat to produce energy. These compounds also block the production of new fat cells in the liver. Although the study was conducted in mice, not in humans, the results showed that compounds in coffee could theoretically help improve weight and the body's ability to break down fat. If you don't believe in coffee's weight-loss benefits, we only know one thing: it can help you exercise better, which is an integral part of any weight-loss plan. It can improve alertness, attention and attention. A cup of coffee may be long enough to improve alertness, attention and attention. According to the European food safety agency, there is enough scientific evidence that 75 milligrams of caffeine - about the amount of a cup of coffee - can do all of these things. More importantly, a recent study published in the Journal of experimental psychology: applications found that 200 to 400 milligrams of caffeine (about the amount in three to five cups of coffee) improved people's real-world proofreading of simple and complex errors. But don't think that means you should start drinking more coffee: eating more coffee doesn't necessarily improve the brain's alertness, it does.

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9. It can protect your liver

you may want to put down your glass of ROS é to do this: the latest research results in 2016 show that drinking coffee can keep your liver healthy and protect the liver from the damage usually caused by excessive drinking. According to the study, coffee also reduced the risk of cirrhosis, a liver condition that can lead to fatigue, loss of appetite, bruising and yellow skin. The findings follow a global report released in 2015 by the American Institute for cancer research, which found that drinking coffee can reduce the risk of liver cancer, the second leading cause of cancer death in the world. In previous studies in the United States, Italy, Japan, Turkey and France, coffee drinkers were less likely to develop liver cancer, cirrhosis or excessive scar tissue (fibrosis) caused by nonalcoholic fatty liver disease, which we are increasingly seeing as a result of the excessive sugar added to our diet. Scientists are still studying the mechanism of this effect, but they suspect it has something to do with the anti-inflammatory properties of coffee. It relieves pain, and if recent research finds it to be true, the old saying "call me in the morning with two aspirin tablets" may need some update. Researchers have found that a good night's sleep and coffee are actually more effective than morphine or ibuprofen in relieving pain. In this study using healthy mice, moderate daily sleep deprivation, which we are all familiar with, made mice more sensitive to pain. Caffeine reverses this increased pain sensitivity because pain drugs fail. In a perfect world, we will get enough sleep, enjoy the coffee every day, and feel great. But coffee can do that when you need a little help to get through the day after a long night.

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11. If you could drink something every day to live longer, would you? Well, according to science, you may. A 2015 study published in the journal Circulation found that people who drink three to five drinks a day are less likely to die from several different causes. The researchers found that whether people drink regular coffee or decaffeinated coffee, the benefits come not only from caffeine, but also from other compounds found in coffee. In 2013, rnal, a large-scale meta-analysis of 20 studies published in the British Journal of nutrition, also found that coffee drinkers live longer and are protected by a variety of causes of death, including heart disease, stroke, diabetes and respiratory diseases - four of the seven major causes of death in the United States.

read more: Top 10 tips for living in the blue zone for more than 100 years. It provides hard to get potassium, and coffee contains a variety of micronutrients, including potassium, which is one of the four nutrients in the 2015 American diet guide known as "nutrients of concern." Because Americans get surprisingly low levels in their diet. Getting enough potassium is very important to reduce blood pressure and bone loss, and even reduce the risk of kidney stones. Together, potassium and sodium help nerves work, muscles contract, and the heart rate stays normal. They help move nutrients into and out of cells. It also contributes to carbohydrate metabolism, muscle formation and control of the body's acid-base balance. It can prevent stroke, coffee and heart health may be a confusing topic. Studies have shown that moderate coffee intake can prevent stroke, especially in women. In sharp contrast, some studies have shown that coffee raises high blood pressure, albeit with little effect. In terms of cholesterol, unfiltered coffee raises cholesterol in the short term, but filtered coffee (more common in the United States) has no effect. Despite these nuances, studies have shown that drinking about three cups of coffee a day can reduce cardiovascular mortality by 21%. Given that this is the leading cause of death in the United States, the number is quite large.

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14. This is the No.1 source of antioxidants in the U.S.

coffee is the main source of antioxidants in the U.S. diet. Although other foods may contain more antioxidants than coffee (such as berries), Americans just don't like these foods as much as their daily cupsMany. Preliminary studies have shown that the antioxidants in coffee may be the potential protection of coffee against some cancers, reduce the risk of dementia, improve sugar metabolism, and prevent heart disease. Please pay attention to the coffee doubters. The main antioxidant in coffee is chlorogenic acid, while coffee drinkers usually consume between 500 and 1000 mg of chlorogenic acid per day, while non coffee drinkers consume less than 100 mg per day. A cup can contain 70 to 350 milligrams, so the general guidelines for three to five cups of coffee a day are also a good rule of thumb.

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stick to safe drinking

just like anything, remember not to drink too much. Drinking too much coffee can lead to anxiety, lack of sleep and heartburn. It is recommended that pregnant women limit their intake of no more than 200 mg per day (or as recommended by doctors), and the American Academy of Pediatrics does not encourage children to drink caffeine. Some people are more sensitive to caffeine than others. For others, a reasonable and regular intake may bring some benefits and contribute to a healthy overall lifestyle. Make your own coffee, so you can control the ingredients in your coffee, and look for fair trade and organic options when shopping to avoid pesticides. If you're on the road, find a ready-made drink with a clear caffeine content label (and one that's best low sugar!). When you're not sure how much caffeine there is in a cup, a good rule of thumb for moderate drinking comes from the 2015-2020 American diet guidelines: drink three to five 8 oz cups of coffee a day, or up to 400 mg of caffeine.

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How do you do it? Think about it? What are your favorite benefits of drinking coffee? How much coffee do you drink every day? Why do you drink it? Have you ever tried to cook with coffee? How do you drink your coffee? Share in the comments area!

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