Crystal Kiseka (Nutritionist &Entrepreneur)
Coffee is a loved beverage known for its ability to fine-tune one’s focus and boost one’s energy levels. Many people worldwide depend on their daily cup of coffee right when they wake up to get their day started on the right foot. Globally, an estimated two billion cups of coffee are consumed everyday. Coffee contains more than 1,000 compounds that can benefit the body.
1cup (8 ounces) of coffee contains; 2 calories, 0.3g protein, 0.2mg Vitamin B2, 0.5mg Vitamin B3, 4.7mg Vitamin B9, 4.7mg calcium, 7.1mg magnesium, 116mg potassium, 0.1mg manganese, 95mg caffeine, 236g water and no fat or carbohydrate content. Health benefits of coffee An energy booster; because a single cup of regular coffee contains about 95mg of caffeine, it can help one feel less tired and increases one’s energy levels. Some studies have found that it may also have cognitive benefits, improving memory and mood.
If you are looking to drop a few pounds, coffee may give your body a metabolic boost. 100mg of caffeine increases the resting metabolic rate by 3 to 4 percent. Resting metabolic rate (RMR) is the total number of calories burned when one’s body is completely at rest. RMR supports breathing, blood circulation, organ functions and basic neurological functions. Studies have found that metabolic rate increases almost immediately after coffee consumption and remain elevated for up to three hours.
Along with regular physical activity and watching one’s diet, coffee may also reduce one’s risk of type 2 diabetes. Coffee protects the function of the beta cells in the pancreas, which produce insulin that regulates blood sugar levels. Coffee also contains magnesium, which helps the body break down sugar. Drinking coffee protects against neurodegenerative diseases.
These include a variety of disorders such as Alzheimer’s disease, Parkinson’s disease, Huntington’s disease and spinal muscular atrophy. These diseases are often incurable and debilitating. Studies have shown that coffee may help protect the brain and lower the risk of these diseases. Coffee also helps protect the liver. According to research, there’s an ingredient in coffee that may help lower the risk of cirrhosis, or scarring of the liver. A daily cup of coffee could lower the risk of chronic liver disease by 15%.
Why you should limit coffee intake Excess consumption of coffee is associated with: anxiety, insomnia, diarrhea, acid reflux and dehydration. Caffeine also interacts with certain medications such as certain psychiatric drugs, thyroid medications, heartburn drugs and antibiotics. Some people could become physically dependent on coffee in that, the absence or reduction of coffee consumption in these individuals could result in caffeine withdrawal symptoms such as; headaches, fatigue, reduced energy and alertness, sleepiness, low mood, irritability and concentration problems. Consuming large amounts of caffeine during pregnancy may also increase the risk of miscarriage or low birthweight, so it’s best to limit caffeine intake to 200mg (2cups) per day
HOME-BREWED POUR OVER COFFEE
32g freshly ground coffee
500 ml hot water
1 coffee filter paper
1 Reusable coffee filter holder
INSTRUCTIONS
• Bring your water to a boil.
• Insert the filter paper into the holder.
• Add coffee grounds to the filter and shake gently to level.
• Add just enough water to cover the coffee grounds so the coffee can “bloom.” Then wait 45 seconds. This is a step that lets gas escape from the coffee to help improve the overall flavor.
• After the bloom, pour the remaining hot water over the coffee in small circles.
• Once brewed, remove the filter and enjoy your hot cup of coffee.
• Add milk and sugar to taste as desired
