In these once-in-a-century trying times, putting the kettle or the pot on is a source of solace for most of us. Putting on a pot of coffee in the morning heightens the senses, rejuvenates the spirit and prepares us for another difficult day.
Coffee has a high level of anti-oxidants and beneficial nutrients, and is known to reduce serious diseases if you drink it with consistency.
The following are scientifically approved health benefits attributed to coffee.
10 Health Benefits of Coffee
- Coffee helps increase your energy level: Coffee contains a stimulant called caffeine which is very well-known for being an energy-booster. Caffeine is absorbed into our bloodstream and travels to the brain. In the brain, caffeine blocks the inhibitory neurotransmitter adenosine. This leads to an increase in the amounts of other neurotransmitters like norepinephrine and dopamine, leading to enhanced firing of neurons, which helps us to stay motivated and vigilant.
- Coffee helps to prevent type 2 diabetes: Type 2 diabetes is caused by increased blood sugar levels due to insulin resistance. In 2014, researchers gathering data on 48,000 people found that those who increased their coffee consumption by at least one cup a day over 4 years were at an 11% lower risk of suffering from type-2 diabetes. A meta-analysis in 2017 inferred that people who drank four to six cups of coffee a day appeared to have a lower risk of metabolic syndrome (a cluster of conditions that increase heart disease), including type 2 diabetes.
- Coffee reduces the risk of Parkinson’s disease: Parkinson’s is the second most common neurodegenerative disease after Alzheimer’s disease. A 2017 analysis suggests a correlation between coffee consumption and a lower risk of Parkinson’s disease, even among people who smoke. It also found that people who drink coffee are less likely to experience depression and other cognitive disorders.
- Coffee lowers the risk of certain types of cancers: Coffee appears to protect against two types of cancer – liver cancer and colorectal cancer. A team of researchers in Italy found that consumption of coffee lowers the risk of liver cancer by around 40%. The results also suggest that people who drink three cups a day may have a 50% lower risk. A study published by the Journal of the National Cancer Institute finds that the risk of melanoma decreases with coffee consumption.
- Coffee and other liver diseases: Apart from preventing liver cancer, consuming any type of coffee appears to reduce the risk of fatty liver disease and cirrhosis. People who drink coffee may also have a health benefit against gallstone disease. In 2014, researchers looking at health benefits of coffee consumption found it benefiting people with primary sclerosis cholangitis (PSC) and primary biliary cirrhosis. These autoimmune conditions affect the bile ducts in the liver.
- Lower risk of Alzheimer’s Disease: As mentioned earlier, there is reasonable evidence supporting the fact that caffeine consumption prevents Alzheimer’s disease. A recent study from the European Journal of Neurology isolated the compounds in roasted coffee that may be responsible for the health benefit of preventing the build-up of the brain plaque believed to cause the disease.
- Coffee drinkers are found to have stronger DNA: A major health benefit is that even though coffee cannot repair DNA, it helps protect your DNA from damage. It can have an epigenetic effect on our bodies, that is, in the way our genes express themselves, according to new research conducted by Erasmus University Medical Center.
- Black coffee prevents Cavities: Researchers from Brazil have found that strong black coffee kills the bacteria on teeth that promote tooth decay. However, if you like taking your coffee with milk or sugar, you lose out on this benefit.
- Longevity: Global research has found that those who consume coffee regularly are likely to live longer than those who don’t. for example, a study from Japan found that men who drink three cups of coffee a day have a 24% less risk of dying early from disease. Another study from Harvard confirmed that those who drink 1-5 cups of coffee a day avoid diseases linked to premature death, due to health benefits against chronic illnesses.
- Coffee prevents retinal damage: A study from Cornell University shows that coffee may prevent retinal damage due to oxidative stress. Chlorogenic acid (CLA), which is one of the strong antioxidants found in coffee bean, is the cause for this health benefit.
Summary
The health benefits of coffee are many. It leads to higher energy levels due to its caffeine content, making the individual alert and energetic and increasing productivity. It increases longevity of individuals by combating various diseases. Its qualities can be attributed to the antioxidants present in coffee beans.
- A typical serving of coffee has more antioxidants than typical servings of grape juice, blueberries, raspberries, and oranges.
- Antioxidants in coffee may dampen inflammation, decreasing the risk of disorders related to it, like cardiovascular disease.
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5 Additional General Benefits of Drinking Coffee
Apart from the obvious physical health benefits, coffee is also beneficial for mental health and for working long hours. It helps you get ready for a long day at work by giving you that extra push.
- Coffee makes your bones stronger: Research published in The Journal of Clinical Endocrinology & Metabolism finds that coffee drinkers have more bone density than those who don’t drink coffee.
- Coffee can give your workout a boost: Coffee boosts our physical performance and increases energy and can thus, be a motivational factor both physically and mentally.
- Coffee may help burn fat: If you’re trying to lose the extra pounds or reduce weight, it may be a good idea for you to start drinking coffee regularly. Studies have shown that drinking 1-3 cups of coffee a day can help burn calories.
- Coffee brightens your mood: Coffee has mental health benefits. If you’re having a rough day, coffee may help you shake off the gloom. It also helps fight anxiety.
- Coffee helps you stay awake, alert and focused: Caffeine’s popularity can be attributed to its irreparable quality to accompanying you through long nights before exams, or preparing you for an early day after a rough and exhausting night.
Summary
All in all nothing can replace coffee when you want a boost or to function for long hours, so its benefits on a daily basis are plenty. Now is a time as good as any to start drinking coffee to get your brain to work extra hard!
Risks and Disadvantages Associated with Drinking Coffee
In spite of its numerous benefits, drinking too much coffee can be harmful for health. It is known to worsen anxiety disorders and cause dehydration. You have to regulate your coffee consumption keeping in mind your limitations and tolerance.
The following are some of the risks and disadvantages of drinking coffee:
- Gastrophageal Reflux Disease: Drinking too much coffee can lead to gastric reflux, especially among people who are predisposed with this condition.
- Coffee causes insomnia and restlessness: Unlimited consumption of coffee on a regular basis is known to cause insomnia and thus, drinking coffee can lead to disruption in the sleep cycle.
- Anxiety: Among people with anxiety disorder or other cognitive conditions, consumption of too much coffee is very risky as it increases the heart rate and causes anxiety attacks.
- Coffee is not safe for pregnanciesI: f you’re a heavyweight coffee drinker and also pregnant, make it a point to cut down on caffeine intake as the caffeine is bound to affect the foetus negatively.
- If you have high cholesterol, choose filtered coffee: Coffee beans contain cafestol and kahweol, two ingredients that appear to raise LDL cholesterol levels. Filtering the coffee gets rid of most of the LDL. Cafestol and kahweol are still found in espresso, Turkish coffee, French press and Scandinavian style ‘cooked coffee’.
Summary
Drinking coffee has a lot of advantages, but only if it’s within reasonable limits. Typically, consumption of 1 to 5 cups of coffee a day can be good for you, but exceeding that limit can backfire massively.
Coffee is known for its nutritional values, for improving memory and coordination, and for preventing gout. One of its health benefits is also increasing libido in women, by increasing blood flow to the genitals, as stated by a 2005 study published in the journal Biochemistry Pharmacology and Behavior. So all in all, it’s a good idea to have a cup of coffee in the morning and once more during your work break.
