Caffeine acts on adenosine receptors in the brain, boosting energy and mental alertness. Coffee also contains polyphenol antioxidants that benefit your health.
Studies show that people who drink coffee have a lower risk of Type 2 diabetes, Parkinson’s disease and liver conditions such as cirrhosis and liver cancer. However, people with sensitive stomachs should limit coffee consumption, as caffeine can stimulate acid production.
1. Reduces Risk of Type 2 Diabetes
Research has shown that people who drink coffee have a lower risk of Type 2 diabetes than those who do not. This is likely due to the chlorogenic acids (CGAs) and other bioactive components in coffee that affect glucose absorption, insulin release and hepatic glucose production.
However, drinking more than three cups a day could increase your risk of developing diabetes. Additionally, when you buy coffee drinks at restaurants and cafeterias they often come with additions that are not so healthy, including sugar and saturated fat.
Nonetheless, the phytochemicals in coffee have been shown to reduce the risk of cancer, including breast and endometrial cancer. In addition, a cup of black coffee provides a good source of B vitamins and potassium. It also contains fiber. Caffeine blocks receptors that inhibit the activity of certain neurons, which improves mood and energy levels.
2. Reduces Risk of Liver Disease
A large study showed that those who drank coffee had a lower risk of developing or dying from liver disease, regardless of their other lifestyle choices. This suggests that caffeine is likely responsible for the benefits observed.
This is a big deal because chronic liver disease is a major global health concern, particularly in countries where alcohol and viral hepatitis are common causes of the condition. Drinking coffee may also reduce the risk of multiple sclerosis, another disabling neurological disorder, by increasing the brain’s transmission of mood-regulating dopamine.
The benefits seen in the study were most pronounced in those who drank ground caffeinated coffee and made time making instant espresso, rather than instant or decaffeinated coffee, but both types of coffee were associated with a reduced risk of gallstones and liver disease. However, those who added milk, sugar or nondairy creamers to their coffee probably diluted any beneficial effects.
3. Lowers Risk of Alzheimer’s Disease
Drinking a few cups of coffee each day may boost your mental health. According to research, people who regularly consume caffeine throughout their lifetimes have a lower risk of developing dementia and Alzheimer’s disease.
Researchers believe this is because drinking coffee helps prevent the buildup of beta-amyloid plaque in the brain, which is a key factor in Alzheimer’s. Additionally, scientists think that the chlorogenic acid in coffee acts as a neuroprotective agent and may help reduce the rate of cognitive decline associated with aging.
In addition to improving your mental health, regular coffee consumption can also improve your liver health and lower the risk of gallstones. A recent study found that drinking more than 6 cups of coffee per day was associated with a 23% reduced risk of symptomatic gallstones, compared to those who drank less than one cup of coffee a day.
4. Lowers Risk of Breast Cancer
Drinking coffee may seem counterintuitive if you’re trying to cut out sugar and reduce your overall calories, but there are some surprising health benefits of this beloved beverage. Whether you like your coffee with milk and sugar or not, the polyphenols found in it can help improve digestion, protect against cancer and lower the risk of heart disease.
Coffee is also a good source of magnesium, folic acid and phosphorus. It’s even been shown to stop the growth of cancer cells in a lab study. But this doesn’t necessarily translate to real life, as many of the early studies that linked coffee and cancer were flawed. For instance, they often didn’t account for smoking or other factors that can impact cancer risk. This is why more recent research is more promising.
5. Lowers Risk of Stroke
Studies have shown that people who drink coffee are less likely to suffer a stroke. One study found that those who drank up to three cups of coffee a day had a 12% lower risk of death from heart disease and stroke, as well as from all causes, than people who didn’t drink any.
Researchers believe that the benefits of coffee are linked to its phenolic compounds, which promote healthy blood vessels and dampen inflammation. Another possible benefit is the caffeine in coffee, which helps prevent artery blockages and decreases blood pressure.
It’s important to note that the health benefits of coffee apply only when it’s consumed black, without sugar or milk. Adding these ingredients could negate the effects of the beneficial compounds in coffee. If you are unsure about your coffee drinking habits, speak with a registered dietitian or nutritionist who can help you determine the right amount of coffee to consume for your unique needs.
6. Lowers Risk of Heart Disease
For many people, coffee is a morning ritual. But while it’s widely considered a healthy beverage, it has been surrounded by controversy. For example, in 1991, the World Health Organization added coffee to a list of possible carcinogens, although it was later exonerated.
Research has shown that moderate coffee consumption — two to three cups a day — is associated with a lower risk of heart disease and death. But the benefits may be related to other aspects of coffee drinking, such as a healthy diet and other lifestyle habits.
Experts recommend enjoying your daily cup of joe without added sugar, milk or creamers, which can add a lot of calories and fat. And be sure to enjoy coffee in moderation, as excess caffeine can increase heart rate and raise blood pressure. The benefits of drinking coffee are most pronounced when it is part of a balanced diet and an active lifestyle.
7. Lowers Risk of Cancer
Research has shown that a few cups of coffee can help improve mood, boost energy levels, lower the risk of type 2 diabetes and depression, and support healthy weight management. However, it is important to drink your coffee at the right temperature and avoid caffeine while breastfeeding or taking medications like alendronic acid which may interact with caffeine.
The polyphenols found in coffee, such as cafestol and kahweol, have been shown to stop the growth of cancer cells in laboratory studies. Additionally, regular coffee consumption has been linked to a reduced risk of liver cancer and colorectal cancer. This is probably due to the presence of antioxidants which reduce oxidative stress in the body, and help fuel good gut bacteria. Ultimately, this helps to keep the immune system strong to fight against diseases like cancer. In fact, a recent study showed that people who drank three or more cups of coffee per day had a lower risk of death.
8. Lowers Risk of Depression
The chemical caffeine binds to adenosine receptors in the brain, blocking their activation. This causes the body to feel less drowsy, and also boosts mood and energy. Studies have linked coffee drinking to lower rates of depression and anxiety.
Scientists aren’t sure how coffee might help lower depression, but they believe it may be because of its antioxidant properties. People who drink coffee tended to have a higher intake of dietary antioxidants, which are important for protecting against stress. One study found that women who drank four or more cups of coffee daily were 20% less likely to experience depression, compared to those who rarely or never drank it. The researchers analyzed data from more than 50,000 nurses who had answered mental health questionnaires over 14 years. They adjusted the results to account for other lifestyle factors, such as smoking, alcohol consumption, and body weight.
