Black coffee

Black Coffee theefitness.com/black-coffee

Black coffee is a gift from God to us. Most of the entire population can’t even think of starting their day having a cup of black coffee.

It gives us a kick required for the entire day’s work, freshens our minds, and makes us feel good. You might be having or may not be having it on daily basis but how well do you know black coffee. Today we will discuss 101 all you need to know about black coffee.

Composition of Black Coffee Black coffee contains many nutrients and micronutrients, notably potassium, magnesium, and niacin. The sodium level is very low. The composition might differ depending upon the type of water being used(hard or soft water). Water might affect the composition of calcium and magnesium. Moreover, slight variations can also be found depending upon the origin, growing conditions, and processing of the coffee.

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Micronutrient

Composition per 100 ml

Sodium

Trace

Potassium

92mg

Magnesium

8mg

Riboflavin

0.01mg

Manganese

0.05mg

Niacin

0.7mg

Caffeine Content Drink

Caffeine per 100 ml product

Filter coffees

64–80 mg

Scandinavian style coffees

56–64 mg

Espressos

267–333 mg/100 ml

Cupsolo filter coffees

83 mg

Cupsolo Espressos

150–175 mg

Cupsolo Cappucino

38–44 mg

Cupsolo Latte

38–44 mg

Frezza Latte

30 mg

Frezza Vanilla

20 mg

Frezza Forte

40 mg

Caffeine Content of other products

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Drink

Caffeine per 100ml product

Soluble instant coffee

52 mg (28–84 mg)

Decaffeinated coffee

2,4 mg (0,8–4 mg)

Tea (leaves or bags)

13–36 mg

Hot chocolate

3 mg

Caffeinated soft drinks

9–14,6 mg

Energy drinks

24 mg (21–36 mg)

Milk chocolate

20 mg (3–50 mg)

Dark chocolate

200 mg ( 67–400 mg)

Benefits of black coffee There is a long list of benefits of black coffee. Let’s start with them.

Helps in improving energy level As we know that coffee contains caffeine. Henceforth, it makes us feel energized and increases energy level. Post consuming coffee, the caffeine gets in our bloodstream then it travels to our brain.

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Caffeine blocks the inhibitory neurotransmitter adenosine in the brain. This process increases the number of neurotransmitters leading to enhanced firing of neurons.

Coffee is also recommended prior to workouts because it increases Adrenaline in our body which prepares our body for intense workout. It also breaks down fat which after gets into the blood stream then which is also used as a fuel for strenuous physical activities.

Boosts memory Regular coffee drinkers have a 65% reduced risk of developing the world’s most common neurodegenerative disease. As we know that with age our cognitive skills decrease and chances of memory-related diseases like Dementia, Parkinson’s, and Alzheimer’s increase.

Coffee keeps our brain and nerves active helping us to boost our memory power. This also keeps us away from those diseases.

According to some researches coffee helps in reducing the chances of parkinson’s ranging from 32-60% and chances of alzheimer’s by 65%.

Great source of antioxidants Coffee is one of the healthiest beverage in the world being a great source of antioxidants(little warriors) such as Potassium, magnesium, Vitamin B2, B3 and B5 and manganese.

Our body consumes more antioxidants from coffee as compared to any other source like fruits or vegetables.

Improves cardiovascular health People who drink coffee regularly have lower chances of heart diseases and up to 20% fewer chances of strokes. The science behind this is that the caffeine present in the coffee increases your heart rate which gives the same benefit as a walk.

This implies that coffee gives you a strong heart. Besides, inflammation in the body is also reduced.

Cleanses your stomach Coffee being a diuretic beverage makes you pee again and again. Diuretic beverages are those beverages that cause dehydration in the body. Therefore, the more you consume the more you flush out.

As you’ll pee again and again you will flush out all the toxins and the bacteria giving you a cleanse and happy stomach.

Good for your liver

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The liver is an essential organ of our body and it’s our duty to keep it healthy. Coffee saves us from many diseases like alcoholic cirrhosis, liver cancer, fatty liver, hepatitis.

Almost every year somewhere around 31k people die because of cirrhosis of the liver. It is said that consuming 4 cups of coffee may decrease the risk of alcoholic cirrhosis by 80%, non-alcoholic cirrhosis by 30%, and liver cancer by 40%.

Helps in weight loss Being a fat-burning beverage coffee helps in weight loss. According to some researches, coffee boosts the metabolism by approx. 50%.

Coffee suppresses the release of fatty cells and glucose which helps in weight loss as it releases chlorogenic acid reason being usually people prefer to have it post-meal.

Antioxidants as well help in weight loss and we all that coffee is a great source of anti-oxidants.

Caffeine in coffee increases your energy level which helps you performing intense workouts with a lil bit of ease. It also helps in the stimulation of metabolic activity and thereby suppresses hunger.

