Hundreds of millions of people drink coffee every day. However, the controversy surrounding it does not subside. That is why the benefits and harms of coffee for both women and men have been carefully studied in recent years. Scientists are trying to understand what other effects, besides the long-known ones, coffee can have on the body.
According to the National Coffee Association of the United States, more than 50% of adults in the United States drink coffee every day. In Russia the statistics are similar. Around the world, coffee is the second most popular drink after water in many countries. And coffee is the leading source of caffeine in the human diet.
Coffee is not only rich in caffeine, but it is also rich in antioxidants and contains small amounts of micronutrients that your body also needs. However, in addition to its benefits, coffee can cause real harm to the body, as it has many different side effects. Health experts often advise that certain groups of people limit their consumption to avoid adverse health effects.
In this article we will look at the scientific facts about the benefits of coffee. We will pay special attention to the benefits and harms of coffee for women. Since coffee often has a strong impact on women's health.
What is coffee
Coffee is a hot drink brewed from roasted coffee beans, which are the seeds of the berries of the Coffea plant. There are many different varieties of coffee, each different depending on the type of beans used, brand, and preparation method.
There are also several specialty coffee-based products, including coffee flour, coffee scrubs, essential oils, syrups, and even coffee enemas.
Caffeine is a well-known nootropic. These are substances that can enhance human brain performance and cognitive abilities. Therefore, caffeine is available as a dietary supplement in the form of an extract from green coffee beans that have not been roasted or processed.
There are many different types of coffee drinks that go far beyond the traditional cup of joe. Some of them include:
- Cappuccino
- Espresso
- Nitro coffee
- Americano
- Irish coffee
- Latte
- Cafe Mocha
- Keto coffee
- Turkish coffee
- Cafe Macchiato
- Cold coffee
- Cafe Cubano
- Flat white
Coffee - benefits and harm for women
The effect of coffee on the body. How does coffee affect the body?
The effects of the drink will be different for each person. Therefore, the opinion about him is not always clear. The effect of coffee on the body depends on individual characteristics:
- stability of the nervous system,
- age category,
- health conditions,
- sensitivity to caffeine
- number of cups of coffee drunk.
Coffee has a beneficial effect on the nervous system, increasing resistance to stressful situations, concentration, performance, and memory. Therefore, they often drink an energy drink before work, study or training. People who drink coffee adapt more easily to new conditions and are not prone to suicide.
With regular use, the nervous system gets used to the action of the alkaloid and in order to stimulate it, you have to drink more and more cups of coffee. An addiction is formed, which is difficult to get rid of, and most people do not strive for this by increasing the dose of caffeine.
For information: Many people consider coffee to be, to put it mildly, not a healthy drink, and try to use a substitute. But research by English scientists proves that caffeine is important for the body. In addition to coffee, it is found in Coca-Cola, chocolate, and tea. You can get rid of irritability and headaches by eating half a bar of chocolate a day or drinking two cups of coffee or three cups of tea.
For a long time there has been debate about how beneficial coffee is to the cardiovascular system. Studies have revealed the ability of caffeine to increase blood pressure, so it is useful for hypotensive people to consume it.
It was found that the invigorating drink:
- enhances the effect of painkillers and antibiotics,
- lowers the level of histamine, which causes allergies,
- activates metabolism, all metabolic processes, reducing appetite,
- maintains healthy microflora in the intestines and oral cavity,
- coffee “works” as a preventative against senile dementia,
- Coffee is talked about as a preventative against cancer: one of the substances in its composition inhibits the growth of cancer cells,
- “happiness hormones” are released: serotonin and dopamine, their action promotes stress resistance and improves mood.
Important: This is the effect of coffee on the body of an absolutely healthy person. If you suffer from chronic diseases, then it is better to give up the coffee drink.
What are the health benefits of coffee?
Let's look at the scientific facts about the beneficial properties of coffee for women and men.
