Coffee is a beloved beverage known for its ability to fine-tune your focus and boost your energy levels. In addition to its energizing effects, there is a long list of potential health benefits of Coffee, providing coffee drinkers all the more reason to get brewing. This article will provide you with 9 of the top evidence-based benefits of coffee.
Coffee is probably the first thing that springs to mind when you think about caffeine. Coffee, on the other hand, contains antioxidants and other active chemicals that may help to reduce internal inflammation and disease. According to nutritionists from Johns Hopkins University School of Medicine, coffee also has antioxidants and other active components that might assist with reducing internal inflammation and preventing illness.
Coffee boosts energy levels
Coffee contains caffeine, a central nervous system stimulant that is well known for its ability to fight fatigue as well as the ability to increase energy levels.
That is because caffeine blocks the receptors of a neurotransmitter called adenosine. This increases levels of other neurotransmitters in your brain that regulate your energy levels, including dopamine.
A small study found that consuming caffeine increased time to exhaustion during a cycling exercise by 12% it also significantly reduced subjective levels of fatigue. Another study had similar findings, it was reported that consuming caffeine before as well as during a round of golf improved performance, and increased subjective energy levels while reducing feelings of fatigue.
Coffee may be linked to a lower risk of type 2 diabetes
Some research suggests that consuming coffee regularly for a long time could be associated with a decreased risk of developing type 2 diabetes.
A review of 30 studies found that a cup of coffee people consumed per day was linked to a 6% lower risk of developing type 2 diabetes.
This is thought to be due to coffee’s ability to preserve the function of the beta cells in the pancreas. As beta cells are responsible for producing insulin to regulate blood sugar levels. Coffee’s rich in antioxidants and may affect insulin sensitivity, inflammation, as well as metabolism, all involved in the development of type 2 diabetes.
Coffee could support brain health
Though studies have shown mixed results, some research suggests that coffee may help protect against certain neurodegenerative disorders, for example, Alzheimer’s disease as well as Parkinson’s disease.
As per a review of 13 studies, people who regularly consumed caffeine had a significantly lower risk of developing Parkinson’s disease. Caffeine consumption had also slowed the progression of Parkinson’s disease over some time.
A review of 11 observational studies in more than 29,000 people found that the more coffee was consumed, the lower the risk of Alzheimer’s disease decreased.
Several studies have also demonstrated that moderate coffee consumption can be associated with a lower risk of dementia as well as cognitive decline.
Coffee may promote weight management
As per some research, coffee could alter fat storage as well as support gut health, both of which might be beneficial for weight management.
A review of 12 studies concluded that higher coffee consumption could be associated with decreased body fat, this was observed especially in men. Another study showed that increased coffee intake was linked to decreased body fat in women.
A study found that people who drank 1 to 2 cups of coffee a day were 17% more likely to meet recommended physical activity levels when compared to those who drank less than a cup a day.
Coffee may be linked to a lower risk of depression
Few studies have found that drinking coffee can be associated with a lower risk of depression. As per a review of seven studies, each cup of coffee consumed per day was linked to an 8% lower risk of depression.
Another study found out that drinking at least 4 cups of coffee a day was associated with a significantly lower risk of depression when compared with drinking just 1 cup a day.
On top of that, one study on more than 200,000 people showed that drinking coffee was linked to a lower risk of death by suicide.
Coffee could protect against liver conditions
Several studies suggest that coffee could support liver health and help protect against disease. A study found that drinking more than two cups of coffee per day was linked to lower rates of liver scarring as well as liver cancer in people who suffer from liver disease.
Other research shows that the more coffee was drunk, the lower got the risk of death from chronic liver disease. Drinking 1 cup of coffee per day was tied to a 15% lower risk. Drinking 4 cups per day was linked to a 71% lower risk.
A recent study found that coffee consumption was associated with decreased liver stiffness. Which is a measure used by healthcare professionals to assess fibrosis, the formation of scar tissue in the liver.
Coffee supports heart health
Some research shows that drinking coffee might benefit heart health. A review found out that drinking 3 to 5 cups of coffee per day was tied to a 15% reduced risk of heart disease.
A review of 21 studies showed that drinking 3 to 4 cups of coffee daily was associated with a 21% lower risk of stroke.
One study on more than 21,000 people also found that increased coffee intake was associated with a significantly decreased risk of heart failure.
However, it has to be kept in mind that caffeine could affect blood pressure levels. Therefore, people who have unmanaged blood pressure may need to limit/moderate their caffeine intake.
Coffee could increase longevity
Some research suggests that coffee has the ability to help extend longevity, thanks to its multitude of potential health benefits.
For example, a review of 40 studies concluded that drinking two to four cups of coffee daily was associated with a lower risk of death. That was regardless of factors like age, weight status, as well as alcohol consumption.
A study of 1,567 people found that drinking caffeinated coffee was linked to a lower risk of death after 12 and 18 years of follow-up. On top of that, drinking at least one cup of coffee per day was also associated with a lower risk of death from cancer.
Compellingly, a test-tube study showed that coffee was able to significantly extend the life span of yeast by protecting against free radicals as well as DNA damage.
However, further research is required to determine whether this could also apply to humans.
Coffee may enhance athletic performance
Coffee is often used as an ergogenic aid by athletes who wish to improve performance along with increasing energy levels. Coffee is called an ergogenic aid, or a performance enhancer.
A review of nine studies reported that drinking coffee before exercise improved people’s endurance while also decreasing their perceived exertion, compared with a control group.
A study on 126 older adults found that drinking coffee was associated with improved physical performance and faster gait speed. Even after the researchers adjusted for factors like age, belly fat, as well as physical activity levels.
Additionally, a huge review reported that moderate consumption of caffeine could slightly improve power output along with time-trial completion time. However, results varied, researchers also noted that caffeine may affect people differently.
All things Considered
Coffee is a popular beverage that researchers have studied extensively for its health benefits, which include its ability to increase energy levels, promote weight management, enhance athletic performance, as well as protect against chronic disease.
It has to be kept in mind that few people have to limit their intake, including people who are pregnant or breastfeeding, children as well as adolescents, along with people with certain health conditions.
Being said all that, drinking coffee in moderation about three to four cups per day has been associated with several health benefits, it is generally considered safe for most adults.
9 Health Benefits of Coffee
- Coffee boosts your energy levels.
- Coffee can lower the risk of type 2 diabetes.
- Coffee supports brain health.
- Coffee helps in weight management.
- Coffee is linked to a lower risk of depression.
- Coffee protects against liver conditions.
- Coffee supports heart health.
- Coffee could increase longevity.
- Coffee enhances athletic performance.
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