Most of us want to drink coffee for its high caffeine content, making it the perfect choice after a turbulent night or in the middle of a long day.
This powerful drink is known to have many physical benefits in the right quantities, but exactly how much can you drink safely every day? Here's how to balance your coffee intake for full benefits, without unpleasant side effects.
How much coffee can you drink every day?
Caffeine is a natural stimulant found in coffee and is known for its strong effects on the mind and body.
- According to the European Food Safety Authority's (EFSA) review of caffeine safety
- moderate coffee consumption is usually defined as three to five cups per day, and while this may seem like a generous amount of drinking every day
- it should be noted that this is generally considered safe if coffee is consumed as part of a healthy and balanced diet.
Dr Simone Laupscher, registered dietitian and drafter of the WelleCo dietary supplement group, said
"There is a long-standing debate about whether coffee is good or bad for you, and through a research study it seems to be a double-edged weapon
while it can make you feel more vigilant, productive and motivated, for some it can lead to hyperactivity, anxiety and inability to focus. When integrated into a balanced diet and lifestyle, it has many health benefits - but excessive coffee can lead to deterioration of health and addiction, as with red wine. "
Although there are many positive reasons for including coffee in your lifestyle, Dr. Laupscher added that it is important to "keep your balance right" in order to enjoy this drink safely.
What is the safest way to drink coffee?
Three to five cups of coffee per day can be considered a safe amount by the European Food Safety Authority, but the way you drink it can have a significant impact on how well your body responds to this stimulating drink.
Dr. Laupscher said: "I recommend people have one cup of coffee a day if they drink two litres of water. It's all about the ratio of water to coffee ".
Timing is also essential when it comes to drinking coffee, because caffeine can reduce the absorption of key nutrients, such as vitamin C.
For this reason, it is always recommended to enjoy your coffee outside of mealtimes and keep it out of your system while taking supplements.
What are the benefits of drinking coffee?
- When enjoying coffee in a safe amount, it can offer a range of health benefits.
- According to coffeeandhealth.org, some of the main advantages of coffee include:
- Improved digestion
The 2022 review, supported by the Institute of Scientific Information on Coffee (ISIC), revealed that coffee can help stimulate digestion, while providing potential protection against certain digestive disorders, including gallstones and pancreatitis.
"Coffee was found to stimulate the production of gastrointestinal hormone gastrin, and hydrochloric acid present in stomach juice - both of which help break down food in the stomach," the Coffeeandhealth.org website said.
Dr JW Langer, a Danish physician, nutritionist and lecturer in medical pharmacology at the University of Copenhagen, said: "Many studies show that athletes who consume caffeine before a race or sporting event are able to move forward faster, continue longer and recover more quickly than athletes who do not have an extra boost. This is particularly true of endurance events such as long-distance running. "
- Improving health
A 2017 study in 10 European countries found that more coffee drinkers were 25% less likely to die during the 16-year study, compared with those who did not drink coffee.
Dr. Laupscher said: "Coffee promotes heart health, and unfiltered coffee in particular is a great source of antioxidants from cavestol and cellulose, the compounds of detterpen that have been linked to cholesterol balancing effects. coffee is now also associated with cancer prevention due to antioxidants that remove free radicals, and has long been associated with fat burning and reducing appetite ".
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