High antioxidant content
It may surprise you that many medical practitioners now recommend drinking coffee. That's because some sources show that one of the main health benefits of coffee beans is its powerful antioxidant properties, which may be even stronger than those of cocoa or some forms of tea leaves.
What is the level of antioxidants in coffee compared to other healthy drinks? Research shows that the average cup of coffee may contain more polyphenolic antioxidants than cocoa, green tea, black tea, and herbal tea. While it's still recommended to get most antioxidants from whole foods like fruits and vegetables, coffee can be another good addition. if you love him.
The benefit of coffee for women lies in its ability to effectively fight free radicals. Harmful free radicals damage cells and cause inflammation, thereby speeding up the aging process in the body. The two main antioxidants responsible for most of coffee's benefits are chlorogenic acid and caffeic acid, which can help protect cells from damage and oxidative stress.
Protects Liver Health
Another benefit of drinking coffee is that it improves blood circulation and can stimulate liver function.
For example, a study published in the Archives of Internal Medicine found that increased coffee consumption was associated with lower rates of liver disease progression in people with hepatitis C. Drinking a regular cup of coffee a day reduced the risk of developing alcoholic liver syndrome by 20% (). Another study found that coffee may also protect against cirrhosis, including alcoholic cirrhosis ().
Therefore, if you sometimes treat yourself to alcoholic drinks, drink a cup of strong natural coffee. This will help you protect your liver a little from the harmful effects of alcohol. However, you should not abuse either alcohol or coffee. And to support the liver, it is better to use more effective herbal remedies, such as milk thistle.
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- Coffee for intermittent fasting
Improves physical performance
An impressive benefit of coffee for both women and men is its ability to enhance physical performance, helping to take your workout to the next level. Many studies show that coffee increases alertness and improves mental and physical performance in the short term. According to the study, caffeine does not directly improve maximal oxygen capacity, but it may help increase strength and endurance. Coffee has been shown to increase speed and power output in simulated race conditions and activities that last either a very short time (about 60 seconds) or a long time (two hours) ().
Caffeine is often used as an ergogenic aid before and during prolonged exercise. This is one of the reasons why many endurance athletes and fitness enthusiasts like to drink coffee before heading to the gym or competition, as it is known to improve performance and help improve concentration and stamina.
One scientific report found that when coffee was consumed before and after exercise, strength and athletic gains were significantly faster compared to groups taking a placebo and decaffeinated coffee.
Supports Cognitive Functions
Do you want your mind to be sharp and decisions to be made quickly? The benefits of coffee for women and men as a nootropic are known. Coffee has been shown to increase blood flow to the brain, which helps support cognitive function.
Additionally, coffee and caffeine have been extensively studied as a natural therapy for Alzheimer's disease as well as other neurological diseases. In an animal study conducted by the Florida Alzheimer's Disease Research Center, mice given caffeine in their drinking water from a young age onwards showed protection against memory impairment and lower levels in the brain of an abnormal protein (amyloid-beta or Abeta), which is thought to be central to to the development of Alzheimer's disease. Aging mice with cognitive decline showed memory recovery and decreased levels of Abeta in the brain after just one to two months of caffeine treatment ().
May help prevent diabetes
There is ample evidence that drinking coffee (six or more cups per day) can significantly reduce the risk of developing type 2 diabetes. Drinking two or three cups of coffee per day was associated with a lower incidence of type 2 diabetes in younger and middle-aged women, according to the study. Another large review of 18 studies found that one cup of coffee a day reduced the risk of developing type 2 diabetes by 7% (). Naturally, we are talking about coffee without sugar and milk.
It is believed that chlorogenic acid, one of the main antioxidants found in coffee, may also reduce the absorption of glucose from sugary or high-carbohydrate foods. This may slow the release of sugar into the blood after a meal and may be helpful in preventing insulin resistance.
Women have the largest sweet tooth, so the described benefits of coffee will be more relevant for them.
