There is an opinion that coffee is not just a drink for vitality, but a real elixir of life! In many ways this is true: it has indeed been proven to improve health. Of course, if you drink it right.
In this article, we have presented the most important requirements for coffee, so that in the end you get a drink that is not only aromatic and tasty, but also healthy. In general, we will bring out the best in the composition of coffee beans! Namely: caffeine, antioxidants, organic acids, essential oils, tannins, B vitamins, minerals.
Step one: Select the kernel, grind it and store it properly
Let's start with the basics: Find out what the raw materials should be for your perfect coffee.
Core selection
Try to buy the freshest grains that contain more valuable ingredients and have the best flavor and aroma. Choose reliable suppliers and brands.
In terms of antioxidant retention, a light roast is better than a medium or medium roast.
If you choose coffee by variety, you should know that Robusta is more saturated with caffeine (this is a real energizing drink), while Arabica contains richer beneficial acids.
Grinding
No matter how wonderful the grain may be at the beginning, it gradually loses its pleasant properties - both taste and aroma - when ground. The conclusion is simple: if possible, buy whole grains and grind them yourself just before preparing the drink. It is not necessary to grind the coffee for future use: take exactly as much as you need at a time.
To hide
It is very important to store the beans (and even ground coffee) in a dark jar that is well protected from the sun, moisture and odors. The best option is a ceramic jar with a lid equipped with a silicone ring. The original package can also be left, but only if it is locked.
Step Two: Brewing
We have thawed the grain, now let's learn how to deal with it to get the most beneficial coffee.
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Everything is simple here: if you want to drink good coffee, do it with filtered or bottled water.
Method
There are many ways to make coffee, and they are all great and convenient in their own way, but if you are seriously concerned about health, it may be better to use a filter. And so.
Coffee contains diterpene cafetol, a compound that can sometimes raise blood cholesterol levels. For most people who drink 1-2 cups of coffee a day, having caffeine in them is a huge plus (anti-cancer), so there's no need to worry. But if you are prone to diseases associated with cholesterol levels or pour yourself glass after glass, it is better to consider a paper filter - it will allow you to significantly reduce the amount of cafetol in the finished drink.
It is not necessary to prepare coffee in a funnel to use the filter - you can brew it in a Turk or a coffee pot, and then pour it into a glass using this useful item.
Heat
Never bring your coffee to the active boiling point (remove the pot from the heat when the first bubbles appear) and fill it with boiling water whichever brewing method you are using. Boiling water kills not only taste and aroma, but also vitamins.
Additives
Nutritionists are sure: the best coffee is black coffee. By giving up milk, cream, sugar, and syrup, you'll definitely make your drink healthier. Why? First, we can't say with certainty that milk protein doesn't destroy coffee's antioxidants (scientists are still undecided), and that's where coffee's value lies. Second, sucrose adds calories and puts extra strain on many organs, including the liver and pancreas.
And (and any coffee connoisseur will tell you) a really good coffee doesn't need any additional "decorations". It is beautiful by itself. If you take coffee of ordinary (medium) quality, it is better to use spices instead of sugar: by adding natural spices - cinnamon, nutmeg, ginger, cloves, etc. - you also increase the amount of nutrients per cup. And try replacing cow's milk with plant milk, which is less harmful to antioxidants.
Care
No matter how you brew coffee, remember to thoroughly rinse your equipment in all its details. This will get rid of plaque and essential oils that have accumulated in the equipment and spoil the taste of later portions of the drink.
Step three: Drink coffee on time and in the right dose
No matter how well you prepare the coffee, the duration and conditions of use are also of great importance.
Quantity
While coffee has many health benefits, drinking too much can harm your health. An overdose of caffeine leads to the development of side effects such as anxiety, indigestion, increased pressure and increased heart rate. According to nutritionists, the upper limit of caffeine intake should not exceed 400 mg, which is about 3-4 cups of coffee per day.
Time
If you're a "happy" owner of a mobile nervous system, even a small amount of caffeine can cause insomnia or difficulty falling asleep. For this reason, try not to drink coffee after 16:00 by noticing the slightest sleep disturbance.
Yeah, it sounds hard gIt may be nutty, but sometimes it really can be the most important item in your program called the "healthiest cup". Don't be like your neighbor who drinks an espresso in the evening and falls asleep easily - there really aren't many people like that. Much more often, caffeine sensitivity and slow metabolism are causes of sleep problems. And where there are problems with sleep, there is a deterioration in health.
food
The worst thing you can do is drink coffee on an empty stomach in the morning. Listen to the opinions of gastroenterologists who categorically do not support this beautiful act advertised. Worse than adding a glass of orange juice to a glass of Americano. Yes, there will be a lot of antioxidants and vitamins, but even more - acids that negatively affect the stomach walls.
It is much better to drink your coffee after breakfast. Or after dinner, if it's not too late for you. In a pinch, top off at least your first morning coffee with a healthy dessert with neutral acidity (even a simple banana).
Here is the simple formula for the perfect drink: The healthiest coffee is the one that is made without milk and sugar, using a filter from freshly ground, lightly roasted beans, and is drunk before lunch as an addition to the meal.