9 Health Benefits of Coffee, Based on Science

Coffee is a beloved beverage known for its ability to fine-tune your focus and boost your energy levels.

Many people depend on their daily cup of joe right when they wake up to get their day started on the right foot.

In addition to its energizing effects, coffee has been linked to a long list of potential health benefits, giving you all the more reason to get brewing.

Health benefits of coffee include improved brain function, reduced inflammation, lowered risk of death, and more.

So, if you’re looking for an excuse to indulge in your daily java fix, you may want to consider these 9 evidence-based health benefits of coffee.

1. Coffee Boosts energy levels

Coffee is a popular beverage worldwide and contains caffeine, a central nervous system stimulant. Caffeine is known for its ability to fight fatigue and increase energy levels.

This is because caffeine blocks the receptors of a neurotransmitter called adenosine. Adenosine regulates your energy levels and when it’s blocked, it increases levels of other neurotransmitters in your brain that help keep you awake and alert, including dopamine.

Coffee
Coffee

Boosting dopamine levels can improve mood, vigilance and reaction time. In fact, one small study found that consuming caffeine increased time to exhaustion during a cycling exercise by 12% and significantly reduced subjective levels of fatigue in participants.

Therefore, if you’re looking for a natural way to boost your energy levels, coffee may be worth considering.

Journal of Sports Science

A study published in the Journal of Sports Science found that consuming caffeine before and during a round of golf improved performance, increased subjective energy levels, and reduced feelings of fatigue. The study’s participants were given either a placebo or caffeine tablets before playing a round of golf.

Those who received the caffeine reported feeling more energetic and less fatigued than those who received the placebo. The study’s authors concluded that caffeine can help improve golf performance by boosting energy levels and reducing fatigue.

Summary

Coffee contains a natural stimulant that increases energy levels and decreases fatigue by altering the level of certain neurotransmitters in our brain.

2. May be linked to a lower risk of type 2 diabetes

Some research has suggested that consuming coffee regularly could be associated with a decreased risk of developing type 2 diabetes over the long term.

In fact, one review of 30 studies found that each 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 your pancreas, which are responsible for producing insulin to regulate blood sugar levels.

Although more research is necessary to confirm these findings, coffee may be a helpful tool in preventing type 2 diabetes.

It’s also high in antioxidants and has the ability to affect insulin sensitivity, inflammation, and metabolism, all of which are factors in the development of type 2 diabetes.

Summary

Regular coffee consumption has been linked to a reduced risk of type 2 diabetes in the long term.

3. Could support brain health

Coffee has been linked to a decreased risk of neurodegenerative diseases, including Alzheimer’s disease and Parkinson’s disease. Some research suggests that coffee consumption may help protect against these conditions.

People who consumed caffeine on a daily basis had a decreased chance of developing Parkinson’s disease, according to one review of 13 research. Furthermore, caffeine slowed the progression of Parkinson’s disease in people over time.

The more coffee people drink, according to two published studies, the less likely they are to get Alzheimer’s disease. According to a third review of 11 clinical trials involving over 29,000 participants, the more coffee people consume, the lower their chance of developing dementia.

Furthermore, several research have linked moderate coffee consumption to a decreased risk of dementia and cognitive decline.

Summary

Coffee drinking has been linked to a decreased risk of Alzheimer’s disease, Parkinson’s disease, and cognitive impairment.

Health Benefits of Coffee
Health Benefits of Coffee

4. May promote weight management

Coffee, according to some studies, may affect fat storage and help with gut health, both of which are thought to be beneficial for weight reduction.

Higher coffee intake has been linked to a lower risk of body fat in several studies, according to one review.

Increased coffee intake was associated with reduced body fat in women in another study.

Furthermore, one research revealed that individuals who consumed one to two cups of coffee daily were 17% more likely to fulfill physical activity requirements, compared with those who did not drink coffee.

Higher degrees of bodily activity might aid in weight reduction.

Summary

Coffee appears to aid weight reduction and be linked to lower body fat levels. People who consumed coffee were also found to be more physically active, according on one study.

5. Linked to a lower risk of depression

Drinking coffee, according to several studies, has been linked to a decreased risk of depression.

