Drinking coffee in moderation, about 3-4 cups a day, is beneficial for the brain by reducing fatigue, improving mood, and preventing diseases such as Alzheimer’s and Parkinson’s.
Coffee is a popular beverage worldwide, containing hundreds of bioactive compounds, notably caffeine, chlorogenic acid, trigonelline, cafestol, and kahweol. The US Food and Drug Administration (FDA) recommends that adults should not drink more than five cups of coffee, or about 400 milligrams, per day to avoid side effects.
Drinking coffee in moderation every day brings many health benefits such as reducing the risk of prediabetes and neurological diseases, and supporting weight control.
Improve brain function
Caffeine stimulates the central nervous system, promoting the release of other neurotransmitters, including noradrenaline, dopamine, and serotonin. Caffeine also improves various aspects of brain function, including mood, reaction time, attention, academic performance, and mental function.
Reduce fatigue
Caffeine affects the central nervous system in several ways. These effects are primarily due to the way caffeine interacts with adenosine receptors, an organic compound that causes the brain to send signals that the body is tired.
The main advantage of caffeine is that it binds to adenosine receptors, displacing them in the brain, thereby reducing the feeling of fatigue. However, this effect only lasts for a certain period of time, at which point you may need another cup to replenish your energy.
The ideal time to enjoy coffee is early in the morning. Avoid consuming it late in the day as caffeine can reduce the quality or disrupt sleep, making a person feel more tired the next day.
Reduce the risk of Alzheimer’s disease
Alzheimer’s disease is the most common cause of dementia. It usually starts slowly but gets worse over time. However, diet can impact your risk of developing Alzheimer’s and other forms of dementia.
Nanjing Medical University Hospital, China, studied the effect of caffeine in reducing the risk of Alzheimer’s disease. The results of 11 studies, about 29,000 participants, showed that people who regularly drink coffee, 3-4 cups a day, have a lower risk of Alzheimer’s disease.
Prevention of Parkinson’s disease
Parkinson’s disease primarily affects movement, often accompanied by tremors. There is no cure, so prevention is important.
The Finnish National Institute of Public Health studied the effects of coffee in preventing Parkinson’s disease. About 29,000 participants, aged 25-74, with no history of the disease, were divided into three groups: non-drinkers, those who drank 1-4 cups, and those who drank more than 5 cups of coffee per day. After 12.9 years of follow-up, the risk of Parkinson’s disease was 29% lower in those who drank 3-4 cups of coffee per day. Drinking 5 cups or more did not seem to provide much benefit.
To maximize the benefits, drinkers should prioritize black coffee, avoid adding too much sugar, fat or sweeteners to the cup of coffee. Instead, add natural herbs and spices such as cinnamon and coconut oil to improve the flavor.