“Caffeine is the first thing you think of when it comes to coffee. But coffee also contains antioxidants and other active compounds that can reduce internal inflammation and protect the body against disease,” said Dr. Diane Vizthum, a nutrition research expert at the Johns Hopkins School of Medicine.
The Benefits of Coffee for Women
Women who drink coffee in moderation will receive specific benefits from it as follows:
- Increased Longevity:
- A study by the National Cancer Institute of the U.S. showed that people who drink coffee have a longer life expectancy than those who do not.
- Women who drink coffee are less likely to die from causes such as coronary heart disease, stroke, diabetes, and kidney disease.
- Better Blood Sugar Control:
- Researchers at the University of California found that among women who drink four cups of coffee a day, about 60% were less likely to develop Type 2 diabetes compared to those who do not drink coffee.
- Coffee contains many minerals such as magnesium and chromium, which can help control blood sugar levels.
- Reduced Risk of Heart Failure:
- Drinking 1-2 cups of coffee a day can help prevent heart failure.
- This helps reduce the risk of the heart becoming weak, making it difficult to pump enough blood throughout the body.
- Good for the Liver:
- Studies have shown that people who drink coffee are more likely to have healthy liver enzyme levels compared to those who do not drink coffee.
- Healthier DNA:
- Drinking coffee reduces DNA chain breaks – a natural occurrence that could lead to cancer or tumors if not repaired by cells.
- Reduced Risk of Cancer:
- Researchers from Harvard University have found that drinking coffee can reduce the risk of Parkinson’s disease by up to 80%.
- It also reduces the risk of colon cancer by 25% and breast cancer by 40%.
- Reduced Risk of Stroke:
- Dutch researchers observed that people who drink 2-4 cups of coffee per day have a 20% lower risk of heart disease compared to others.
- Keri M. Gans, a spokesperson for the American Nutrition Association, said this is due to the antioxidants in coffee, which have a protective effect on cardiovascular health.
So, how much coffee is optimal to gain these benefits while avoiding negative side effects?
According to the Dietary Guidelines for Americans:
- A safe amount for most women is 3-5 cups per day, with a maximum of 400mg of caffeine.
- Caffeine content can vary depending on the type of coffee, but an average 226g cup of coffee contains 95 milligrams of caffeine.
- Additionally, remember that what you add to your coffee can make a difference.
- Instead of adding cream and sugar, Dr. Vizthum suggests adding two tablespoons of milk.
- If you prefer, you can add 1/4 teaspoon of flavoring spices such as vanilla extract, cardamom, cinnamon, or cocoa powder.
