Coffee is something that most people drink every day, and even several times a day. Hence, it is natural to be curious about drinking coffee's potential health beneftis. So I did some work and I want to share what I found with you.
So, what are 10 health benefits of coffee drinking?
- Caffeine
- Numerous essential nutrients
- Protection from disease
- Fights depression
- Protects the liver
- Heart health
- Antioxidants
- Helps against Gout
- Increased athletic performance
- Possibly a longer life
Coffee is tasty and fun to drink and is a perfect and quick way to achieve some extra health benefits. So read on, and see how you can profit from drinking coffee.
Top 10 Health Benefits of Coffee
1. Caffeine
The first thing that many people think about right away while thinking about coffee is caffeine. Once taken in moderation, caffeine has a range of healthful benefits.
First off, the obvious: it will increase the level of stress, mood and brain activity as a whole. It is largely attributed to suppressing the effects of adenosine for the energy levels, which build up over the course of the day to make you tired.
It enhances moods by activating dopamine and norepinephrine-like neurotransmitters. Brain function increases include reaction times, general mental function and memory. Ultimately, what this means is that you will have more energy to do what you need to do as well as be more efficient in doing so.
It may also boost the metabolism due to the ability of caffeine to activate the central nervous system, leading to a weight loss. This is the reason why coffeine is often found in many supplements. This can enhance the efficiency of exercise in some sports.
Caffeine, lastly, has many other side effects:
· May decrease the risk of premature death altogether
· Can reduce skin cancer risk
· Supports wellness
Just be sure to moderate your intake of caffeine, as too much of it has its own downsides: sleep disturbances, anxiety, restlessness and migraines. It is an addictive drug and is more susceptible to some people than to others.
The bottom line is if you just do enjoy coffee and want to drink more than a few cups a day, it's best to limit the consumption of caffeine and turn to decaf after your first or second cup depending on your tolerance and how it affects you. You'll be able to enjoy the advantages of caffeine without so much intake that it impacts you negatively.
Although caffeine can be safe by itself, there are a variety of other factors that affect how good a cup of coffee is to you. Let's look at the next, deriving from the coffee beans themselves: basic nutrients.
2. Contains an essential nutrient count:
The coffee bean itself is filled with nutrients including:
- Riboflavin Inc.
- Vitamin b5-B5
- MANGANISH
- California
- Magnesium Disease
- Niacin Niacin
When you equate these to the Food and Drug Administration's Reference Daily Intake (RDI), they may appear to be on the lower side. Yet if you drink more than one cup of coffee a day they are likely to start adding up. Riboflavin, for example, is the most common nutrient in a coffee bean which comes in at 11 percent of one's RDI. Vitamin b5 is 6% and niacin (vitamin b3) is 3%.
While it's nice to know that with every cup of coffee you drink you 're going to get some vital nutrients, there are some upsides you would be very pleased to hear: including the reduced risk of neurodegenerative diseases.
3. Alzheimer's protection and a reduced risk of Parkinson's disease:
The most severe in the world are those two neurodegenerative diseases. Despite no known cure, the priority at the moment is heavily on preventive steps, which include a generally healthy lifestyle such as eating well and having proper sleep.
However, coffee can play a major role: some studies have shown that coffee can reduce the risk of Alzheimer's disease by up to 65%. Coffee can help reduce the risk of up to 60 per cent for Parkinson's. Caffeine definitely plays a role for Parkinson's, because different studies have shown that decaf coffee has not significantly reduced the risk.
Thus, regular coffee drinkers in general mitigate their risk of neurodegenerative diseases, of which there is no cure at the moment. Nevertheless, in addition to neurodegenerative disorders, coffee can aid in many areas with your brain – such as fending off depression.
4. Helps to combat depression:
Depressive disorder is a psychiatric condition that affects millions of people worldwide, also known as depression.
In a 2011 Harvard study , it was found that women's risk of depression decreases with an rise in caffeinated coffee intake by about 20 percent.
There are a variety of hypotheses about the causes of depression and how it is caused in various forms – which go beyond the reach of this article. Nevertheless, coffee can help soothe it in more than one way (such as brain inflammation).
Your brain isn't the only organ in your body that benefits from coffee consumption – your liver will also be grateful for that.
5. Can help you protect your liver?
According to this study, coffee contains an ingredient that helps protect against cirrhosis – particularly alcoholic cirrhosis.
Other studies confirmed the same thing: drinking two cups of coffee per day can reduce the risk of cirrhosis by as much as 44 percent! There is no treatment for cirrhosis that kills up to 1 million people a year worldwide. Minimizing the chance of developing it is important. Coffee may be of support in this cause. However, in addition to a healthy liver, coffee can also help in your overall cardiac health.
6. Coffee Effects on Heart Health:
A 2017 article in the Annual Nutrition Review, which went through and evaluated over 100 coffee studies, found it to be associated with a potentially reduced risk of cardiovascular disease.
Scientists took this further in July 2018: they demonstrated that caffeine ramped up the functional potential of cells lining blood vessels. This ultimately leads to an increase in cardiac safety and a decreased risk of myocardial infarction or heart attack.
As well as reducing the risk of heart attack and cardiac disease, coffee is also full of antioxidants – which do their best to protect you from cancer and inflammation, as we'll discuss next.
