Is drinking coffee good or bad for your health? From the analysis of nutritional composition

For professional baristas, please follow the coffee workshop (Wechat official account cafe_style)

Coffee has increasingly become a "necessity" in life. Casual meetings, meetings and breaks are all coffee, and many people will buy a cup of coffee at work. As people pay more attention to their health, the health of drinking coffee is often discussed.

Some people say that coffee is good for health, can prevent cardiovascular disease and fight cancer, but others say that coffee is unhealthy, caffeine is addictive, and acrylamide, a carcinogen, is both addictive and carcinogenic. Is drinking coffee good or bad for your health?

To analyze whether a food is healthy, we have to start with its nutritional composition, and coffee is no exception. The "good stuff" in coffee says that healthy people who drink coffee will find a lot of healthy substances in coffee. Coffee is the extract of coffee beans, which contains no less than hundreds of ingredients.

The ingredients in coffee mainly include protein, vitamins, polyphenols (such as chlorogenic acid, quinic acid, etc.), alkaloids (such as caffeine, theobromine), caffeine, fatty substances (caffeine, caffeine, etc.). Fat: coffee contains fatty substances, such as caffeine alcohol, which is the main source of coffee flavor.

The smell you smell when you drink coffee is all thanks to him. Polyphenols and alkaloids: the good things in coffee are polyphenols and alkaloids, which have good antioxidation, can clear the free radicals in the human body, and promote cardiovascular health to a certain extent. the health benefits of all coffee mainly come from these antioxidants, especially roasted coffee beans, the content of antioxidants will increase. Antioxidants are good for cardiovascular health.

Scientists have done a lot of research on coffee and cardiovascular disease, and many studies have found that there is a dose-related protective effect between coffee consumption and the risk of cardiovascular events and mortality of cardiovascular disease. drinking coffee properly can reduce the long-term risk of chronic cardiovascular disease.

"Bad" diterpenes in coffee: diterpenes increase the risk of cardiovascular disease.

The good news is that diterpenes can be filtered out by coffee paper, so people can filter their coffee before drinking it, and drink as little as possible of unfiltered coffee or metal mesh filter. Acrylamide: another problem with coffee is acrylamide.

Coffee needs to be roasted in the process of making coffee beans, which will produce acrylamide. Acrylamide test data obtained from 24 countries show that coffee and its products are one of the three types of foods with the highest acrylamide content (2002-2004), while high doses of acrylamide have shown the possibility of carcinogenesis in animal experiments.

Hinder mineral absorption: in addition, coffee can also affect the body's absorption of some minerals. If you drink a cup of coffee, the iron absorption in breakfast will be reduced by 39%. Even if you drink coffee one hour after breakfast, iron absorption will still be affected.

Coffee has a more serious effect on calcium absorption. Coffee not only affects the absorption of calcium, but also increases the excretion of calcium through urine. Studies have found that women who drink more than two cups of coffee a day have a higher risk of developing fractures than women who do not drink caffeinated drinks.

Therefore, if there are symptoms of osteoporosis, daily caffeine intake should not exceed 300 mg (equivalent to two or three cups of coffee). Older women are prone to osteoporosis, so drink less. Is caffeine safe after all? The most controversial substance in coffee is caffeine.

Caffeine can stimulate nerve excitement, so the role of coffee is first of all "refreshing", many sports drinks will also add caffeine. However, there has been a lot of controversy about the safety of caffeine. Many people drink a lot of coffee every day to refresh themselves, but some studies have found that drinking too much coffee and consuming too much caffeine can also have adverse effects.

The study found that drinking too much coffee a day (for example, more than six cups) may lead to addiction, reduced sensitivity to coffee, and will drink more. Drinking too much may lead to insomnia, tension, stomach discomfort, nausea, vomiting, accelerated heart rate and breathing, headache, tinnitus and other symptoms.

So is caffeine safe after all? In 2015, the European Food Safety Agency (EFSA) conducted a comprehensive assessment of caffeine and found that there was no safety problem for normal adults to consume caffeine 400mg every day, which is equivalent to about five cups of coffee. In addition, the European Food Safety Agency also warns the public that daily intake of 100mg caffeine may affect sleep (about a cup of coffee). So, if you don't want to interfere with sleep, it's best not to drink coffee.

Coffee, carcinogenic or anticancer? Since there are both good and bad things in coffee, it depends on the game between the two sides whether coffee is good for health or harmful. Because some studies have found that coffee drinking seems to be associated with bladder cancer, in 1991, the International Center for Research on Cancer (IARC) classified coffee as a class 2B carcinogen (which may cause cancer in people). More than 20 years later, scientists have not stopped studying coffee. The good news is that in 2016, scientists organized by the World Health Organization (WHO) reassessed more reliable data accumulated over the years. It turned out that there was no conclusive evidence of a real correlation between bladder cancer and coffee.

Scientists point out that the correlation found in past studies may actually come from the confounding factor of smoking: smoking is associated with heavy coffee consumption, tobacco increases the risk of a variety of cancers, and if smoking is not fully excluded, cancer may be blamed on coffee.

As a result, WHO removed coffee from category 2B carcinogens (possibly carcinogenic to humans, possibly carcinogenic to humans) and moved it to category 3 (Not classifiable as to its carcinogenicity to humans). However, WHO also estimates that drinks that are too hot (more than 65 ℃ increases the risk of cancer) are class 2A carcinogens (which are likely to cause cancer in humans). Others say that drinking coffee can fight cancer. Indeed, some studies have found that coffee drinkers may have a lower risk of some cancers than others.

However, the current research evidence is still too little to draw a definite conclusion. Therefore, the coffee party can still rest assured to enjoy the coffee, of course, not too hot. But you can't expect coffee to fight cancer.