Regular Coffee Consumption improves Mood and Reduces the Risk of Depression
Coffee is an integral part of many people's daily routines, often enjoyed during conversations or breaks. It offers numerous benefits, including increased attention span, enhanced fat burning, improved mood, and a reduced risk of depression. However, excessive consumption can lead to negative effects.
Assist. Prof. Mutlu Tuçe Ülker, a faculty member in the Department of Nutrition and Dietetics at Istinye University (ISU) Faculty of Health Sciences, explains important aspects of coffee consumption. Some individuals drink coffee as soon as they wake up in the morning, while others rely on it to get through the day, often consuming three to four cups. Coffee enthusiasts can enjoy this beverage at any time of day.
While consuming coffee has both benefits and drawbacks, it is essential to understand the nuances of its effects. Assist. Prof. Mutlu Tuçe Ülker, a faculty member in the Department of Nutrition and Dietetics at Istinye University (ISU) Faculty of Health Sciences, provides insight into coffee consumption, outlining its benefits and potential harms. According to Ülker,
Adults Can Safely Consume Caffeine Equivalent to 3-4 Cups of Coffee a Day
Ülker emphasizes the cultural significance of coffee, stating, "Coffee is one of the most popular beverages worldwide, enjoyed by various societies for hundreds of years, and has become an integral part of cultural traditions and social life. Caffeine, the primary component of coffee, is naturally found in the seeds, fruits, and leaves of certain plants." He elaborates on daily coffee consumption, noting, "Regular consumption of standard cups of coffee is consistently linked to a reduced risk of many chronic diseases. However, due to the potential negative effects of excessive caffeine intake, adults should limit their consumption to 400 mg per day, which is roughly equivalent to 3-4 cups of coffee. For pregnant individuals, caffeine intake should be capped at 200 mg per day. It's important to remember that metabolism and sensitivity to caffeine can vary between individuals, so these recommendations may need to be adjusted accordingly."
Department of Nutrition and Dietetics, Asst. Prof. Mutlu Tuçe Ülker
Coffee Consumption After 3.00PM Should Be Limited
Regarding the timing of coffee consumption, Ülker advises, "Coffee intake should be limited after 3:00 PM to prevent insomnia. It is best to consume coffee in the morning, particularly between 8:00 and 10:00 AM. This timeframe aligns with the body's natural cortisol production, which enhances the effects of caffeine. Since cortisol regulates alertness and energy levels, it amplifies caffeine's stimulating effects."
Coffee Increases Cognitive Performance and Attention Levels
Ülker also highlights several health benefits associated with coffee consumption:
1. Mental Health and Cognitive Functions: Coffee has been shown to improve cognitive performance and attention levels. Research indicates that regular coffee consumption may lower the risk of Alzheimer’s and Parkinson’s diseases.
2. Metabolism and Fat Burning: Caffeine boosts metabolism, increases fat burning, reduces appetite, and elevates basal metabolic rate.
3. Protection Against Disease Risk: Drinking 3-4 cups of coffee daily is associated with a reduced risk of Type II diabetes, cardiovascular disease, coronary artery disease, stroke, and mortality from cardiovascular causes.
4. Antioxidant Source: Coffee is rich in antioxidants, which help protect against free radicals and minimize cellular damage.
5. Mental Health and Depression: Numerous studies suggest that regular coffee consumption can enhance mood and lower the risk of depression.
In summary, while coffee can offer numerous health benefits, it is crucial to consume it in moderation and at appropriate times to maximize its positive effects.
Excessive caffeine intake can lead to sleep disorders and blood pressure issues.
Ülker stated that while caffeine at the recommended daily levels does not typically pose health risks, "excessive caffeine intake can result in negative health consequences, such as sleep disorders and blood pressure problems, which may vary from person to person." She elaborated on the potential issues arising from excessive consumption:
• Insomnia and Sleep Disorders: High caffeine intake, particularly from coffee, can lead to increased waking hours, resulting in fatigue and insomnia. Caffeine, especially when consumed in the evening, may disrupt sleep patterns and reduce sleep duration. These effects have also been observed in individuals who do not regularly consume caffeine and those who avoid short-term caffeine intake.
• Digestive Problems: Excessive coffee consumption can elevate stomach acid levels, potentially leading to gastritis or acid reflux.
• High Blood Pressure: Caffeine can temporarily raise blood pressure, so it's important to monitor coffee intake to protect heart health. While excessive caffeine may have a diuretic effect, moderate consumption (up to 400 mg of caffeine per day) has not been shown to negatively impact hydration status.
Quality Coffee Should Be the Preference
Ülker also discussed the types of coffee that promote health and those to avoid, stating, "To maximize the health benefits of coffee, reduce the use of sugar and cream. For most people, 3 to 4 cups of coffee daily is considered healthy. It's essential to choose quality coffee, as poor-quality beans may contain harmful chemicals." She added:
• Turkish Coffee: Various studies in recent years have supported the health benefits of Turkish coffee, which is rich in antioxidants due to being served with its grounds. Research indicates that Turkish coffee contains phenolic compounds and other antioxidants that protect cells from free radicals. Its powerful antioxidants can help reduce cellular damage. Additionally, the grounds contain bioactive components that enhance the health benefits of coffee. A study on Turkish coffee's effects on heart health found that regular consumption may lower the risk of heart disease and support cardiovascular health. Generally, 2 to 3 cups of Turkish coffee per day is considered a healthy amount, although individual difference may apply.
• Filter Coffee: Filter coffee typically contains more harmful components and has higher antioxidant levels due to the separation of oils and certain coffee constituents.
• Cold Brew Coffee: Cold brew coffee tends to have fewer negative effects on the stomach due to its lower acidity. The health benefits may also be enhanced as antioxidants dissolve more effectively during the cold brew process.
High Doses of Caffeine Have the Potential to Be Addictive
She noted that quitting caffeine after consuming large daily amounts can lead to withdrawal symptoms such as headaches, fatigue, decreased alertness, and a depressive mood.
In conclusion, there is substantial evidence indicating that coffee consumption can reduce the risk of cardiovascular disease and cancer. Daily intake of 2-3 cups of coffee is associated with a decreased risk of numerous chronic diseases. However, due to the various negative effects of high caffeine intake, it is advisable for adults to limit their caffeine consumption to 400 mg per day, while pregnant and breastfeeding women should restrict it to 200 mg per day. Since individual metabolism and sensitivity to caffeine can vary significantly, lower amounts may be appropriate for some people. Therefore, caution should be exercised regarding coffee consumption.