Coffee, the beloved beverage of millions, has side benefits that go beyond giving you an energy boost. Drinking coffee has a variety of positive impacts on health and can even lead to some improvements that may reduce your risk of chronic illnesses. While drinking too much of this strong beverage can have negative effects, done in moderation or with the right approaches, it has plenty of potential benefits.
“Coffee is an incredible substance,” said nutritionist Lily Dantas. “Many health outlooks cite restricted amounts of coffee as bringing about some positive consequences on the mind and body. Coffee can assist with improved alertness, due to the presence of caffeine being a stimulant. Additionally, given that it’s often consumed with dairy, it is also a source of vitamin D, which can contribute to improved moods and hormone levels.”
The fact of the matter is that research has actually shown how regular, moderate coffee intake can reduce the risk of diseases, like diabetes. In a study spanning a period of 16 years, it was found that drinking at least 2-4 cups of coffee a day with little to no sugar content can reduce the risk of type 2 diabetes by 28%. A separate study similarly concluded that the combination of caffeine and low-fat milk could help fight early stages of type 2 diabetes, while another identified the importance to consume no more than 6 cups of coffee a day.
Similarly, multiple studies have also suggested that, beyond being a good source of antioxidants, coffee may also possess anti-cancer properties. A 2013 report suggested that daily coffee consumption could reduce the risk of certain types of cancer, reducing chances of developing ovarian cancer by 33%, endometrial cancer by 40%, and liver cancer by 40%.
Caffeine can also help with physical performance, particularly for athletes. Studies have suggested that caffeine can provide athletes greater boosts in endurance performance than hindering it. While it has been viewed as detrimental to athletes, an excessive amount of caffeine can be energising and give them an extra push of adrenaline. Caffeine consumption prior to physical activity is known as “caffeine loading” and has been said to be beneficial for athletes in this case.
“In my opinion, coffee is one of the key elements of a healthy diet. It is a powerhouse when it comes to the many health benefits that it can offer to those partaking in moderate consumption,” said nutritionist Lily Dantas. “If you’d like to reap the benefits, just make sure to keep track of how much coffee you are drinking and to make sure to only consume coffee with little to no sugar content.”
Cholesterol
Not to mention, coffee is also a fantastic ally when dealing with cholesterol levels. Regular consumption of coffee – up to 6 cups a day – has been linked to a decrease in LDL cholesterol levels and the increasing of HDL cholesterol levels – the ‘good’ cholesterol. Because LDL cholesterol contain higher levels of fat and plaque, this increases the risks of coronary heart diseases. Furthermore, it has gone to be suggested that long-term coffee intake improves insulin resistance, which has a direct correlation with cholesterol levels.
Weight Loss
Performing a ‘window of opportunity’ study where participants drank coffee every 45 minutes over two hours, researchers found that individuals had reduced their glucose absorption significantly after having coffee. It is believed that this is due to the presence of chlorogenic acid in the beverage, which is believed to inhibit the production of glucose while simultaneously stimulating weight loss. As coffee contains a form of dietary fibre, it additionally helps reduce the caloric intake of its drinker.
Mental Health
Coffee is also linked with mental wellbeing. A study has suggested that people who consume coffee – up to 700 milligrams of caffeine a day – are more selective when it comes to stress. This is because caffeine decreases the body’s stress levels and improves cognitive function – such as memory and focus – which is useful when dealing with emotions or traumatic experiences. Coffee has also been linked with improved depressive symptoms.
Breathing
Also, if you are looking for a beverage capable of relieving breathing problems such as asthma, coffee may just be it. A 2017 study tested two groups of individuals. One was given 250mg caffeine pills and the other was given placebo pills. Afterwards, participants were asked to run on treadmills with the group that took caffeine having reported significantly better results than the group who took placebo pills.
Cancer Prevention
Coffee has also been associated with lower risks of cancer. Specifically, the chlorogenic acids present in coffee have been linked to reduced chances of colorectal and liver cancer, while the antioxidant properties in coffee protect cells against the damage that accumulates to form cancer. Additionally, research has suggested that one important ingredient in coffee called caffeine can slow down the growth particularly of prostate and liver cancer, thus acting as a preventive against the development of cancer.
Longevity
To add to the list of benefits, coffee also has the potential to make you live longer. Studies have suggested that coffee actually makes you live longer, up to 7.5 years for those who consume up to 4 cups or more of coffee per day. Coffee appears to improve brain functions, heart health, and even provides potential protection against liver and lung cancers, thus contributing to longevity.
Conclusion
It is true that too much coffee can be of detriment. Physical, mental and emotional health could be affected detrimentally if you’re ingesting too much, such as high blood pressure, increased anxiety, increased heart rate, and insomnia. However, with the correct moderation, coffee can bring about numerous benefits for all types of situations. As long as you keep track of your daily intake and don’t exceed more than 6 cups a day, you should be able to reap all the positive things that coffee has to offer.