Each cup of coffee people drank per day was linked to an 8% decreased incidence of depression, according to one analysis of seven studies.

A recent study revealed that consuming at least four cups of coffee each day was linked to a significant reduction in the risk of depression, as opposed to one cup per day.

Coffee was also linked to a lower risk of suicide death in one study involving more than 200,000 participants. Furthermore, drinking coffee has been connected to a decreased chance of dying by suicide in several studies.

Summary

Coffee has been linked to a decreased risk of depression and even suicide death in several studies.

6. Could protect against liver conditions

Coffee, on the other hand, has been shown to have beneficial effects on the liver in several studies.

For example, one research discovered that people with liver disease who drank more than two cups of coffee per day had lower rates of liver scarring and cancer.

People who drank at least four cups of coffee daily had a 70 percent reduced chance of dying from chronic liver disease, according to other studies. One cup of coffee per day was linked to a 15% decreased risk and four cups per day was tied to a 71% decreased hazard, according to the research.

Recent studies have linked coffee intake to reduced liver stiffness, a measure of fibrosis in the liver used by healthcare professionals.

Summary

Coffee drinking might be linked to a decreased risk of death from chronic liver disease, as well as other diseases, including liver scarring and cancer.

7. Supports heart health

According to some studies, coffee drinking may have a beneficial impact on heart health.

In fact, one study found that drinking three to five cups of coffee each day was linked to a 15% reduced risk of heart disease.

Drinking three to four cups of coffee every day was linked to a 21% decreased risk of stroke, according to a meta-analysis of 21 research.

Furthermore, one research involving over 21,000 individuals discovered that increased coffee consumption was linked to a decreased risk of heart failure.

Caffeine, on the other hand, could have harmful effects on blood pressure. As a result, individuals with uncontrolled blood pressure might require caffeine restrictions or moderation.

Summary

Coffee drinking has been linked to a decreased risk of heart disease, stroke, and heart failure in several studies.

Benefits of Coffee
Benefits of Coffee

8. Could increase longevity

Coffee has been linked to a longer life, according to certain studies.

For example, one review of 40 studies found that drinking two to four cups of coffee daily was linked to a decreased chance of death, regardless of other factors such as age, weight status, and alcohol intake.

Another research involving 1,567 participants discovered that drinking caffeinated coffee was linked to a decreased risk of death after 12 and 18 years of follow-up. Furthermore, drinking at least one cup of coffee each day was connected with a decreased risk of cancer mortality.

Coffee, on the other hand, has been found in test-tube research to improve yeast longevity by preventing free radicals and DNA damage.

However, further study is required to see whether this may also be the case in humans.

Summary

According to a research published in BMJ, coffee may be linked to a decreased risk of mortality, independent of other factors such as age, weight status, or drinking alcohol. However, further study is required.

9.  May enhance athletic performance

Coffee is a popular ergogenic aid among athletes wanting to enhance performance and boost energy levels.

A performance enhancer is another name for an ergogenic aid.

Drinking coffee before exercise improved endurance and reduced perceived exertion, according to nine studies reviewed by one research.

Coffee was linked with enhanced physical performance and quicker gait speed even after the researchers took into account variables like age, belly fat, and physical activity levels, according to a study in 126 seniors.

A study published in the journal “Medicine and Science in Sports & Exercise” found that moderate caffeine consumption might slightly boost power output and time-trial completion time. However, findings varied, so the researchers also stated that caffeine may have distinct effects on individuals.

Summary

When consumed before exercise, coffee might enhance physical performance and endurance. However, conflicting findings have been reported in several studies.

The bottom line

Coffee is a popular beverage that researchers have investigated extensively for its wide range of health advantages, including enhancing energy levels, promoting weight control, improving athletic performance, and lowering the risk of chronic disease.

People who consume more than the recommended quantity of coffee, especially people suffering from heart disease or diabetes, should consider limiting their intake. Individuals who are pregnant or breastfeeding, as well as children and adolescents, and individuals with specific health problems may need to limit their coffee consumption.

However, drinking coffee in moderation — about three to four cups per day — has been linked to several health advantages and is generally regarded as safe for most people.

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