Thanks to the rising coffee culture in Hong Kong, you can now find specialty cafes all over the city, offering high quality brews to jittery java junkies. Many of us drink the dark stuff for an improved sense of energy, alertness and sociability, or simply as a way to start the day on a positive note.
But for years coffee has endured a bad rap, mainly because the caffeine – which is indeed addictive – comes with side effects including jitteriness, sleeplessness and headaches during withdrawal. If consumed at a megadose, caffeine also increases risks of developing cardiovascular diseases and high blood pressure, and causes dehydration.
However, scientific studies are mostly in agreement that a small amount of caffeine can actually do you some good. Guess your love affair with coffee just got a little less guilty.
There’s a lot more to your cup of Joe than just beans
One cup of regular drip-brewed black coffee contains 11 percent of the recommended daily intake (RDI) of riboflavin, two percent RDI of niacin, and six percent of pantothenic acid – B vitamins that are essential for energy metabolism. It also contains small amounts of minerals, such as magnesium and potassium, which play important roles in supporting bodily functions.
Aids in weight loss
Compounds in coffee, such as chlorogenic acid and quinides, may potentially help weight loss by speeding up the metabolism. However, over consumption (just like all foods in general) has been linked to weight gain. As long as you don’t overdose or load your coffee with the heavenly cream and flavoured syrup, it can be part of a calorie-controlled diet.
Improves cognitive function
Most people drink coffee to wake up and stay focused, as caffeine does indeed improve cognitive function by blocking sleep-promoting adenosine. This reduces fatigue and sleepiness, and thus improves alertness, learning and memory.
Coffee is rich in free radical-fighting antioxidants – which reduce inflammation and decrease the deterioration of brain cells throughout the ageing process. Moreover, studies have shown that coffee consumption may delay the onset of Alzheimer’s disease by several years.
Improves sports performance
Caffeine, as a natural stimulant that delays the feeling of fatigue (mentally and physically), can fuel exercise performance and result in longer, harder workouts. It’s also a mild analgesic, so you can work out for longer before you start to feel sore.
Caffeine (250 milligrams – about the amount in two cups of strong coffee) will triple the adrenaline in your bloodstream and increase your respiratory rate. As a result, sport performance can be improved.
Better kidney health
Coffee is beneficial to your urinary tract health. Caffeine is a diuretic (which explains the frequent bathroom visits), and thus increases urinary flow and decreases the potential for deposits to linger and form kidney stones.
Note: It takes 4–6 hours for an average adult to metabolise caffeine, no matter how much you drink, so if you have trouble sleeping, stop drinking caffeinated beverages at least six hours before bedtime.
How much is safe?
According to the American Journal of Clinical Nutrition, consuming less than 400 milligrams of caffeine per day is generally regarded as safe. This translates to around 3-4 cups of drip coffee, 4-5 cups of black tea or 2 energy drinks daily.
The bottom line: As long as you don’t have high blood pressure, heart arrhythmia or anxiety, you don’t need to give up on your morning cup of Joe. But remember, folks, – everything in moderation.
Michelle Lau is a nutrition expert, qualified nutritionist, and a wellness coach who specialises in sports nutrition and weight management. Her mission is to improve the health and wellbeing of Hongkongers with different health/nutritional needs and goals and ultimately lead them to a healthier and happier life. Check out her blog and Instagram (@nutriliciousss) or contact her at nutriliciousss@gmail.com.
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