Coffee is a much-loved drink, known for its ability to help you focus and increase your energy levels. In fact, many people need their daily cup of coffee first thing in the morning to start their day off right.
Not only can coffee give you an energy boost, but it has also been linked to a long list of potential health benefits. So there are plenty of reasons to start brewing your own coffee.
Coffee and Health
Coffee consists of over a thousand different chemicals. The coffee you get from a cafe is usually different from the coffee you make at home. This is because of factors such as the type of coffee bean used, how it is roasted, the amount of grind, and how it is brewed. People also have different reactions to coffee or caffeine. For example, low to moderate doses of caffeine (50-300 mg) can make people more alert, energetic, and able to concentrate. However, too much caffeine can cause problems such as anxiety, restlessness, insomnia, and an increased heart rate.
The article lists 9 benefits of coffee that are based on evidence.
1. Cancer
How coffee affects cancer development is not fully understood, but it appears to have a positive effect in several ways. For example, coffee may stimulate the production of bile acids and speed digestion through the colon, which can lower the amount of carcinogens to which colon tissue is exposed. Various polyphenols in coffee have been shown to prevent cancer cell growth in animal studies. Coffee has also been associated with decreased estrogen levels, a hormone linked to several types of cancer. Caffeine itself may interfere with the growth and spread of cancer cells. Coffee also appears to lower inflammation, a risk factor for many cancers.
In June 2018, the California Office of Environmental Health Hazard Assessment (OEHHA) proposed a new regulation exempting coffee from displaying cancer warnings under Proposition 65, based on a review of more than 1,000 studies published by the World Health Organization’s International Agency for Research on Cancer that found inadequate evidence that drinking coffee causes cancer. In January 2019, OEHHA completed its review and response to comments and submitted the regulation to the Office of Administrative Law (OAL) for final review.
2. Type 2 Diabetes
The text suggests that coffee may help to lower the risk of developing type 2 diabetes over time. This is supported by a review of 30 studies which found that each cup of coffee consumed per day was linked to a reduced risk of type 2 diabetes.
Coffee is believed to help keep beta cells in the pancreas working properly. These cells produce insulin, which helps regulate blood sugar levels.
In addition to being high in antioxidants, this food may also improve insulin sensitivity, metabolism, and inflammation – all of which contribute to the development of type 2 diabetes.
A study of 45,335 people with type 2 diabetes found that those who drank more coffee had a lower risk of developing the disease. Compared with those who didn’t drink any coffee, the risk was 8% lower for those who had one cup a day, and 33% lower for those who had six cups a day. Caffeinated coffee showed a slightly greater benefit than decaffeinated coffee.
3. Heart Health
Caffeine affects people differently and can cause stomach irritation, anxiety, and trouble sleeping in sensitive individuals. Some people like the extra energy they get from caffeine, but too much caffeine can cause heart palpitations.
According to one review, drinking three to five cups of coffee per day can reduce the risk of heart disease by 15%. Another review of 21 studies found that drinking three to four cups of coffee daily can lower the risk of stroke by 21%.
A study that looked at more than 21,000 people found that increased coffee intake was associated with a decreased risk of heart failure.
Despite these factors, evidence suggests that drinking coffee regularly may lower the risk of heart disease and stroke:
83,076 women in the Nurses’ Health Study were asked about their caffeine consumption. Results showed that those who drank 4 or more cups of coffee each day had a 20% lower risk of stroke than those who didn’t drink coffee. Decaffeinated coffee also showed an association, with 2 or more cups daily and a 11% lower stroke risk. There was no such association with other caffeinated drinks such as tea and soda. These coffee-specific results suggest that components in coffee other than caffeine may be protective.
A large group of 37,514 women found that moderate coffee drinking of 2-3 cups a day was associated with a reduced risk of heart disease by 21%.
3 cups of coffee a day was linked to a 21% lower risk of cardiovascular disease related deaths in a meta-analysis of 21 prospective studies.
A meta-analysis looking at the link between coffee consumption and cardiovascular diseases found that moderate coffee intake was linked to a lower risk of cardiovascular disease. Heavier coffee intake was not linked to a higher or lower risk.
4. Boosts Energy Levels
Coffee has caffeine in it, which is a stimulant for your central nervous system. Caffeine is known for helping people stay awake and be more energetic.
Caffeine prevents the neurotransmitter adenosine from binding to its receptors, which in turn boosts the levels of other neurotransmitters that regulate energy, such as dopamine.
A 12% increase in time to exhaustion and reduced subjective levels of fatigue were found in a small study when participants consumed caffeine.
A second study found that consuming caffeine before and during a game of golf improved performance, making the player feel more energetic and less tired.
5. Depression
Both caffeinated and decaffeinated coffee contain naturally occurring polyphenols, which act as antioxidants to reduce cellular damage from oxidative stress and inflammation. Some people may experience neurological benefits from coffee, including increased alertness and attention, reduced anxiety, and improved mood. moderate caffeine intake from coffee (less than 6 cups per day) has been linked with a lower risk of depression and suicide.
Studies have found that coffee drinkers have a lower risk of depression.
One review of seven studies found that each additional cup of coffee people consumed per day was linked to an 8% lower risk of depression. Another study found that drinking at least four cups of coffee each day was associated with a significantly lower risk of depression, compared with drinking just one cup per day.
This study found that those who drank 4 or more cups of coffee a day were almost 10% less likely to become depressed than those who drank none.
The authors found that coffee intake is associated with a decreased risk of depression. The greatest benefit was found with 6 oz. to 2 cups of coffee per day.
6. Neurodegenerative Diseases
Some research suggests that coffee may help protect against certain neurodegenerative disorders, including Alzheimer’s disease and Parkinson’s disease; however, other studies have found mixed results.