Promotes Heart Health
Unfiltered coffee is an important source of the antioxidants cafestol and kahweol, which are diterpene compounds that have a positive effect on cholesterol levels. Coffee consumption has been associated in large epidemiological studies with a reduction in mortality from both all causes and cardiovascular diseases ().
In addition, coffee consumption is associated with a lower risk of heart failure and stroke. Surprisingly, coffee is also even associated with a reduced risk of cardiac arrhythmia. Although many people feel that coffee increases their heart rate and general feeling of nervousness.
May have anti-cancer properties
New research suggests there may be a link between coffee consumption and cancer risk. It is noted that this powerful ingredient may protect against several different types of cancer. For example, a review in Scientific Reports notes that drinking coffee is associated with a lower risk of several types of cancer, including cancers of the mouth, pharynx, colon, liver, prostate, endometrium, and melanoma ().
Increases fat burning
The biggest benefit of coffee for women is that this delicious drink promotes weight loss. Research shows that coffee can help increase fat burning and metabolism to enhance weight loss. According to a study published in the Annals of Nutrition & Metabolism, caffeine was able to increase metabolism by an average of 7% within three hours of consumption (). Note that it is best to minimize the use of added sugars or creamer or stick to unsweetened coffee to reduce the amount of black coffee calories you consume.
Coffee and hormones. The effect of coffee on male and female hormones
The mechanism of coffee’s effect on hormonal levels is being actively studied by scientists. The main component of the drink, which acts on the endocrine system, is caffeine. The plant alkaloid activates the work of the hypothalamic-pituitary-adrenal system (HPA), a set of endocrine glands responsible for the body’s response to stress both at rest and during active actions.
The adrenal glands secrete two key hormones:
- adrenaline – increases breathing and heart rate, increases blood pressure;
- cortisol – releases glucose reserves, which the body needs during stress.
The exact mechanism of caffeine's effect on the GNS is still poorly understood. There is a version that increased work of the adrenal glands is caused by a lack of the “sleep hormone” adenosine. Caffeine suppresses the functioning of adenosine receptors, which is why the drink has an invigorating effect on the body.
It has been noted that under stress associated with increased workload, people tend to drink more coffee. Experiments conducted on rats showed that caffeine has a negative effect on animals under stress - they got sick and died faster than rodents that were not injected with the alkaloid. The result of the research was a whole wave of publications about the dangerous effects of coffee on the adrenal glands.
The danger turned out to be greatly exaggerated, since the human body does not react so strongly to coffee. The intensity of the reaction depends on hereditary predisposition, metabolic rate, age and even nationality. In addition, people who regularly drink coffee develop tolerance to the drink over time. As a result, coffee does not affect hormones significantly enough to cause serious harm to the adrenal glands.
Coffee and female hormonal levels
In 2004, the Queensland Institute of Medicine in Australia conducted a study on the relationship between diet and the risk of developing breast disease. The effect of caffeine on the female body was also studied. Scientists have concluded that the alkaloid stimulates the development of benign formations and can be dangerous if there is a tendency to develop fibrous tissue in the mammary glands, as well as with uterine fibroids and polycystic ovary syndrome.
Studies conducted over time have suggested that coffee:
- suppresses fertility and leads to problems with conception;
- may cause ovulation disorders as it increases cortisol levels;
- increases the risk of miscarriage along with drinking alcohol and smoking.
In 2012, The American Journal of Clinical Nutrition published the results of another study on the effect of coffee on female hormones. The experiment involved 250 women who were regularly examined two to three times a week for two months. Participants drank 1-2 cups of coffee per day.
As a result, the picture turned out to be ambiguous. During the experiment, it turned out that caffeine led to a decrease in estrogen levels, but only in white women. In the case of other races, the opposite picture was observed. As a result, scientists came to the conclusion that the effect of coffee on women’s hormonal levels has not been studied enough, and it is premature to draw global conclusions.
