Many individuals rely on their daily cup of coffee to get their day started on the right foot. Aside from its energising effects, coffee has been connected to many possible health advantages, giving you even more incentive to start brewing.
Medically reviewed by Dr K on 24th June 2022.
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- Increases energy levels
- It is associated with a decreased risk of developing type 2 diabetes
- Could benefit brain health
- May promote weight management
- Associated with a decreased risk of depression
- Could protect against diseases
- Promotes heart health
- Could lengthen one’s life
- Improves athletic performance
Coffee Has 9 Surprising Perks
Coffee is a popular beverage recognised for its ability to sharpen your attention and increase your energy levels.
In fact, many individuals rely on their daily cup of coffee to get their day started on the right foot.
Aside from its energising effects, coffee has been connected to a slew of possible health advantages, giving you even more incentive to start brewing.
This article delves into 9 of the most compelling evidence-based coffee benefits.
Source - Lifestyle Asia Hong Kong
Increases energy levels
Caffeine, a central nervous system stimulant, is found in coffee and is recognised for its ability to combat exhaustion and boost energy levels.
Caffeine does this by blocking the receptors of a neurotransmitter called adenosine, which raises levels of other neurotransmitters in your brain that govern your energy levels, such as dopamine.
Caffeine consumption extended time to exhaustion during a cycling workout by 12% and considerably lowered subjective feelings of fatigue in participants, according to one small research.
Another research found that drinking caffeine before and during a game of golf boosted performance, raised subjective energy levels, and decreased sensations of exhaustion.
Summary: Caffeine is a stimulant that has been demonstrated to improve energy levels and reduce weariness by affecting the levels of
particular neurotransmitters in the brain.
It is associated with a decreased risk of developing type 2 diabetes
According to several studies, drinking coffee on a daily basis can reduce the chance of acquiring type 2 diabetes in the long run.
In fact, one evaluation of 30 research found that each cup of coffee drunk per day was associated with a 6% decreased chance of acquiring type 2 diabetes.
This is assumed to be related to coffee’s capacity to protect the function of your pancreas’s beta cells, which are responsible for creating insulin to control blood sugar levels.
It’s also high in antioxidants and can influence insulin sensitivity, inflammation, and metabolism, all of which are linked to the development of type 2 diabetes.
Summary: Long-term coffee drinking might be associated with a decreased risk of acquiring type 2 diabetes.
Could benefit brain health
Although studies have shown conflicting findings, some research shows drinking coffee may help protect against some neurodegenerative conditions such as Alzheimer’s and Parkinson’s.
Caffeine drinkers had a considerably decreased chance of acquiring Parkinson’s disease, according to a meta-analysis of 13 studies. Caffeine use has also been shown to reduce the course of Parkinson’s disease over time.
Another meta-analysis of 11 observational studies including over 29,000 individuals discovered that the more coffee people drank, the lower their risk of Alzheimer’s disease.
Furthermore, some studies have shown that moderate coffee drinking could be linked to a decreased incidence of dementia and cognitive decline.
Summary: According to some studies, drinking coffee may help prevent Alzheimer’s disease, Parkinson’s disease, and cognitive decline.
May promote weight management
According to some studies, coffee may modify fat storage and promote gut health, both of which may be good for weight control.
For example, one evaluation of 12 research showed that increased coffee intake may be related to lower body fat, particularly in males.
In another research, increasing coffee consumption was connected to lower body fat in women.
Furthermore, one research found that individuals who drank one to two cups of coffee per day were 17 percent more likely to fulfil prescribed physical activity levels than those who drank less than one cup per day.
Increased physical exercise may aid with weight control.
Summary: Coffee may aid with weight control and may be connected to lower body fat. One research also discovered that individuals who drank coffee were more inclined to be physically active.
Associated with a decreased risk of depression
According to a few research, consuming coffee might be connected with a decreased incidence of depression.
According to a meta-analysis of seven research, each cup of coffee ingested per day was associated with an 8% decreased development of depression.
Another study found that consuming at least four cups of coffee per day was related to a considerably decreased risk of depression when compared to just one cup per day.
Furthermore, one research of over 200,000 adults found that consuming coffee was associated with a decreased chance of suicide death.
Summary: Several studies have revealed that coffee may be associated with a decreased incidence of depression and may even be associated with a lower risk of suicide.
Could protect against diseases
Interestingly, some research shows that coffee may benefit liver function and help prevent illness.
One research, for example, reported that consuming more than two cups of coffee per day was associated with reduced odds of liver scarring and cancer in individuals with liver disease.
According to other studies, the more coffee individuals drank, the lower their chance of dying from chronic liver disease. Drinking one cup of coffee per day was associated with a 15% reduced risk, whereas drinking four cups per day was related to a 71% lower risk.
Another recent research showed that coffee intake was related to lower liver stiffness, a measure used by healthcare practitioners to detect fibrosis or the production of scar tissue in the liver.
Summary: Coffee drinking may be associated with a lower risk of mortality from chronic liver disease, as well as other illnesses such as liver scarring and liver cancer.
Promotes heart health
According to several studies, drinking coffee could be beneficial to one’s heart health.
In fact, one finding revealed that consuming three to five cups of coffee each day was correlated with a 15% lower risk of heart disease.
Another study found that consuming three to four cups of coffee per day was related to a 21% decreased risk of stroke.
Furthermore, one research of almost 21,000 adults observed that higher coffee consumption was connected with a considerably lower risk of heart failure.
Caffeine, on the other hand, may have an effect on blood pressure levels. As a result, those with uncontrolled blood pressure may need to reduce or decrease their coffee consumption.
Summary: According to several studies, drinking coffee may reduce the risk of heart disease, stroke, and heart failure.
Could lengthen one’s life
According to some studies, coffee may help people live longer lives due to a plethora of possible health advantages.
One evaluation of 40 research, for example, indicated that consuming two to four cups of coffee daily was related to a decreased risk of mortality, independent of age, weight status, or alcohol usage.
Another research of 1,567 individuals revealed that consuming caffeinated coffee was associated with a decreased risk of mortality after 12 and 18 years of follow-up. Furthermore, consuming at least one cup of coffee each day was linked to a decreased risk of cancer mortality.
Surprisingly, one test-tube research found that coffee might greatly increase the life span of yeast by shielding it from free radicals and DNA damage.
More study is required, however, to discover if this may also apply to people.
Summary: Coffee drinking might be linked to a decreased risk of mortality, independent of other characteristics such as age, weight, or alcohol usage. More research is still required.
Improves athletic performance
Athletes who want to boost their performance and energy levels often utilise coffee as an ergogenic aid.
A performance enhancer is another name for an ergogenic aid.
A meta-analysis of nine trials found that consuming coffee before exercise increased endurance and lowered perceived effort when compared to a control group.
Another study of 126 elderly people revealed that consuming coffee was connected with better physical performance and quicker gait speed, even after the researchers controlled for age, belly fat, and physical activity levels.
Furthermore, a big study found that moderate coffee use might boost power output and time-trial completion time. However, since the findings differed, the researchers concluded that caffeine may affect individuals differently.
Summary: When drank before exercise, coffee may boost physical performance and endurance. However, other research has shown conflicting findings.
The bottom line
Coffee is a popular beverage that has been thoroughly researched for its many health advantages, including its capacity to boost energy levels, support weight loss, improve athletic performance, and protect against chronic illness.
Keep in mind that certain individuals, such as pregnant or nursing women, children and adolescents, and those with specific health issues, may need to reduce their consumption.
Nonetheless, drinking coffee in moderation — three to four cups a day — has been linked to a number of health benefits and is generally regarded as safe for most people.