Most of us find it hard to start the morning without a cup or two of coffee, but what is the recommended daily amount that also has a positive effect on the brain and how can coffee be consumed in a few simple steps to be 100 percent healthy without harmful additives? The answers are provided.
Many studies are constantly published on the connection between drinking coffee and various diseases, cognitive effects, metabolism, mental effects, and even the consequences of regular caffeine consumption on lifespan. A recent article in CNBC reviews the effects of drinking coffee on the brain, the recommended daily amount, and practical ways to maximize health benefits from coffee.
It is recommended to drink two to four cups a day, or less than 400 milligrams of caffeine.
How much coffee is too much?
Researchers found that men who drank coffee experienced less cognitive decline than those who did not. The greatest effect was seen in those who drank three cups a day, while those who drank more or less showed less dramatic effects.
This is consistent with a larger Harvard study of 208,501 participants, men and women, which examined the likelihood of death over more than 20 years. It found that participants who drank coffee had a lower risk of death than those who did not, with the greatest longevity benefit for those who drank between 3.1 and 5 cups a day.
How can coffee protect the brain and support memory? According to research, there are several ways coffee can help:
- Increase serotonin and acetylcholine that can stimulate the brain and help stabilize the blood-brain barrier.
- Polyphenol micronutrients in coffee can prevent the damage of tissues from free radicals and block blood vessel damage in the brain.
- High concentrations of trigonelline in coffee beans may activate antioxidants, protecting brain blood vessels.
Three rules for maximum benefit from caffeine consumption:
- Filter the coffee. Many prefer coffee as espresso, Turkish coffee, or Scandinavian-style boiled coffee with egg (sometimes including the shell). Unfortunately, these versions can have negative effects. Unfiltered coffee allows chemicals called diterpenes to enter, which can raise LDL cholesterol. Using fresh coffee beans may reduce unwanted chemicals in the drink.
- Be careful with what you add. Coffee can be beneficial, sugar much less so. If drinking coffee means consuming a very sweet latte from your favorite barista, it does not help your health. A homemade recipe with turmeric can be both healthy and economical.
- Pay attention to your body’s reaction to coffee. Each body is different, and reactions to coffee vary. If it causes nervousness or sleep problems, reduce intake. However, note if coffee improves your mood. One interesting finding from Harvard research is that regular coffee drinkers have half the risk of suicide compared to non-drinkers. Researchers believe coffee increases brain chemicals with antidepressant effects.