One thing is for sure: Brazilians can hardly resist a good cup of coffee in the morning, after lunch or in the late afternoon. Hot, cold, with milk, pure, creamy, sweet or bitter. Regardless of how it is prepared or the ingredients added, coffee is part of our lives.
As proof of this, a survey conducted by the company Jacobs Douwe Egberts (JDE) in 2019 revealed that coffee is the second most consumed beverage in the country. Which leads us to believe that, after football, it is our greatest national passion.
This drink has been part of the cultural tradition of many generations and always provides us with moments of relaxation and joy. However, at the same time, it is also a source of great controversy: is coffee good or bad for your health?
Some researchers claim that the drink does indeed bring many benefits. However, what is the right dose for it to benefit our body? At what point does it become excessive and cause the opposite effect?
In this article, we’ll show you all of this! Stay with us until the end and learn how to take advantage of the benefits that the best drink in the world (or almost) provides.
How many cups of coffee can I drink per day?
Coffee during the day, after lunch, during work, in the late afternoon and even after dinner. If you are one of those people who drink excessive amounts at different times of the day, it is best to be a little careful.
Remember the saying that “too much of anything is bad?” Well, it applies to this case too. Nutritionists and nutritionists say that coffee beans are rich in nutrients that are important for our bodies and, therefore, their consumption is recommended. However, if consumed in large quantities, the effect becomes the opposite.
To avoid compromising your health, the ideal is to consume 400 mg of caffeine daily, which is equivalent to three or four medium cups of filtered coffee. Therefore, if you are within this average, there is no need to worry. Consuming this amount will enhance the positive effects of the drink.
So, when someone asks you whether coffee is good or bad for your health, you already know the answer: it depends on the dose. You can say yes or no. It all depends on the number of cups you drink per day. If consumed in moderation, it can bring many benefits.
Benefits of coffee: so you can drink it without worry
A study conducted by the Department of Nutrition at the Harvard School of Public Health revealed that when consumed in moderation, coffee has powerful effects on our bodies. Because it is rich in nutrients and contains antioxidants, the bean (ingested in liquid form or in other formulations) helps the body in several processes.
Gives energy and reduces fatigue
No, this is not a myth. The drink really does make the body more active and gives you more energy to face the day. All thanks to the nutrients present in coffee beans, which combat fatigue and promote greater performance of our body.
Furthermore, one of the main functions of caffeine is to inhibit adenosine (the substance responsible for sleep) and stimulate adrenaline. This is why we feel more alert when we drink a cup of coffee.
For those who like to have a little caffeine before training, great news! Caffeine has a thermogenic effect that can help improve your performance. Combined with Bold protein bars, success in your training is guaranteed.
Combats symptoms of depression
Other studies indicate that caffeine can do more than just wake us up and give us energy, it can also help combat the symptoms of depression. Researchers at Harvard Medical School have shown that women who drink two or more cups of coffee a day are less likely to suffer from the disease.
The research carried out with more than 50 thousand nurses also showed that decaffeinated drinks do not produce the same effect.
It can prevent the emergence of cancer cells
If consumed in moderation, coffee can prevent the emergence of cancer cells.
According to analyses published by the World Health Organization (WHO), the drink has shown positive signs of preventing the appearance and development of various tumors that cause cancer. Breast, skin, prostate and colon cancers are among them.
It is believed that this benefit occurs due to the presence of antioxidants in coffee, substances responsible for fighting free radicals that contribute to the development of the disease.
Improves the intestine
Have you ever had a cup of coffee and then felt an urgent need to go to the bathroom after a while? This is completely normal and is just one of the benefits that the drink provides.
What happens is that the substances contained in it help to release the hormone responsible for stimulating the large intestine in gastric movements. Thus, coffee consumption increases the contractions of the gastrointestinal tract and induces the evacuation of waste from the body.
Harmful effects of coffee (if consumed in excess)
On the other hand, overdoing it on a daily basis can cause health complications instead of benefits. Therefore, don't forget to respect the maximum limit of 3 to 4 cups per day, divided into three portions: one in the morning and the other two or three in the early and late afternoon. Check out the harm that this Brazilian favorite can cause.
Difficulty sleeping
Too much caffeine, especially at night, can harm your sleep. According to experts, when we drink more coffee than recommended, we can experience symptoms of anxiety or insomnia for up to 15 hours later.
Researchers at the University of Montreal also stated that the substances in the drink reduce slow and deep sleep, or REM sleep. This stage is one of the most important, as it is when memories, experiences and knowledge acquired during the day are fixed. When we are deprived of this phase, the risk of developing diseases such as Parkinson's or Alzheimer's disease and other health problems increases.
It worsens the symptoms of gastritis
Although there is still no scientific evidence that the drink causes gastritis, researchers have already found that elements in its composition alter the mobility of gastrointestinal transit.
This is because caffeine is a component that irritates the region and increases the secretion of acid in the stomach. Since it is not metabolized correctly, the acid will cause the symptoms of gastritis. Therefore, people who are prone to the disease should be extra careful, as they may react badly to the drink.
Increases heart rate
Increased heart rate (tachycardia) is another harmful effect caused by coffee. According to experts, the stimulating action of caffeine increases adrenaline levels and, as a result, can cause palpitations.
The likelihood of blood pressure rising is also greater, so people with high blood pressure should avoid excessive consumption of the drink even more.
Causes stress
Those who already suffer from anxiety may experience aggravated symptoms if they drink many cups of coffee throughout the day for a long time. Because it stimulates the nervous system, caffeine increases the production of adrenaline and cortisol (the stress hormone). Too much caffeine can stimulate this response mechanism and cause nervousness.
How to prepare a good and delicious coffee
Now that you know that coffee is good for your health (bad only when consumed in excess), what do you think about learning how to prepare the Brazilian favorite in a traditional way using a cloth strainer?
But first, an important tip: opt for freshly ground coffee, as this type of grinding preserves the particular flavor and aroma. If you don't have a manual grinder, there are bakeries that sell this wonderful product in bean form. Now, check out the recipe!
You will need:
- 30 g to 35 g of freshly ground coffee powder (for 500 ml of water);
- Water at 90 or 96 degrees;
- Cloth strainer;
- Kettle and a thermos.
Preparation method:
- Place your strainer in the holder above the bottle;
- Once the water is at the recommended temperature, scald the filter using circular motions and then discard the liquid. This step is important to eliminate all impurities from the filter;
- Once done, place the powder in the filter, moisten it and leave it in this pre-infusion for a few seconds. Believe me, this makes all the difference;
- Add the rest of the water using circular movements to strain all the powder evenly;
- Wait until the water drains and voilà! Now just sweeten it with brown sugar, honey, sweetener or another ingredient of your choice and enjoy the best coffee in the world.
So, what are you waiting for to make filtered coffee at home? Follow the steps to avoid making any mistakes in the process and the result will certainly be amazing. Just don't forget that to get all the benefits of the drink, it is recommended to drink 3 to 4 cups a day.
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