For some coffee enthusiasts, only a cup of coffee every morning is enough to get them going on their long day. Others need a second cup of coffee in the afternoon to help them be more productive for the whole day.
Many people think that drinking too much coffee is not good for their health. So, how many cups of coffee are healthy to drink every day? Is it healthy to drink two cups of coffee every day?
How Much Caffeine Is In A Cup of Coffee?
Consider your usage in terms of actual caffeine rather than coffee cups—one coffee cup is around 8 ounces. The normal caffeine content of one cup is between 70 and 140 mg.
A medium or large coffee at your neighborhood café is not usually one cup (eight ounces); it’s more likely to be two or three and depending on how robust the roast is, it might even be more.
Even though more research is needed to figure out the best dose, Dr. Zahn says that you shouldn’t take more than 400 mg of caffeine per day, which is about four to five cups.
You can use online calculators to keep track of all the caffeine you consume. Keep in mind that there are other stimulant sources besides coffee. It can also be found in soda, tea, and occasionally even food.
Is Drinking Coffee Beneficial For Your Health?
In addition to giving you more energy, improving your concentration, and even keeping you from yawning in the midst of a meeting, researchers have discovered a variety of situations in which the habit of drinking coffee might have some preventive health advantages.
According to Vanessa M. Rissetto, MS, RD, CDN, coffee is among the top antioxidant sources in the diet of humans, greater than tea and wine. In addition to giving you a morning energy boost from the caffeine, the high quantities of antioxidants in these drinks can also help you prevent disease by protecting your system from being harmed by free radicals.
Additionally, there is a broad list of probable illnesses and ailments that are less prevalent in coffee consumers.
In fact, a 2011 Harvard Study Source revealed that drinking coffee frequently reduces a person’s risk for prostate cancer.
According to Dr. Zahn, daily drinking of 3 cups—decaffeinated or caffeinated—was linked to a 17 percent Trusted Source reduced risk of all mortality factors than no coffee use.
The greatest advantages were observed in people who drank three to five cups of caffeinated coffee per day. Caffeine also demonstrated fewer risks for cardiovascular issues and stroke.
According to Kimbre Zahn, MD, a specialist in Health family medicine and sports medicine at Indiana University Health, “Caffeinated coffee is linked to lowering the risks for some malignancies and liver disease.”
What Health Hazards Are Connected To Drinking Coffee?
However, it’s vital to realize coffee is one excessive supply of caffeine in the diet of American people, which can result in a number of unexpected consequences. So, before you start preparing a carafe each morning for such benefits alone, you should know this.
According to Rissetto, additional negative effects of coffee include rapid heartbeat and rapid breathing, insomnia, agitation, irritability, stomachaches, vomiting, and nausea. Large coffee consumption may also result in a headache, tension, agitation, ear buzzing, and an irregular pulse.
And now we know that caffeine can result in blood pressure issues, which is one risk factor for cardiovascular problems, owing to the study by Prof. Hyppönen and Dr. Zhou.
Caffeine isn’t the only thing that might be bad for a person. Many coffee lovers slather their brew in cream, sugar, sweeteners, and flavorings, which add calories, fat, and a variety of additional health risks.
What Are The Greatest Health Benefits of Drinking Coffee?
Beyond only an energy kick, your drinks have many more benefits. The major ways that coffee might enhance your health are as follows:
Maybe you’re gonna live longer
Recent studies have suggested that people who consume coffee have a lower risk of mortality from a few main factors, including cardiovascular disease, diabetes, stroke, and kidney issues.
Glucose process more effectively
Studies reveal that people who consume more coffee have a decreased danger of developing type 2 diabetes.
Low risk of cardiopulmonary arrest
One or two cups per day could prevent heart malfunction, which happens when your heart is too weak to supply sufficient blood to every part of the body.
Low risk of having Parkinson’s disease
Additionally to reducing the risk of having Parkinson’s disease, coffee may also improve movement management in people who have already been suffering from the disorder.
Your liver will be thankful
Caffeine-free and regular coffee both appear to protect your liver. Based on research, coffee drinkers are more frequently than non-drinkers to possess a healthy span of liver enzymes.
You’ll have more durable DNA
Coffee dark roast reduces double-strand DNA break, which naturally happens but can lead to tumors or cancer if cells don’t repair them.
You’ll have a much lower risk of getting colon cancer
23 out of 100 women are likely to have colon cancer. However, it was discovered that decaffeinated or regular coffee drinkers had a 26% decreased risk of colon cancer.
Your potential for development Alzheimer’s disease could be reduced
Two-thirds of Alzheimer’s patients in the US are women. Two coffee mugs, nonetheless, might provide an effective defense against the disease because they are caffeine-rich. Studies have really revealed that older women who consume 2 to 3 cups every day are less inclined to get general dementia.
You have a lower chance of having a stroke
Women who consumed a minimum of one cup per day had a less chance of developing a stroke, which is ranked fourth among the highest causes of death for females.
So, Is Having 2 Cups of Coffee Everyday Considered Healthy ?
Everyone is different
The Advisory Committee for Dietary Guidelines investigated coffee’s potential health hazards after previously being silent on the subject. They came to the conclusion that there is ample data demonstrating that moderate coffee use (up to 400 mg of caffeine or 3–5 daily 8oz cups) is safe for healthy individuals over the long run. The term “healthy” is crucial, and that is a generalization rather than a command. Therefore, the committee is not promoting that everyone should consume up to five cups of coffee every day.
Even though it might have certain advantages, it’s crucial to pay attention to yourself. Many people claim that a cup of strong coffee makes them feel great. Some people might consume just a half cup and have jitters and an upset stomach.
The effects of coffee on people vary greatly from person to person. So, don’t interpret this as permission to consume one pot each day. Think about what suits you the most. (And there is no justification to start consuming coffee if the response is none.)
Your health today is important
You may still need to limit your coffee intake if you have heart disease or other chronic cardiovascular issues. For instance, I occasionally advise my fit athletes to drink coffee, but those with gastrointestinal reflux disease or other indigestion problems, as well as those who struggle with anxiety disorders, do much better without it.
While coffee hasn’t been proven to universally cause blood pressure to increase, it may make the disease worse. Bottom line: Talk to your doctor or personal dietitian/nutritionist about what’s best for you if there are any acute or continuing medical concerns or if your blood test readings have been beyond the usual range.
Pay attention to your sleep
For the most part, caffeine disrupts sleep, and getting enough of it is essential for maintaining one’s physical and mental health as well as one’s weight. Caffeine should be avoided no sooner than 6 hours before going to bed. So instead of pouring one more cup when you’re feeling drowsy in the afternoon, try something else to get you moving, like taking a brief stroll, engaging in meditation for 5 minutes, or sipping on some cool water.
Your genetic is one important factor
Some people have a body which breaks down caffeine very slowly because of a genetic mutation that affects a specific enzyme. For these individuals, it is pretty typical that even an average daily coffee intake can raise the chance of hypertension and heart disease. The genetic test has only recently become available, but if you’re interested, you may go through a qualified dietitian from a firm called Nutrigenomix that is connected to the University of Toronto.
Observe anything else in your coffee
Even though I’ve written about coffee’s potential advantages, I still frequently advise consuming no more than one morning cup. This is because many individuals find it impossible to consume it without adding some sort of milk or sugar, and those additions can result in an excess of energy sources for fat cells.
Consuming 150 calories per day more than your body requires to maintain your target weight, for example, could result in a ten to fifteen-pound weight gain. No need to mention that drinking more coffee tends to make less room for water, the best beverage for good health. The aim is always balance.