Coffee. A hot beverage that warms the soul and takes the edge off work day grinds. Coffee fuels many of us but, how good is it for you? We all know that too much caffeine can be a bad thing, but what about the positive health benefits? Studies on coffee’s health benefits have been inconclusive, and opinions on the matter vary widely. Let us take a look at the evidence.
The first thing to consider when thinking about the health benefits of coffee is the antioxidants within it. Antioxidants can play an important role in your health, helping reduce the risk of certain types of cancer and heart disease. Coffee itself is loaded with antioxidants, with some even concluding that it can have up to three times the antioxidant power of green tea. This could mean that drinking coffee can actually help protect your cells from damage caused by free radicals.
Another argument for drinking coffee is that it can help protect against type 2 diabetes. Some studies have found associations between drinking coffee and a decreased risk of developing type 2 diabetes. This could be due to the fact that coffee can help regulate glucose levels in the body, as well as reduce inflammation which is associated with diabetes.
Coffee has also been found to provide a boost to people’s brain power. Regularly drinking coffee can help improve your vigilance, alertness, concentration and overall cognitive functioning. So, next time you’re feeling like you need a pick me up, a cup of coffee may be exactly what you need to get your brain functioning at its best.
However, there are some downsides to consider when it comes to coffee and health. As mentioned earlier, too much caffeine can have negative effects on your health, such as headaches, nausea, anxiety and insomnia. Furthermore, the way coffee is prepared can also have an effect on its health benefits. Coffee made with milk and sugar can be high in calories, so to get the full health benefits of coffee, stick to black coffee.
Effects of Coffee on Cancer Risk
When it comes to the effects of coffee on cancer, the research is mixed. Some studies have found that there is an association between increased consumption of coffee and a decreased risk of certain types of cancer, while other studies have found no association at all. Therefore, the jury is still out on this one, and more research needs to be done in order to draw a definitive conclusion on the matter.
However, coffee has been found to reduce the risk of endometrial cancer. This type of cancer affects the uterus and is one of the most common types of cancer among women. Some studies have found that consuming coffee can reduce the risk of endometrial cancer by up to 25%, so if you’re a woman looking to reduce your risk of this type of cancer, drinking coffee may be a good place to start.
The antioxidants and anti-inflammatory properties found in coffee could also help protect against certain types of cancer, even if the exact mechanism behind it is still not fully understood. In particular, drinking coffee has been found to reduce the risk of colorectal, prostate and skin cancer. So, if you’re looking to reduce your risk of certain types of cancer, coffee could be a good addition to your diet.
However, while the evidence suggests that drinking coffee could help protect against certain types of cancer, more research needs to be done in order to confirm these findings.
Effects of Coffee on Heart Health
When it comes to heart health, the evidence on coffee is a bit more clear. Numerous studies have found that drinking coffee can actually help reduce the risk of developing cardiovascular disease. In particular, coffee consumption has been found to be associated with a lower risk of coronary heart disease and stroke.
This is likely due to the fact that coffee can help lower both blood pressure and cholesterol levels, both of which are important risk factors for heart disease. Furthermore, the antioxidants found in coffee can also help protect against plaque build up in the arteries, helping to prevent heart attacks and strokes.
It is important to note, however, that the findings on coffee and heart health tend to be dose-dependent. In other words, the more coffee you drink, the greater the effect. For example, drinking up to five cups a day has been found to be associated with the lowest risk of developing heart disease compared to those who do not drink coffee at all.
Furthermore, the researchers concluded that the beneficial effects of coffee were seen regardless of how it was prepared. So, no matter if you prefer black coffee or have it with milk and sugar, you may still be able to reap some of the heart health benefits of drinking coffee.
Coffee and Cognitive Function
Coffee has long been considered to have a positive effect on cognitive function and that appears to be the case. Studies have found that regularly drinking coffee can help enhance your attention span, alertness, concentration and overall cognitive functioning.
This could be due to the fact that the caffeine in coffee blocks a neurotransmitter called adenosine which is responsible for making you feel sleepy. By blocking this neurotransmitter, caffeine can help keep you awake and alert, allowing you to stay focused on tasks.
In addition to increasing alertness, caffeine can also help improve your performance on certain cognitive tasks such as memory, concentration and problem-solving. Some studies even suggest that the effects of caffeine can last up to three to four hours after consumption.
Risks of Drinking Too Much Coffee
While there are many benefits of drinking coffee, it is important to note that there are also some potential risks associated with drinking too much of it. Regularly drinking too much coffee can lead to symptoms such as headaches, nausea, anxiety and insomnia.
Furthermore, caffeine can be addictive, so if you find yourself getting withdrawals from not having your morning cup of coffee, it might be time to cut back. It is also important to note that most of the studies on coffee’s health benefits tend to focus on those who only drink up to five cups of coffee per day. So, if you’re drinking more than that, you should be aware of the potential risks.
Finally, it is also important to note that the way coffee is prepared can have an effect on its health benefits. Adding sugar, cream and other sweeteners can add unnecessary calories to your diet, while opt for black coffee you get the full health benefits without any of the added calories.
The Bottom Line
At the end of the day, it appears that drinking coffee can have some potential health benefits. Coffee is loaded with antioxidants and can help reduce the risk of certain types of cancer and heart disease, while also improving cognitive functioning. However, it is important to note that drinking too much coffee can have side effects, and the effects of coffee tend to be dose-dependent, so keep your cup count low to reap the full health benefits.
