The Benefits of Intake of Coffee Together with Healthy Foods
Every culture loves their coffee; for decades people have embraced this beverage as a way to begin their day, but it doesn’t end there. Coffee has been found to have numerous positive effects on the human body which it can when taken in moderation help to boost once one is observing a healthy lifestyle. Below are some of the benefits that are associated with coffee and ideas on how you can include coffee in your daily diet plan.
1. Rich in Antioxidants
Coffee is among the top foods that are richest in antioxidants in the Western diet. These include Chlorogenic acid and Polyphenols which inhibit the free radicals in the body hence reducing oxidative stress and decreasing the body’s susceptibity to cancers and to cardiovascular diseases among others. When preparing this paper, I have observed that beginning the day with a cup of coffee makes me be more alert and able to carry out the day’s activities knowing that I am strengthening my body’s defense mechanism.
New Recipe Idea: This article presents a healthy recipe for coffee smoothie: the Antioxidant-Rich Coffee Smoothie.
- 1 cup of brewed organic coffee, let to cool
- 1/2 cup of almond milk.
- 1/2 banana
- 1/4 cup of blueberries
- 1 Tbsp of chia seeds
- 1 tsp honey or stevia to allow for the sweetness.
- Mix all of the components to achieve a tasty smoothie that contains antioxidants and contains some caffeine at that.
2. Boosts Physical Performance
Adrenaline is known to be increased by caffeine, thus, stamina and power of a person is improved. This way I have introduced coffee into my body about ½ an hour to my workout regimen session and it helps to push me to the next level. Regardless of whether you are having a weight lifting session, a jogging session or a yoga session, coffee can assist you get the most out of it.
Personal Tip: If you are an avid coffee drinker and you have a sensitivity to caffeine, go for a lighter roast or a half caf coffee to give you that boost in performance but eliminates that unwanted side effect of jitters.
3. Enhances Cognitive Function
Most of us know that coffee helps you to stay awake and concentrate better but the evidence for other cognitive enhancements is promising too. It reduces the effects of adenosine which is an inhibitory neurotransmitter thus causing an increase in neuronal firing and other neurotransmitter chemicals such as dopamine and norepinephrine to be released. They also lead to positive changes in the mood, memory as well as overall brain health or functioning.
New Insight: I have experienced that effective work mainly involves putting the pens down after a cup of coffee. The activation makes it possible to pay increased attention and come up with better ideas of how to arrange information effectively and constructively.
4. Aids in Weight Management
It is a myth that coffee should be avoided when one is trying to shed some pounds – in fact coffee can work in your favor. Caffeine has been found to stimulate metabolism hence more calories burnt through the day including when one is at rest. In the same regard, coffee also helps in moderating portions size since it is known to have appetite suppressing properties.
New Recipe Idea: This is a protein shake with addition of coffee and ice.
5. Supports Heart Health
There have been arguments concerning the effects of coffee on heart but the optimum amount of consumptions is 3-4 cups per day if one wants to reduce the chances of getting heart diseases. Coffee also contains antioxidants, and these compounds as well as other anti-inflammatory in nature that have the capacity to protect the cardiovascular system. On my part, I have realized that drinking plain black coffee or taking a little almond milk is very effective for the health of my heart, but augmenting the coffee with additional calories, sugars included, erases the entire idea.
Most of us know that coffee helps you to stay awake and concentrate better but the evidence for other cognitive enhancements is promising too. It reduces the effects of adenosine which is an inhibitory neurotransmitter thus causing an increase in neuronal firing and other neurotransmitter chemicals such as dopamine and norepinephrine to be released. They also lead to positive changes in the mood, memory as well as overall brain health or functioning.
New Insight: I have experienced that effective work mainly involves putting the pens down after a cup of coffee. The activation makes it possible to pay increased attention and come up with better ideas of how to arrange information effectively and constructively.
4. Aids in Weight Management
It is a myth that coffee should be avoided when one is trying to shed some pounds – in fact coffee can work in your favor. Caffeine has been found to stimulate metabolism hence more calories burnt through the day including when one is at rest. In the same regard, coffee also helps in moderating portions size since it is known to have appetite suppressing properties.
New Recipe Idea: This is a protein shake with addition of coffee and ice.
- Cold brewed coffee 1 cup
- About one serving of vanilla or chocolate protein shake powder.
- 1/2 cup of unsweetened almond milk – Unsweetened almond milk is the best type of milk that you should use as it will contain no added sugar.
- 1/2 teaspoon of cinnamon
- Ice cubes
5. Supports Heart Health
There have been arguments concerning the effects of coffee on heart but the optimum amount of consumptions is 3-4 cups per day if one wants to reduce the chances of getting heart diseases. Coffee also contains antioxidants, and these compounds as well as other anti-inflammatory in nature that have the capacity to protect the cardiovascular system. On my part, I have realized that drinking plain black coffee or taking a little almond milk is very effective for the health of my heart, but augmenting the coffee with additional calories, sugars included, erases the entire idea.