Coffee and male hormones
Testosterone is a vital male sex hormone, and with constant consumption of coffee, it increases its level, which helps improve athletic performance and stimulates muscle growth. However, as a result of many conflicting publications, some men have become wary of coffee due to suggestions that the drink is a source of androgens.
A detailed study of the composition will reveal that coffee contains female hormones. Green grains contain plant estrogens, in particular trigonelline. However, most of it breaks down during heat treatment and turns into pyridine, which is what gives roasted coffee such an intense aroma.
Coffee affects hormones only in overdose
The danger of excessive coffee consumption for the male body does not lie in the presence of phytoestrogens. High doses of caffeine lead to the production of large amounts of cortisol, which suppresses testosterone. In order for the drink to bring only benefits, you must adhere to the recommended norms and not drink more than 2-3 cups of espresso per day.
Attention! Self-medication may be dangerous, consult your doctor.
Nutritional value of coffee
The two most common types of coffee are Arabica and Robusta. Although coffee is not an important source of vitamins and minerals in your diet, it is a much better choice than energy drinks, sodas, and sweetened teas or juices. It contains no sugar or carbohydrates and virtually no calories, making it suitable for almost all diets, including vegan, paleo and keto.
One 250 ml cup of coffee contains:
- Calorie content - 2.4 kcal
- Proteins - 0.3 g.
- Riboflavin - 0.2 mg (11%)
- Pantothenic acid - 0.6 mg (6%)
- Potassium - 116 mg (3%)
- Manganese - 0.1 mg (3%)
- Magnesium - 7.1 mg (2%)
- Niacin - 0.5 mg (2%)
How much caffeine is in coffee? Levels may vary slightly depending on factors such as bean type, brand, and coffee preparation method. For example, a standard cup from Starbucks is known to contain much more caffeine than the average medium roast coffee you make at home.
On average, a 250 ml cup of brewed coffee from ground beans contains about 95 mg of caffeine. Meanwhile, the same size cup from Starbucks contains a whopping 155 mg. In contrast, an average espresso contains about 64 mg, and a cup of green tea contains about 44 mg. This means that drinking a cup of coffee from Starbucks will give you more than three times more caffeine than green tea made with one tea bag.
Coffee from coffee shops contains more caffeine per cup of coffee.
History of coffee and benefits of coffee in folk medicine
Coffee is a centuries-old drink made from roasted coffee beans, which are the seeds of the coffee fruit from the Coffey tree. Records show that coffee has been consumed for over 500 years, dating back to the 15th century when it was first drunk by people living in Yemen during religious ceremonies.
It is also believed to have healing properties. According to Traditional Chinese Medicine, coffee stimulates the liver, helps regulate menstruation, and cleanses the gallbladder to protect against gallstone formation.
In recent years, many of the hidden health benefits of coffee have come to light as more and more research is conducted.
Today, coffee beans are grown in more than 70 countries around the world, mostly in warm tropical regions along the equator such as Central and South America, Southeast Asia, India and Africa.
Harm of coffee for women and men
Although caffeine and coffee have many benefits, there are several disadvantages of coffee as well as negative effects of caffeine.
Addictive
Consuming too much caffeine can be addictive, leading to overdose. There is a danger that this may lead to overstimulation of the body.
Caffeine withdrawal can lead to headaches, anxiety, irritability, trouble concentrating, fatigue, digestive problems and changes in appetite.
Excessive coffee consumption can also cause fatigued adrenal syndrome.
May cause digestive problems
Nausea, vomiting and diarrhea are just some of the possible side effects associated with drinking coffee. They are associated with the laxative effect of coffee, which is caused by the release of gastrin, a hormone that stimulates movement in the digestive tract. Research also shows that caffeine may worsen symptoms of gastroesophageal reflux disease (GERD), which is a condition characterized by heartburn, nausea and belching.
