There is more and more research on the benefits of consuming coffee. Two or three cups a day can help reduce the risk of diabetes and improve brain health, and of course, mood. 

I like to start my day by checking emails or messages, while peacefully sipping a coffee. In Latin America we love coffee. Everyone may have an idea of​​what the perfect cup of coffee means, but we agree on one thing: we cannot live without the stuff. All great coffee starts with fresh beans and they way they are ground, the force and temperature to obtain the perfect extraction. If you are a caffeine lover, and you are looking for a healthy way to consume it, you have come to the right place. Surely you’ve heard, or have been told, that tea is a better option but this is no longer the case. Nutritionists and researchers in the health industry have discovered many reasons that drinking coffee is great. Most derive from the fact that coffee is a great source of antioxidants. Bravo! 

But of course—everything in moderation. A healthy diet can include 3 to 5 cups (8 ounces) of coffee per day. Obviously, we are talking about black coffee without anything extra added such as cappuccinos, lattes, macchiatos and other variations out there, as these varieties have high quantities of calories, sugar and fat. Ideally, you should check how to include caffeine in your diet with a specialist, since some people are intolerant or taking a medication that is not compatible with it.

To learn a little more about the health benefits off coffee, here’s a list of reasons of why this substance benefits us.

1. It reduces the risk of type 2 diabetes

With each cup of coffee, the risk of type 2 diabetes is reduced by 6%, the reason is simple: Coffee is full of phytochemicals that can act as antioxidants, anti-inflammatory compounds, and amplifiers of insulin sensitivity. It’s a shot of preventative health. 

2. Protect your heart

It’s true, that coffee you like to drink to recharge your batteries in the morning or to cope with a busy afternoon also helps heart health. Drinking at least one cup of black coffee per day can reduce the risk of heart failure. Go for filtered coffee as unfiltered coffee contains two compounds that can increase certain people’s cholesterol and thereby increase the risk of heart disease and stroke.

3. In moderation, it boosts brain health

Some research suggests that regular caffeine consumption may provide protection from mental illnesses such as Alzheimer’s and Parkinson’s. Lower rates of cognitive problems have been reported among those who drink one or two cups of coffee daily, compared to those who rarely or never drink coffee. 

4. Improves mood

Coffee consumption could reduce the risk of depression by almost a third, due to its anti-inflammatory properties. In addition, coffee contains phytochemicals that feed the good bacteria in the gut, specifically in the microbiota. These bacteria strengthen other compounds in the brain that improve mood. It’s not for nothing that you feel so good drinking a delicious cup of coffee!

5. It helps your exercise sessions

If you have coffee before exercise, it improves your circulation, endurance and muscle strength—in addition to helping reduce pain. To optimize its benefits, drink a cup of coffee half an hour to an hour before starting your exercise session. There are several studies that indicate that consuming it also promotes fat burning. Just remember that another of of coffee’s properties is that it’s a diuretic, so you need consume enough water during exercise to avoid dehydration.

XO

Sira

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