6. Decreases the Likelihood Of Obesity and/or Type 2 Diabetes
Research has also revealed that coffee is important in reducing the probability of developing the type 2 diabetes. This is due to the effects of coffee on its bioactive compounds which have positive impacts on the insulin level and glucose metabolism. Consuming several cups of coffee a day was found to cut the risk of diabetes notably – it is therefore nutritious to incorporate coffee into our system.
Personal Experience: I having diabetes in my family and I always cautious when it comes to the foods I take. Drinking coffee has proven more productive for me in terms of caloric intake and has provided me with a sense of normalcy for my daily routine, but it also gives the added bonus of making me feel like I’m doing something constructive for years to come.
7. Promotes Liver Health
Your liver loves coffee! Moderate intake has been associated with decreased risk for some forms of liver diseases like liver cirrhosis, liver cancer and so on. The following are the impact of coffee on the liver: coffee has been identified to have antioxidants that assists in controlling the liver enzymes hence preventing it from being damaged. For the people who like to have some wine, or fatty foods, coffee can serve as a great friend of our liver.
New Recipe Idea: Turmeric Lattes is the combination of coffee with turmeric or a mixture of spices with the addition of milk.
One cup of coffee served;
Research has also revealed that coffee is important in reducing the probability of developing the type 2 diabetes. This is due to the effects of coffee on its bioactive compounds which have positive impacts on the insulin level and glucose metabolism. Consuming several cups of coffee a day was found to cut the risk of diabetes notably – it is therefore nutritious to incorporate coffee into our system.
Personal Experience: I having diabetes in my family and I always cautious when it comes to the foods I take. Drinking coffee has proven more productive for me in terms of caloric intake and has provided me with a sense of normalcy for my daily routine, but it also gives the added bonus of making me feel like I’m doing something constructive for years to come.
7. Promotes Liver Health
Your liver loves coffee! Moderate intake has been associated with decreased risk for some forms of liver diseases like liver cirrhosis, liver cancer and so on. The following are the impact of coffee on the liver: coffee has been identified to have antioxidants that assists in controlling the liver enzymes hence preventing it from being damaged. For the people who like to have some wine, or fatty foods, coffee can serve as a great friend of our liver.
New Recipe Idea: Turmeric Lattes is the combination of coffee with turmeric or a mixture of spices with the addition of milk.
One cup of coffee served;
- 1 teaspoon of ground ginger 1/2 teaspoon of ground turmeric
- 1/4 teaspoon of cinnamon
- 1 teaspoon of honey
- 1/2 cup, steamed almond or coconut milk
How to Add Coffee and Its Nutrients into a Balanced Diet
Choose Quality Coffee: This is the reason why it is recommended to always buy organic, fair-trade coffee in order to avoid contact with pesticides and to encourage fair farming. It is about time people realised that the kind of coffee they take may not be the best for their health.
Moderation is Key: Although coffee has the following benefits, weakness, it is good to take them in moderation. To get the most possible benefits and avoid the side effects: trembling, increased nervousness, or difficulty to fall asleep, it is better to consume up to 3-4 cups of coffee a day.
Skip the Sugar: Thus, to ensure that you take a healthy cup of coffee, avoid adding sugars and high-calorie creams on your coffee. However, they should be replaced by natural sweeteners such as, stevia or a little almond milk. I have discovered that for instance putting a teaspoon of cinnamon, would definitely sweeten the food without involving any extra calories.
Stay Hydrated: Coffee is a mild diuretic and therefore if one is not keen, he or she might end up dehydrated. To keep myself hydrated all day I ensure that I take a glass of water for every cup of coffee that I take.
Timing Matters: On this regard, am careful with beverages that may affect my sleep hence only take coffee in the morning and early afternoon. This way I am able to get the much needed energy in the day knowing very well that I will not have any interference with my night’s rest.
Choose Quality Coffee: This is the reason why it is recommended to always buy organic, fair-trade coffee in order to avoid contact with pesticides and to encourage fair farming. It is about time people realised that the kind of coffee they take may not be the best for their health.
Moderation is Key: Although coffee has the following benefits, weakness, it is good to take them in moderation. To get the most possible benefits and avoid the side effects: trembling, increased nervousness, or difficulty to fall asleep, it is better to consume up to 3-4 cups of coffee a day.
Skip the Sugar: Thus, to ensure that you take a healthy cup of coffee, avoid adding sugars and high-calorie creams on your coffee. However, they should be replaced by natural sweeteners such as, stevia or a little almond milk. I have discovered that for instance putting a teaspoon of cinnamon, would definitely sweeten the food without involving any extra calories.
Stay Hydrated: Coffee is a mild diuretic and therefore if one is not keen, he or she might end up dehydrated. To keep myself hydrated all day I ensure that I take a glass of water for every cup of coffee that I take.
Timing Matters: On this regard, am careful with beverages that may affect my sleep hence only take coffee in the morning and early afternoon. This way I am able to get the much needed energy in the day knowing very well that I will not have any interference with my night’s rest.
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