Coffee: Benefits, Side Effects, and Recommended Daily Intake

Coffee is one of the world’s most popular beverages, made from roasted or ground coffee beans. Its key component is “caffeine,” which stimulates the central nervous system, helping people feel more alert, energized, and focused.

Today, coffee is enjoyed worldwide and prepared using various brewing methods such as espresso, drip coffee, cold brew, and French press. Each method offers its own unique flavor and aroma.

What Coffee Varieties Are Grown in Thailand?

Most coffee grown in Thailand is the “Robusta” variety, accounting for approximately 98% of production. Robusta is mainly cultivated in southern provinces such as Chumphon, Ranong, Surat Thani, and Nakhon Si Thammarat.

The remaining 2% is “Arabica,” which grows well in the cooler northern regions, including Chiang Mai, Chiang Rai, and Mae Hong Son.

Arabica

• Smooth and aromatic flavor
• Slightly sweet and acidic taste
• Lower caffeine content than Robusta
• Softer and more delicate texture

Robusta

• Stronger and more bitter flavor
• Higher caffeine content
• Earthy and woody aroma
• Commonly used in espresso and coffee blends

Why Does Coffee Taste Bitter?

Coffee’s bitterness comes from natural compounds such as chlorogenic acid, lactones, and phenylindanes.

Roasting level also plays a major role. The darker the roast, the lower the natural sweetness and the more pronounced the bitterness becomes.

Other factors that affect coffee flavor include:

• Water temperature
• Extraction time
• Grind size
• Coffee bean quality

Benefits of Black Coffee

Black coffee contains antioxidants and various bioactive compounds that may provide health benefits when consumed in moderation.

1. Improves Alertness and Focus

Caffeine stimulates the brain and nervous system, helping reduce fatigue and improve concentration.

2. May Lower the Risk of Heart Disease

Some studies suggest that moderate coffee consumption may reduce the risk of irregular heartbeat and cardiovascular disease.

3. May Reduce the Risk of Alzheimer’s and Parkinson’s Disease

Research has found that regular coffee drinkers may have a lower risk of certain neurodegenerative diseases.

4. May Help Reduce the Risk of Type 2 Diabetes

Coffee may improve glucose metabolism and insulin sensitivity.

5. Rich in Antioxidants

Coffee contains antioxidants that help reduce inflammation and oxidative stress in the body.

Side Effects of Excessive Coffee Consumption

Although coffee offers several health benefits, drinking too much may negatively affect the body.

Nervous System

• Rapid heartbeat
• Anxiety
• Insomnia
• Headaches

Digestive System

Caffeine can stimulate stomach acid production, which may lead to acid reflux or stomach discomfort in some individuals.

Circulatory System

Coffee may temporarily raise blood pressure, especially in people sensitive to caffeine.

Urinary System

Caffeine has a diuretic effect, causing more frequent urination and potentially increasing calcium loss.

Recommended Daily Caffeine Intake

Healthy adults are generally advised to consume no more than 300–400 milligrams of caffeine per day.

Approximate caffeine content in popular coffee drinks:

• Black coffee: 80–100 mg per cup
• Fresh brewed coffee: around 100 mg per cup
• Espresso: 63 mg per shot
• 3-in-1 coffee: around 80 mg per sachet
• Canned coffee: 150–160 mg per can

However, caffeine levels may vary depending on the coffee bean type, brewing method, and serving size.

Conclusion

Coffee is a flavorful and unique beverage that may offer several health benefits when consumed appropriately.

However, excessive caffeine intake can affect the nervous system, sleep quality, and heart health.

Drinking coffee in moderation and choosing the type that suits your body best is the safest way to enjoy its benefits.

Source: กาแฟ (Coffee) ทำไมขม ประโยชน์ ผลข้างเคียง ปริมาณแนะนำ

Prepared by ภญ ปุณยนุช อังคะนาวิน