May alter mood and increase anxiety
The caffeine in coffee has the ability to affect hormones, neurotransmitters, nerve signals and muscles. This is especially true if you have existing health conditions - such as anxiety, heart problems or diabetes. Or if you drink coffee to help change how you feel and get rid of fatigue. Because caffeine increases alertness and releases adrenaline, it can worsen anxiety and nervousness. So one of the benefits of giving up coffee and other stimulants may be an improvement in your mood, especially if you suffer from ongoing stress or chronic anxiety.
May contain many calories
Many women drink coffee only with sugar or milk, but there is no benefit from such coffee, only harm.
In this case, all the benefits of coffee as a means of losing weight disappear. Drinking coffee with sugar and cream can cause you to accumulate extra calories, which will ultimately hinder your overall weight loss. A good coffee option for weight loss is to simply enjoy your coffee black or use a natural low-calorie sweetener like stevia to add a hint of flavor. Almond milk, oat milk, or cinnamon and honey are some other easy ways to enjoy your cup of coffee without packing on the extra pounds.
Interferes with the absorption of minerals
Coffee seriously interferes with the absorption of vitamins and minerals from foods and dietary supplements. This fact is especially important for women. Because it is women who most often suffer from anemia, which is caused by a deficiency of iron or vitamin B12. But when a woman starts taking iron supplements to treat anemia, the iron will not be absorbed if she drinks it with coffee.
Coffee binds not only iron, but also zinc, copper, manganese and many vitamins. Therefore, if you are eliminating a deficiency condition, it is recommended to completely eliminate coffee from your diet. Otherwise, coffee causes you a lot of harm without bringing any benefit.
Not recommended for some people
In moderation, coffee can be safely consumed by most people as part of a healthy diet. However, there are several categories of people who should not consume caffeine in general.
Children, for example, have long been advised to avoid drinking coffee because of its potential effects on growth and development. It has been proven that coffee can cause problems such as hyperactivity and insomnia.
Coffee is also not recommended for teenagers.
Pregnant women should also limit their caffeine intake to 200 mg per day to prevent adverse birth outcomes and birth defects.
Antioxidants are contained only in natural, non-sublimated coffee.
Osteoporosis
The final argument for reducing caffeine intake concerns age-related changes. After menopause, women begin to lose calcium from their bodies. This is due to a drop in estrogen production. As a result, many older women suffer from osteoporosis, which leads to brittle bones and frequent fractures.
Coffee, beloved by many, not only flushes a significant part of calcium from the body, but also prevents the absorption of what remains. Women who drink more than three cups of this drink per day risk facing a very painful and unpleasant old age.
Benefits of Coffee vs Green Tea
The health benefits and harms of coffee and tea for women have been extensively studied, and there are a number of similarities between the potential health benefits of tea and coffee. Both contain caffeine plus antioxidants and have been shown to protect against chronic disease, free radical damage and inflammation.
However, green tea contains much less caffeine, which may be beneficial for those who want to reduce their consumption. It also contains antioxidants such as epigallocatechin gallate (EGCG), which contributes to many powerful health benefits. Like coffee, green tea is shown to improve heart health, lower blood sugar, support cognitive function and increase weight loss. Because it contains less caffeine, it is better tolerated by those with certain health problems or those who are sensitive to its effects.
Healthy Coffee Alternatives
If you're trying to cut back on your caffeine intake or are simply looking for other healthy drinks to add to your morning routine, here are some healthy coffee alternatives you might consider:
- Chicory. Made from chicory root rather than coffee beans, chicory coffee has a nutty, slightly woody flavor and is used as a popular substitute for regular decaf coffee.
- Lemon water. Swapping your coffee for lemon water is an easy way to stay hydrated and refreshed, while also giving your body a generous dose of vitamin C.
- Mushroom coffee. This type of coffee is half regular coffee and half mushroom extract, providing the benefits of both while reducing the caffeine content of the drink.
