Kick-start the day with a cup of coffee which offers  health advantages. Dr Sujatha Varalwar tells you  more

We all love coffee! Brewed coffee is a deep concoction of happiness and caffeine to mollify within and wake up the tired mind. Millions of people across the world look forward to a cup of coffee to start the day on an energetic note. It’s interesting to know what makes this drink so sought after, how and why it gained so much importance. Coffee was first discovered in Ethiopia where it grew naturally, from there the plants then were taken away by Arabians, who actually made a drink out of the coffee beans and later it was smuggled to Europe, North America and India. The flavour and refreshing effect made it a popular drink in all strata of the society.

What does coffee contain: The popular ingredient is the caffeine , small amounts of  vitamins, (Vitamin B6, Niacin, folate Riboflavin )  minerals, anti-oxidants, some components , such as polyphenols with anti-adhesive properties against some viruses, also known to have protective effect against cavities and dental infections.

Benefits: In normal adults, it is known to have a stimulating effect which lasts for a few hours after it is consumed. It stimulates the nervous system, peak effect in 15 to 45 minutes. Caffeine blocks the effect of chemical messenger that causes sleep, increased levels of adrenaline and acts as a natural stimulant that affects the brain.

In Parkinson’s disease and ADHD (Attention deficit hyperactivity disorder), by increasing dopamine levels it helps improve focus, reduces forgetfulness and improves controlling emotions.

There is increase in heart rate, blood pressure, increased energy, and elevates mood. It is metabolised in liver.

It protects heart, reduces mortality due to heart failure.

Anti-oxidant effect: Fight tissue damage. As roasting destroys anti-oxidants, it is said that green coffee has more beneficial effects on the body, and also known to help in weight loss.

Milk is known to reduce availability of anti-oxidants.

Diabetes: It helps in type II diabetes and manage insulin levels.

Cancer: It is known to reduce incidence of liver cirrhosis, and liver cancer. 

Side effects: Coffee is a safe drink when consumed in a limit of two-three cups per day, (up to 400 mg of caffeine) when taken in larger quantities, it can cause irritation, sleeplessness, irregular heartbeats and insomnia.

Too much coffee can cause dehydration.

It is known to interfere with bone health, large quantities in pregnant women may cause premature birth and fetal loss.

Coffee when added with milk, sugar and cream the caloric and nutritional values change and weight watchers should keep in mind the added calories.

Allergy: Some report allergic effects like itching, rashes , breathing problems, swelling of lips, eyelids and others are seen. This could be due to some contaminants such as mycotoxins or other ingredients like dust, rarely can it cause anaphylactic shock.

When to avoid: Breast feeding mothers should avoid coffee, one-two hours before feeding or it may case irritation and restlessness in children.

It’s better avoided in children and adolescents, also if a person has taken alcohol.

Thus coffee is a low calorie drink, when taken in the above mentioned limits has positive effects on the physical health and elevates mood of the person, especially when taken in the morning can boost energy and kick start the day . One has to be careful not to get addicted, and enjoy this lovely beverage which is world’s favourite.

The writer is Health & Lifestyle coachand Nutrition Consultant