How coffee affects the risk of developing neurodegenerative diseases such as Alzheimer's and Parkinson's
A cup of coffee has been included in the Institute of Food and Nutrition's graphic Pyramid of Healthy Eating and Physical Activity since 2016. Coffee, previously considered a stimulant, is becoming a beverage used to prevent many diseases. Recent research shows that it may also contribute to the prevention of neurodegenerative diseases such as Alzheimer's and Parkinson's disease.
How do its ingredients affect health and the brain?
Coffee is a mixture of many substances: caffeine, polyphenols, chlorogenic acid, niacin, potassium, magnesium, diterpenes, vitamin E, and others (roasted coffee contains approximately 1,000 biologically active compounds). For example, chlorogenic acid consumption is associated with numerous health benefits: increasing the ability of cells to form new connections, anti-toxin activity, anti-inflammatory activity, lowering blood pressure, anxiolytic activity, reducing pain sensitivity, and weight loss. Polyphenols inhibit the harmful effects of free radicals and the development of atherosclerosis in the brain's vessels. Quercetin improves memory and has anti-inflammatory, antioxidant, and anticancer effects. It is hypothesized that coffee's antioxidant and anti-inflammatory effects may be beneficial in the prevention of neurodegenerative diseases.
Coffee in the prevention of Alzheimer's and Parkinson's disease
Alzheimer's disease is the most common neurodegenerative disease, accounting for 50-70% of cases of degenerative brain disorders. Research on the link between coffee drinking and the incidence of this disease continues to grow, and those already published indicate a beneficial effect of regular coffee consumption. The strength of this association is varied but suggestive. Experts suggest that a coffee drinking habit reduces the risk of developing the disease by approximately 30% compared to non-drinkers. Other studies indicate that drinking 3-5 cups of coffee daily can reduce the risk of developing the disease by as much as 60-65%. A similar finding has been found to reduce the risk of developing Parkinson's disease by approximately 25% in people who drink approximately 4 cups of coffee daily.
These research findings confirm the link between coffee drinking and the incidence of neurodegenerative diseases. It is difficult to pinpoint the specific coffee components responsible for these optimistic findings. Most attention has focused on caffeine and polyphenols and their positive effects. At this stage of research, it is concluded that the habit of drinking coffee does not accelerate the development of neurodegenerative diseases, and may contribute to reducing their risk.
Neurodegenerative diseases prevention - how much coffee should you drink?
It's generally accepted that 3-5 cups of espresso (i.e., no more than 400 mg of caffeine) is an average daily dose of coffee for a healthy person. However, coffee consumption depends primarily on individual caffeine tolerance. This is the decisive factor in determining how much to drink. Trouble sleeping, severe anxiety, and nausea are indicators of a caffeine overdose. It's also important to remember factors specific to coffee drinkers. Smokers, for example, metabolize caffeine much faster. Pregnant women, on the other hand, should not exceed 200 mg of caffeine daily. The caffeine content in a cup of coffee is important here, as it varies across the world. For example, in Northern Europe and the United Kingdom, it's approximately 140 mg, in Southern Europe, 50 mg, and in the United States, 85 mg. The type of coffee is also important: Robusta contains about 180 mg of caffeine in 1 cup of coffee (240 ml), Arabica about 100 mg. Equally important is the method of preparation – grinding, water temperature, and varying brewing times.
So which coffee is the healthiest?
Choosing the healthiest coffee is complex and has been a subject of much debate for years. As mentioned, the preparation method, caffeine content, and additives are important. Black coffee, served plain, is the lowest in calories and contains no added sugars or fats, which can negatively impact health.
Filtered coffee, on the other hand, contains less cafestol, a substance that can raise cholesterol levels. Green, unroasted coffee retains more antioxidants and is considered a healthier alternative to traditional black coffee. Adding cinnamon to coffee may provide additional health benefits, such as helping regulate blood sugar levels. Adding cardamom to coffee not only enhances its flavor but may also improve digestion.
Choosing coffee with plant-based milks like almond, oat, or soy can be beneficial for those avoiding lactose or preferring plant-based protein sources. Cold brew coffee contains less acid, making it better for those with sensitive stomachs.
Organic coffee, grown without the use of artificial pesticides and fertilizers, can be an interesting choice, offering benefits for both health and the environment. Finally, decaf is a good option for those who need to avoid caffeine for health reasons, such as high blood pressure or sleep disorders. Robusta coffee contains more caffeine than Arabica, but Arabica is considered healthier due to its higher antioxidant content.
It turns out that coffee can be our ally in the fight against premature brain aging. It may also be important in preventing neurodegenerative diseases, and older people don't have to give up the pleasure of drinking coffee.
Sources:
https://www.healthline.com/
The information contained in this article is for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. It is recommended that you consult a physician or other qualified healthcare professional for advice regarding specific symptoms, ailments, or health conditions.