People who regularly consume caffeine were found to have a significantly lower risk of developing Parkinson’s disease. Caffeine consumption also slowed the progression of Parkinson’s disease over time.
The evidence from epidemiological studies suggests that increased consumption of caffeine is linked to a decreased risk of developing Parkinson’s Disease. Studies involving animals and cells have found that the caffeine in coffee helps to protect the cells in the brain that produce dopamine.
A review of 26 studies found that those who consume more caffeinated coffee have a 25% lower risk of developing Parkinson’s Disease, and that for every 300mg increase in caffeine intake, there is a 24% decreased risk.
In a Finnish study, 6,710 men and women were tracked over 22 years to see the correlation between coffee consumption and Parkinson’s Disease. After accounting for other known risk factors of Parkinson’s, they found that those who drank at least 10 cups of coffee a day were significantly less likely to develop the disease.
A main finding from another study that observed more than 29,000 people was that the lower the risk of Alzheimer’s disease was, the more coffee the people consumed.
Drinking 3-5 cups of coffee a day was associated with a significantly decreased risk of Alzheimer’s disease after 21 years of follow-up in the CAIDE (Cardiovascular Risk Factors, Aging and Dementia) study.
Additionally, moderate coffee consumption could be associated with a lower risk of dementia and cognitive decline, as several studies have demonstrated.
7. Promote Weight Management
Some research suggests that coffee may help to alter fat storage and support gut health, both of which could be beneficial for managing weight. For example, one review of 12 studies found that increased coffee consumption might be linked with decreased body fat, particularly in men.
In yet another study, it was found that increased coffee intake led to decreases in body fat in women.
In addition, people who drank one or two cups of coffee a day were more likely to meet the recommended level of physical activity than those who drank less coffee. This could be because higher levels of physical activity help with weight management.
8. Protect Against Liver Conditions
Coffee has been shown in several studies to improve liver function and protect against liver disease.
This study found that people with liver disease who drink more than two cups of coffee per day have lower rates of liver scarring and liver cancer.
Studies have found that people who drink coffee regularly have a lower risk of death from chronic liver disease. For example, drinking one cup of coffee per day was tied to a 15% lower risk, while drinking four cups per day was linked to a 71% lower risk.
9. Gallstones
Caffeine may also raise HDL cholesterol (the “good” cholesterol) and protect LDL cholesterol (the “bad” cholesterol) from oxidation. Coffee may help to prevent gallstones in a few different ways. For example, it is believed that coffee may help keep cholesterol from forming into crystals in the gallbladder. Additionally, coffee may help to stimulate contractions in the gallbladder and increase the flow of bile, which may also help to prevent cholesterol from collecting. Furthermore, the caffeine in coffee may help to raise HDL cholesterol (the “good” cholesterol) and protect LDL cholesterol (the “bad” cholesterol) from oxidation.
[25] Researchers tracked the coffee consumption and gallstone development of 46,008 men over the course of 10 years. They adjusted for other factors known to cause gallstones and found that men who regularly drank coffee were significantly less likely to develop gallstones than men who did not drink coffee. A similar study conducted with women found the same results.
10. Mortality
Coffee may help people live longer, based on several possible health benefits.
Drinking coffee is linked with a lower risk of death, according to a review of 40 studies. The findings held true regardless of age, weight status, or alcohol consumption.
A different study that looked at 1,567 people found that those who drank caffeinated coffee had a lower risk of death after 12 and 18 years. Additionally, drinking at least one cup of coffee per day was associated with a lower risk of death from cancer.
The findings of a study conducted on a large cohort of people suggests that moderate coffee consumption may be associated with a lower risk of early death. The study followed over 200,000 participants for up to 30 years and found that those who drank 3-5 cups of coffee daily were 15% less likely to die early from all causes, including cardiovascular disease, suicide, and Parkinson’s disease. The benefits were seen in both caffeinated and decaffeinated coffee. The authors suggest that the bioactive compounds in coffee may be responsible for the protective effect by reducing inflammation and insulin resistance.
In a study of over 500,000 people followed for 10 years, it was found that those who drank more coffee had lower rates of death from all causes. Those who drank 6-7 cups of coffee per day had a 16% lower risk of death than those who didn’t drink coffee. Those who drank 8 or more cups per day had an even lower risk. This held true regardless of whether or not the person had a genetic predisposition to faster or slower caffeine metabolism. Instant and decaffeinated coffee had the same health benefits.
11. Enhance Athletic Performance
It is any aids that don’t fall under the category of equipment or illegal drugs that are used to improve performance. Recently, many studies have been conducted to see if coffee consumption before exercise can help improve performance. The results are conflicted, but most suggest that coffee does not have ergogenic effects (30). Most studies suggest that consuming coffee before exercise does not have performance-enhancing effects, although some disagree. Coffee is often used as an ergogenic aid by athletes, which is any non-equipment or illegal drug aid used to improve performance.
Studies have shown that coffee can improve a person’s endurance and make them feel like they are exerting less effort compared to those who don’t drink coffee.
It’s not just young adults who benefit from coffee drinking – a study of 126 older adults found that those who drank coffee had improved physical performance and faster gait speed. Even when the researchers controlled for factors like age, belly fat, and physical activity levels, the coffee drinkers still outperformed the non-coffee drinkers.
The Bottom Line
Many people enjoy coffee for its energizing effects. Researchers have looked into this popular beverage extensively and found many potential health benefits, such as promoting weight management, increasing energy levels, enhancing athletic performance, and protecting against chronic disease.
Some people may need to limit their intake of the products, including pregnant or breastfeeding women, children, and adolescents, and people with certain health conditions.