7. Packed of antioxidants:
It has been shown that coffee has more antioxidants than either green tea or cocoa, two substances which are known for their high antioxidant rates. Around 1,000 antioxidants have been found in unprocessed coffee beans, and hundreds more have been found as a result of roasting.
Why do antioxidants matter this much? They are believed to combat inflammation, which is a root cause of many chronic conditions such as asthma, cancer and heart disease.
In addition to suppressing inflammation, antioxidants also neutralize the free radicals. It is known that free radicals cause oxidative stress which ultimately leads to chronic illness and cancer. Chlorogenic acid, contained almost exclusively in coffee, is one such example: it is known to decrease blood pressure and help protect against heart disease.
The antioxidants found in coffee, in other words, keep us safe at micro-level by protecting our cells against damage. They constitute one of the key factors that makes coffee so good.
8. Protects from derision:
Out is a fairly common (and complex) form of arthritis which can affect nearly anyone. It's also followed by extreme, intense pain attacks, joint tenderness and swelling. The big toe is often one of gout's most important locations.
Gout is caused by the accumulation of urate crystals in your joints which causes inflammation and severe pain. These crystals are formed from a high uric acid content in your blood. This acid is produced when your body breaks down purines that are naturally found in your body but are also found in steak, fructose, and alcoholic beverages.
A combination of consuming the wrong food in combination with various medical conditions or becoming obese can cause gout.
Coffee, though, can help lower the risk of gout. Numerous research demonstrated a strong association between long-term intake of coffee and a decreased risk of gout. The coffee's antioxidant properties help to lower insulin, which in turn lowers uric acid levels. It diminishes the risk for gout overall.
Now, on certain benefits that you may feel directly, such as how it aids in efficiency exercise and physical fitness.
9. Helps with Workout Performance:
We have briefly touched on this in point # 1 about the beneficial effects of caffeine. But being able to work more effectively and perform better is strongly correlated with good overall health. Coffee (and caffeine) mainly helps to reduce tiredness, one of the main factors that can affect how effective a workout is.
In addition, by enhancing endurance, strengthening muscle contractions, and reducing perception of pain, coffee can help make your next workout that much more impactful. And a healthy exercise means a stronger cardiovascular system, a variety of metabolic benefits, increased mood and strength, enhanced sleep and better disease prevention.
Briefly, if you don't feel like working out or playing, have a cup of coffee and then do out! You will feel energized and ready to go and, in exchange, it will be worth the benefits you reap from the workout.
10. Coffee Beverages Live Longer (on average):
This has been the trend, if you make generally bad lifestyle decisions to begin with is unhealthy, coffee won't be the perfect cure to your problems. And, on average, people with healthier lifestyles who enjoy a cup (or a couple of) every day live longer.
In two different studies (seen here), coffee drinkers were indicated to have a generally lower risk of death. Since adjusting for cardiovascular disease , obesity, sex, and other risk factors, there have been substantial longevity gains for those who drink coffee relative to those who don't. Daily coffee drinkers had a decreased mortality risk of up to 20 percent for men, while it was found to be as high as 26 percent for women.
Caffeine Failures
Coffee often gets incorrectly labeled as unhealthy despite its numerous health benefits. One of the key reasons for this is that standardized conditions were not used in previous studies: a number of participants have engaged in certain unhealthy lifestyle activities, such as smoking.
And this is a big factor in why many coffee studies have mislabeled it in the past: if anyone drinks coffee, they are more likely to make lifestyle decisions that are not as safe as consuming cigarettes or avoiding physical exercise.
The problem is that when not used in moderation, caffeine itself can be addicting. It is the most common medication in the world and it becomes a crutch for certain people-for waking up in the morning, during important hours of work and so on.
Caffeine dependency can be dangerous and lead to a host of other issues such as lack of sleep, migraines and anxiety. So when you mix too much caffeine with smoking or inactivity it can begin to raise some serious problems in one's life.
When we go into next though, caffeine is generally pretty safe for you by itself (and in acceptable amounts).
Final Thoughts
Drinking 2, 4, or 6 cups of coffee a day would do nothing for your wellbeing if you are living a lifestyle that is otherwise unhealthy, such as ignoring sleeping needs, maintaining a poor diet or avoiding exercise.
Coffee isn't a miracle drug that can seriously reduce all sorts of consequences from poor lifestyle decisions, but in some situations it can have an effect (such as decreasing risks of cirrhosis even in heavy drinkers).
The key point is that coffee would definitely be much more effective if you follow a balanced lifestyle. It's important to bear in mind the long-term picture, and know you 're unlikely to see any immediate benefits. So if you're drinking coffee, getting good sleep, keeping a balanced diet and doing daily exercise, coffee will definitely help in the long run.
There is also much to learn about the entirety of how good coffee is. It is not clear how in other studies and instances where it is shown to be healthier for certain parts of our health (such as our heart , liver, or support in preventing neurodegenerative diseases). Coffee is a complex substance with many factors of difference attributing to its health and how it reduces the risk for certain types of disease in most individuals.
If you want to be on the safe side, and love coffee already, go ahead and start to drink one, two or even three cups a day. Just be sure to monitor how caffeine affects you, and if necessary switch to decaf.
Maintain a healthy lifestyle, and keep your coffee drinking!