By Alana Marrero González, LND, MHSN
To close out this wonderful month of nutrition, I would like to talk about one of the cultural tastes I enjoy most: my coffee. I often get criticized or sideways glances when people find out that I am a Puerto Rican dietitian who LOVES coffee. Without any remorse, I love coffee. I enjoy a good morning coffee, and it's normal to see me order an espresso for dessert.
One of the reasons I defend coffee is because I associate it with some of my favorite memories. I have had the privilege of enjoying coffee made by my grandfather, drinking coffee with my mom in Italy, tasting Cuban coffee while walking in Havana, and having a wonderful first date while drinking coffee. Some demonize it, but I don't. After water, coffee is the most widely consumed beverage in the world. One of its main ingredients, caffeine, is credited with various properties that vary depending on the amount of coffee consumed.
Its best-known effect is to stimulate the central nervous system, increasing alertness and agitation. And yes, it is true that there are some health conditions or situations in which caffeine is not our best ally. However, various studies have shown us, with science-based evidence, that coffee could reduce the risk of developing neurological conditions such as Alzheimer's, due to its ability to reduce the accumulation of amyloid protein in the brain. As if that weren't enough, there is ample evidence linking coffee to improved performance in aerobic exercise, delaying the onset of fatigue and improving function. Coffee is rich in an antioxidant called polyphenol, which helps reduce oxidative stress.
However, it is very important to bear in mind that moderation, as in everything, is key. It is recommended not to exceed a maximum of 400 mg of caffeine per day, which is equivalent to 4 cups of coffee (1 cup = 8 ounces). And of course, be careful if you sweeten it. I believe in healthy relationships with food, especially those that are so deeply rooted in our culture. Celebrate a world of flavors, and celebrate the flavors of your culture.
The author is a nutritionist at Centro Ararat. You can follow her on social media
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