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.
COFFEE
Typical serving size:
1 small cup (6 oz or 180 mL)HOW IT HARMS
High blood pressure Cardiac arrhythmia Infertility Bone loss Caffeine withdrawal Sleep problems Irritability and jittery feelingWHAT IT HEALS
Diabetes Memory and mental functionIn 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 diabetesCoffee 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 caffeineNew Wisdom
Decaffeinated coffee has up to 5 mg of caffeine in a 5-oz (150-mL) cupMay 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 problemsCaffeine prompts a temporary rise in blood pressure; it can also provoke cardiac arrhythmias in susceptible people
Infertility
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
Irritability
Drinking large amounts of coffee may cause jittery nerves
Buying Tip
s
So if you’re buying whole roasted beans, look for ones that have been roasted most recently
Storing Tips
The fluctuations in temperature cause changes to flavor
Allergies
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
HOW IT HARMS
May cause insomniaIngestion 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
HOW IT HEALS
Provides a boost of energyHOW IT HEALS
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
It has both benefits and drawbacks
For example, it can trigger or help alleviate migraine headaches