- Tea . Available in green, black, white or herbal tea varieties, tea is an antioxidant-rich alternative to coffee that contains less caffeine but contains many of the same polyphenols and flavonoids.
- Kombucha. Made from fermented tea, this sparkling drink contains probiotics and health benefits to help you get through your morning.
- Turmeric latte. This soothing hot drink is made using a blend of spices such as turmeric, cinnamon, black pepper and ginger root powder, all mixed in a combination of almond milk and ghee.
Precautionary measures
Want to know how much you need to drink to reap the health benefits without harming your body? Also, is it good to drink coffee every day, and can you drink coffee on an empty stomach?
A moderate amount for healthy adults is 300-500 mg of caffeine per day, which is about five cups of regular home coffee or a little more than one Starbucks Vent (which contains about 410 mg).
For pregnant women, this amount is lower - about 200 mg per day or less, although many pregnant women still choose not to drink anything at all to minimize the potential risk from coffee.
Most medical experts ideally recommend drinking one to two cups per day, which is not associated with negative reactions but appears to be beneficial for most people.
What are the side effects of coffee? Some of the most common symptoms include nausea, vomiting, diarrhea, anxiety, insomnia and headaches. Many of these are related to caffeine consumption, so for those who experience persistent side effects, it is recommended to reduce your caffeine intake or take advantage of the benefits of decaffeinated coffee.
Final Thoughts
- Coffee is a drink made from roasted coffee beans, which are obtained from the berries of the Coffea plant.
- Coffee contains several antioxidants and small amounts of riboflavin, pantothenic acid, potassium and manganese. The caffeine content of coffee can vary depending on many different factors, but the average cup contains about 95 mg of caffeine.
- Health benefits of coffee for women and men include: improved cognitive function, liver health, physical performance and fat burning.
- Is coffee harmful for women and men? Despite its potential benefits, there are disadvantages associated with coffee consumption. It can be addictive, increase anxiety, and cause digestive problems.
- However, in moderation, coffee can be enjoyed as an excellent addition to a balanced, healthy diet for most people.
What are the benefits of coffee for women? Properties of coffee
The drink owes its properties to the caffeine it contains.
The properties of the drink are due to the high content of a substance such as caffeine, due to which it is classified as a harmful product. However, those who regularly drink this drink will certainly note that it has significant benefits: for example, increased performance, endurance, and improved brain function. And for people suffering from low blood pressure, it is a “savior” that allows them to maintain their body in good shape.
If we analyze the data of modern scientific research, we can conclude: the idea that coffee is harmful for women is nothing more than a myth. Of course, this drink still has a negative effect on the body, but the benefits of coffee for the female body are also difficult to overestimate. In particular, moderate consumption of a caffeinated aromatic beverage can:
- improve attention and memory;
- prevent the development of stress and depression;
- increase the body's resistance to various diseases;
- prevent asthma, atherosclerosis, diabetes, cholelithiasis;
- reduce the risk of heart attack, liver, pancreatic, colon and rectal cancer, as well as Parkinson’s disease;
- fight the aging process in the body.
Speaking about the benefits of coffee for women, we also note its high content of vitamins A, B and C, as well as minerals (potassium, magnesium, iron and calcium). These substances help improve the condition of the skin, hair and nails, prevent skin aging, and improve the functioning of the nervous system.
At the same time, abuse can cause negative consequences for the female body, which will be discussed below.
Coffee contains many beneficial vitamins and minerals
Harm
The harm that coffee can cause to the body is associated with the caffeine content in it, which has a strong effect on the nervous system and other organs. In small concentrations, caffeine is absolutely harmless, but if consumed regularly in large quantities, it can cause a serious blow to the functioning of internal organs. Speaking about the dangers of coffee, it is worth noting that this drink is especially dangerous for women, since the body of the fair sex is more sensitive to the effects of harmful substances in comparison with the male body.