Being a low-calorie beverage this means you can have coffee even on daily basis and you need not worry about the calories.

It gives you temporary weight loss as one frequently urinates which reduces excess water in your body.

Make sure you have black coffee. Including anything will nullify all the benefits above mentioned.

Lowers the risk of cancer Cancer is one of the most common and leading reasons for death worldwide. It causes uncontrollable cell growth in the body.

Liver cancer is the 3rd most and colorectal is the 4th most common reason of causing cancer. Drinking coffee reduces the risk of both of the type of cancer by 40% and 15% respectively.

Improves your DNA Some researchers have found that Dark roast coffee decreases breakage in DNA strands.

Coffee drinkers have DNA with stronger integrity since the white blood cells have rare instances of DNA strand breakage. Resource

Lowers the risk of type 2 Diabetes Diabetes is affecting a big portion of our society worldwide. An individual suffers from diabetes when your body elevates blood sugar levels caused by insulin resistance or a reduced ability to secrete insulin.

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Several researches have shown that regular coffee drinkers have as lower risk of 2 diabetes ranging from 11-50%. Few researches also say that every cup of coffee each day reduces 7% of risk.

Saves you from depression Depression is a serious mental issue. As per The National Institute of Mental Health (NIMH), depression is most common in ages 18-25 and in individuals belonging to 2 or more races. Know more about depression.

People who drink 4 or more cups were 53% less likely to suicide.

Researches are not really sure behind the reason but it is know that caffeine activates neurotransmitters that control mood, including dopamine and serotonin.

Disadvantages of black coffee As we have seen the advantages of coffee which might make us think that the more we will have the better it would be but remember excess of everything is bad and every coin has 2 sides. Henceforth, let’s see the disadvantages of black coffee.

Leads to anxiety When the caffeine of coffee enters our body and restricts the effects of adenosine.

Adenosine is a brain chemical which makes you feel tired and on the other hand, promotes the secretion of adrenaline which makes us feel energized.

Consuming higher doses of caffeine might pronounce the effects of it leading to anxiety, stress, rapid breathing, nervousness, jitteriness, and similar symptoms in most people.

The effects of it might differ from person to person. A caffeine-sensitive individuals might be able to see such effects in his/her body after 2-3 cups of coffee.

400mg of caffeine a day is considered to be safe for the majority of adults. It would be equivalent to 4 brewed coffees, 10 cans of soft drinks.

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Disrupted sleep It is said that coffee reduces your quality of sleep. Excessive intake of coffee can mess up your sleeping routine. It might lead to sleep disorder.

It is advised to not to consume coffee prior to your bed time.

Addictive Caffeine is a stimulant to our central nervous system. If you consume caffeine on regular basis then your body becomes addicted to it. Our body becomes intolerant to it then in order to get the same effect you need to have a larger dose.

Moreover, when people try to refrain it then they get withdrawal symptoms, like headache, exhaustion, brain fog, and irritability.

Can be lethal If an individual consumes somewhere around 80-100 cups (23litres) of coffee in a short period of time, it might kill you as it would have approx. 10-13grams of caffeine, which is lethal. Even if an individual would have 23l of water even that might kill an individual.

Avoid during pregnancy Many researches say that caffeine effects fetus even if does not but that is sure that it would reach to your baby and your baby would be highly sensitive to caffeine. Therefore, avoiding coffee is recommended and if one is unable to take it to 0 then at least try to reduce it as much as possible.

How to make black coffee Making black coffee is one of the easiest and the best thing you can make in no time.

Boil water using a coffee machine or if you do not have a coffee machine you can do it on a gas stove as well.

Put the coffee in the cup and then add hot water to it. Otherwise, add a filter to the dripper and fill it with coffee. Gently tap the surface and pour it over in a cup.

Stir it till the time it gets mixed properly.

Your coffee is ready in no time.

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Some great coffees While depending upon taste and mood you can have coffee. Nowadays, coffee is available in many flavors and has a very vivid variety. Therefore, choosing the best is quite difficult.

Upon my research I have found some great coffees.

Volcanica Coffee Kenyan AA Coffee Beans.

Peaberry Beans From Tanzania.

Sumatra Mandheling Beans from Indonesia.

Indonesian Sulawesi Toraja Coffee Beans.

Central American Geisha Coffee Beans.

Yirgacheffe beans from Ethiopia.

Death Wish Coffee Beans.

How much coffee is safe to drink Well, that might differ individual to individual. Caffeine the most active ingredient of coffee and is the most commonly consumed psychoactive substance in the world.

Caffeine might vary from 50mg to 400mg a cup. It is said that 400mg caffeine per day is the upper limit of caffeine being safe for a human.

Is it good for healthy If you have come so far then you must be aware of all the pros and cons of coffee and up to what extent it will not harm your body. Keeping all the factors in mind now it’s on you how you see that as a boon or a bane.

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