the benefits of eating COFFEE

Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating COFFEE you will have the following benefits.


Typical serving size:

1 small cup (6 oz or 180 mL)


High blood pressure Cardiac arrhythmia Infertility Bone loss Caffeine withdrawal Sleep problems Irritability and jittery feeling


Diabetes Memory and mental function
  • Colon cancer Parkinson’s disease Liver disease Skin cancer A major source of caffeine, coffee is the substance millions of North Americans use to stay alert
    In and of itself, coffee is a low-calorie drink: a 6-oz (180-mL) cup of sugar-free black coffee has only 4 calories
    However, some specialty coffee drinks have more fat and calories than a rich dessert
    A cup of whole milk mocha topped with whipped cream is on par with a hot fudge sundae
    Like many other foods and drinks, coffee is best consumed in moderation
    Cut back on coffee and other caffeinated drinks such as black tea if your caffeine consumption is more than 450 mg per day, or about four cups of coffee

    Health Benefits

    May decrease risk of diabetes
    Coffee contains polyphenol antioxidants that may help even out blood sugar levels
    A study from the Harvard School of Public Health found that among more than 88,000 women, drinking just one cup of coffee a day (caffeinated or decaffeinated) was associated with a 13% lower risk of developing type 2 diabetes compared with non–coffee drinkers; drinking two to three cups a day was associated with a 32% lower risk
    Improves memory and mental function
    A study on aging revealed that coffee helped older people think more quickly, improve their memory, and have better reasoning
    Another study reported that women over 80 with a history of coffee consumption had better performance results on tests of mental function
    Lifetime coffee consumption has even been linked to a lower risk of Alzheimer’s disease

    Old School

    Decaffeinated coffee contains no caffeine

    New Wisdom

    Decaffeinated coffee has up to 5 mg of caffeine in a 5-oz (150-mL) cup
    May help protect against colon cancer
    Researchers at the National Cancer Institute found that those who drink four or more cups of coffee a day—regular or decaf—have a 15% lower risk of colon cancer versus those who do not drink coffee
    Protects against Parkinson’s and liver disease
    The antioxidant protection from coffee has been shown to help prevent a number of illnesses, including diseases of the liver and Parkinson’s disease
    May protect against skin cancer
    Studies from Brigham and Women’s Hospital and Harvard Medical School show that coffee intake may help reduce the risk of basal cell carcinoma

    Health Risks

    Although healthy in moderation, drinking more than 450 mg a day of caffeine can pose a number of health problems, such as: Heart problems
    Caffeine prompts a temporary rise in blood pressure; it can also provoke cardiac arrhythmias in susceptible people
    A number of studies have found that consuming more than 300 mg a day of caffeine is associated with a delay in conception
    Bone loss
    Coffee increases calcium excretion in the urine
    To compensate for this loss, heavy coffee drinkers should consume extra calcium-rich foods
    Caffeine withdrawal
    Heavy coffee drinkers who stop imbibing coffee abruptly may suffer headaches, irritability, and other withdrawal symptoms for a few days
    Cut back gradually
    Increase in urine
    Caffeine is a diuretic, which increases the rate of urination
    This is a concern for men with prostate problems
    Sleep problems
    Depending on the amount of coffee you drink, caffeine may make falling asleep difficult or may disturb sleep
    Drinking large amounts of coffee may cause jittery nerves

    Buying Tip

  • Coffee will maintain flavor and aroma for 7 to 10 days after roasting
    So if you’re buying whole roasted beans, look for ones that have been roasted most recently
  • Avoid oily coffee beans; oiliness indicates age

    Storing Tips

  • Keep coffee beans and ground coffee in airtight containers in a cool, dry place away from light, air, and moisture
  • Do not store coffee in the refrigerator or the freezer if you are using the coffee daily
    The fluctuations in temperature cause changes to flavor
  • You can freeze whole beans for up to a month if you’re not taking them out during the period


  • Freeze leftover brewed coffee in ice cube trays for iced coffee anytime
  • Replace water in chocolate cake recipes with coffee to boost the flavor
  • Add ½ cup brewed coffee to beef stew to intensify the taste
    Special Feature CAFFEINE: The Buzz on Our Most Popular Stimulant By far our most popular (and least harmful) addictive drug, caffeine is the stimulant in coffee, tea, chocolate, and soft drinks
    It is also added to some painkillers, cold medications, weight loss supplements, and drugs used to promote mental alertness
    Within a few minutes after caffeine is ingested, it is absorbed from the small intestine into the bloodstream and carried to all the body’s organs
    It speeds the heart rate, stimulates the central nervous system, increases the flow of urine and the production of digestive acids, and relaxes smooth muscles, such as those that control the blood vessels and the airways


    May cause insomnia
    Ingestion of caffeine late in the day can result in a sleepless night, and excessive intake can lead to caffeinism, a syndrome marked by insomnia, feelings of anxiety and irritability, a rapid heartbeat, tremors, and excessive urination
    These symptoms abate with the gradual withdrawal of caffeine
    Irritates the stomach
    Caffeine, especially in coffee, increases the production of stomach acid; ulcer patients or people with GERD should limit caffeine consumption
    Reduces calcium absorption
    Caffeine reduces calcium absorption, which can increase the risk of osteoporosis, especially in older women
    Can cause withdrawal symptoms
    Sudden withdrawal can often cause headaches, irritability, and other symptoms that vary in severity from one person to another
    Aggravates heart conditions
    People with some types of heart-valve disease are very often advised to forgo caffeine altogether because it can provoke heart palpitations or other cardiac arrhythmias
    Caffeine can also prompt a modest, temporary rise in blood pressure and speed up the heart rate


    Provides a boost of energy
    For many people a cup of coffee helps them “get going” in the morning, and coffee or tea breaks during the day give them a boost when energy lags
    May reduce cancer risk
    More than three cups a day lowers women’s risk of developing the most common skin cancer by 20%
    Caffeine also cuts men’s risk of dying from prostate cancer
    Wards off depression
    Consuming at least two cups daily reduces women’s chances of becoming depressed by up to 20%
    Enhances athletic performance
    The stimulant in caffeine enhances mental performance by increasing alertness and the ability to concentrate
    Studies confirm that 250 mg of caffeine (about two cups of strong coffee) increases endurance, presumably because caffeine increases your ability to burn fat for fuel
    May help control diabetes
    A study of 14,000 people in Finland found that women who drank three to four cups of coffee a day cut their risk of developing diabetes by 29%
    For men, it was 27%
    Researchers aren’t sure why, but they suspect that the antioxidants in coffee help deliver insulin
    Knocks down migraines
    Although caffeine may trigger migraines in some people, when a migraine strikes, a few cups of coffee do help relieve the pain
    Caffeine is so effective at helping to shrink swollen blood vessels in the brain, it’s one of the key ingredients in over-the- counter migraine medicines
    WHO SHOULD LIMIT CONSUMPTION The following people should limit coffee consumption to one or two cups a day
    Tea and other caffeinated beverages may be okay
  • Ulcer sufferers
  • Heart patients
  • Seniors with hypertension
  • Women, especially those who are pregnant, nursing, or have osteoporosis
  • Migraine sufferers
  • Caffeine is a double-edged sword
    It has both benefits and drawbacks
    For example, it can trigger or help alleviate migraine headaches
  • For most people, caffeine is safe, but if you have ulcers, heart disease, hypertension, or osteoporosis, or are pregnant or breastfeeding, you will want to limit consumption