Black coffee is a valuable source of antioxidants and important vitamins, including B2 and B3, and has been shown to be beneficial in the prevention of several conditions, such as degenerative diseases or diabetes.

However, too much caffeine – whether it comes from coffee or other beverages such as juices and energy drinks – can cause unpleasant side effects such as insomnia, anxiety, rapid heart rate, headaches and nausea. Therefore, it is recommended not to drink more than 2-3 cups of coffee per day and avoid drinking it in the evening or before going to bed.

Black coffee is actually regular coffee without cream, milk, sugar or other sweeteners. By eliminating these ingredients, you eliminate the calories, fat, and sugar they contain.

Black coffee is naturally rich in antioxidants, vitamin B2, vitamin B3, magnesium, potassium and sodium. It is a calorie-free drink that helps maintain a healthy body weight and boosts metabolism.

According to the USDA, one cup (240 ml) of black coffee contains:

• Calories: 2
• Protein: 0 grams
• Fats: 0 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Caffeine: 96 mg
• Riboflavin: 14% of the Recommended Daily Allowance (RDA)
• Niacin: 3% of the RDI
• Thiamine: 3% of the RDI
• Potassium: 3% of the RDA

Coffee also contains small amounts of other vitamins, minerals, and polyphenols, the latter of which are beneficial plant compounds. Notable among these compounds is chlorogenic acid, an element with potential health benefits such as fighting inflammation and regulating blood sugar. Of course, the content of nutrients and polyphenols can vary depending on the brand, type of coffee and the method of its preparation.

Prevents neurodegenerative diseases

Coffee plays an important role in maintaining alertness and concentration. Caffeine is recognized as a nootropic, that is, a substance that improves cognitive abilities and brain activity. This property has piqued the interest of researchers, who suggest that this drink may have the potential to protect against Alzheimer’s disease and age-related cognitive decline.

According to an observational study of 360 people, coffee can stop the progression of Parkinson’s disease. In addition, an analysis of coffee consumption data on more than 2,500 people over 60 years of age showed that coffee can improve cognitive abilities due to its caffeine content. So the benefits do not extend to decaffeinated coffee.

Another analysis found a link between coffee consumption and a reduced risk of Alzheimer’s disease.

However, the researchers stress that more research is needed to better understand how coffee may affect the risk of neurodegenerative diseases.

Stimulates fat burning

A study conducted at the Harvard School of Public Health by T. Chan showed that drinking black coffee has a positive effect on the figure. Experts claim that the drink contains chlorogenic acids, which stimulate the process of losing weight and slow down the production of glucose in the body, reducing the formation of new fat cells. Specifically, drinking four cups of coffee a day (about 400ml) – but without sugar or milk – can reduce body fat by 4%.

In addition, coffee can also improve athletic performance. According to research, consuming caffeine before exercise increases muscle strength and endurance.

It can prevent cancer

There is evidence to suggest that including coffee in your daily diet may help reduce the risk of certain types of cancer. A comprehensive review of more than 28 studies that examined the relationship between coffee consumption and the development of cancer produced promising results. The more coffee the study participants consumed, the lower the risk of developing liver and endometrial cancer.

Another analysis of the available data reached similar conclusions, suggesting that there is a positive correlation between coffee consumption and a reduced risk of colorectal cancer. Importantly, this study found that the effect of coffee on overall cancer risk was not significant.

It can improve concentration and mood

Black coffee can increase concentration and alertness, the results are confirmed by research.

For example, one study of 59 adults compared the effects of black coffee, decaffeinated coffee, and a placebo drink on mood and brain function.

According to the results, black coffee reduced reaction time and increased alertness compared to a placebo drink. It also reduces fatigue and headaches more than decaffeinated coffee.

However, decaffeinated coffee drinkers reported higher levels of alertness than the placebo group. This suggests that decaffeinated coffee may also improve cognitive function.

In addition, caffeine increases the amount of dopamine in the brain, blocking its reabsorption in the body. Dopamine is a neurotransmitter responsible for feeling good. However, the effect is short-lived, which can explain coffee addiction.

It can reduce the risk of diabetes

Coffee can be an ally in the fight against type 2 diabetes. A large study has shown that moderate consumption of 3-4 cups (equivalent to 720-960 ml) of coffee per day can have a protective effect against this disease, probably due to its caffeine and chlorogenic acid content.

Another meta-analysis of 28 studies that included more than 1.1 million participants found a clear link between the amount of coffee consumed and the risk of type 2 diabetes. In fact, as the amount of coffee consumed increased, the risk of developing this disease increased. significantly decreased.

The researchers also noted that drinking decaffeinated coffee also reduced the risk of diabetes. This aspect indicates that the protective effect may be due to polyphenols with antioxidant effect, as well as magnesium in the composition of coffee beans.

A study conducted at Harvard University followed the consumption habits of 100,000 people for 20 years. Their finding, published in Diabetologia, the journal of the European Association for the Study of Diabetes, was that people who drank more than one cup of coffee a day had an 11% lower risk of developing type 2 diabetes. , people who drank less than one cup a day had a 17% higher risk of being diagnosed with the disease.

How much coffee can you drink per day and when is the best time

The European Food Safety Agency recommends a maximum caffeine intake of 400 mg per day for a healthy adult (equivalent to approximately 5.7 mg/kg body weight) or a single dose of up to 200 mg caffeine (approximately 3 mg/kg body weight). . Pregnant or breastfeeding women should limit their caffeine intake to about 200 mg per day (equivalent to 2 cups or 480 ml of coffee). People taking certain medications, such as birth control pills, heart medications, and antibiotics, should also consume less caffeine.

Too much caffeine can cause unpleasant side effects such as insomnia, anxiety, rapid heart rate, headaches and nausea. It is recommended to drink black coffee in the morning or throughout the day. You can also drink black coffee before physical training. Coffee should be avoided in the evening or before bedtime, as it disrupts sleep.

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