The top 10 health benefits of coffee

Looking at the top 10 health benefits of coffee

In addition to providing you with that early-in-the-morning pick-me-up, your daily cup of coffee may be helping you in more ways. As far as the health impact of coffee is concerned, it has always been a controversial topic, with advocates promoting its antioxidant properties and brain-boosting properties and detractors pointing out that it can cause insomnia, indigestion, and an increase in heart rate and blood pressure as well. It is, however, true that the latest wave of scientific evidence brings a wealth of good news for coffee lovers, who may find that the following top ten health benefits of coffee can be more beneficial than you might think.

Here is a list of the top 10 health benefits of coffee.

1. Coffee is a potent source of healthful antioxidants.

In fact, coffee shows more antioxidant activity than green tea and cocoa, two antioxidant superstars. Researchers have identified approximately 1,000 antioxidants in unprocessed coffee beans, and hundreds more develop during the roasting process as well. It has been cited in numerous studies that coffee is an excellent source of antioxidants—and often the main one—for many people in their diets.

Many chronic conditions, such as arthritis, atherosclerosis, and a variety of cancers, are attributed to inflammation, an underlying cause of many chronic conditions. In addition, antioxidants also neutralise free radicals, which naturally occur as a part of everyday metabolism but can lead to oxidative stress that can lead to chronic disease.

The short answer is that antioxidants help to keep us healthy at the micro-level by protecting our cells from damage. Additionally, chlorogenic acid, one of the strongest antioxidants found almost exclusively in coffee, is also known to help prevent cardiovascular diseases.

2. Caffeine provides a short-term memory boost.

Austrian researchers conducted a study in which a group of volunteers consumed 100 milligrammes (mg) of caffeine, which is about the amount of caffeine contained in a single cup of coffee. As the volunteers performed a memory task, they were found to demonstrate a surge in brain activity as measured by functional magnetic resonance imaging (fMRI).The researchers also noted that, when compared to the control group of volunteers who received a placebo and showed no increase in brain activity, the memory skills and reaction times of the volunteers who received caffeine were also improved.

According to studies, caffeine affects the specific areas of the brain that are responsible for memory and concentration, providing a boost to short-term memory. It’s not clear how long the effect lasts or how the effect may vary from person to person.

3. Coffee may help protect against cognitive decline.

It has been shown that regular coffee consumption is capable of reducing cognitive decline associated with Alzheimer’s disease and other types of dementia, in addition to providing a temporary boost in brain activity and memory. Researchers from Finland found in one promising study that drinking three to five cups of coffee per day during middle life reduced the risk of developing Alzheimer’s disease and dementia by 65 percent. The authors of the study also assessed the effect of tea consumption on cognitive decline but were unable to come up with a correlation between these two factors.

One working theory is that coffee can help reduce or prevent the formation of beta-amyloid plaque, which may be a contributing factor to the onset and progression of Alzheimer’s disease. There are several theories about how coffee can help prevent or protect against cognitive decline. There is also a theory that coffee drinking may lower the risk of developing dementia because it may be associated with a decreased risk of type 2 diabetes, a risk factor for dementia.

4. Coffee is healthy for your heart.

A landmark Dutch study, which analysed data from more than 37,000 people over a period of 13 years, determined that moderate coffee drinkers (those consuming between two and four cups of coffee per day) had a 20 percent lower risk of heart disease when compared to heavy or light coffee drinkers and nondrinkers.

Coffee is known to benefit heart health by protecting the arteries from damage caused by inflammation, and there is some evidence to support that claim.

5. Coffee may help curb certain cancers.

According to a study conducted by the Harvard School of Public Health, men who drink coffee may be at a lower risk of developing aggressive prostate cancer, and new research suggests that women who drink four or more cups of coffee every day have a 25 percent lower risk of developing endometrial cancer as compared to those who drink less than one cup a day. Researchers have also found that regular coffee consumption can lead to lower rates of liver, colon, breast, and rectal cancers.

In several studies, polyphenols are antioxidant phytochemicals found in coffee that have shown anticarcinogenic properties. These phytochemicals are believed to be able to reduce inflammation, which may contribute to some cancerous tumours in the body.

6. Coffee may lessen your risk of developing type 2 diabetes.

In a 2009 study, it was found that for each cup of coffee consumed daily, the risk of developing diabetes decreased by 7 percent. This is part of a growing body of research suggesting that drinking coffee and lowering your risk of diabetes are related. According to epidemiological studies, heavy coffee drinkers (those who drink a large amount of coffee every day) have a 50 percent lower risk of developing diabetes than light drinkers or nondrinkers.

It is believed that coffee may be beneficial in maintaining healthy blood sugar levels in a number of ways, including (1) by helping the body use insulin and protecting insulin-producing cells, enabling effective blood sugar regulation; (2) by preventing tissue damage; and (3) by combating inflammation, a known risk factor for type 2 diabetes.

Caffeic acid, an important component of coffee, has been found to be particularly significant in helping to reduce the toxic accumulation of abnormal protein deposits found in people with type 2 diabetes known as amyloid fibrils. According to researchers, decaffeinated coffee can be just as beneficial, if not more so, than regular coffee.

Some research suggests that coffee, under certain circumstances, decreases the sensitivity of muscle cells to the effects of insulin, which in turn might impair the metabolism of sugar and cause blood sugar levels to rise. However, the significance of this finding is still unclear.

7. Your liver loves coffee.

There is no doubt that coffee consumption has been linked to a lower incidence of cirrhosis, especially alcoholic cirrhosis, along with lowering the risk of liver cancer. According to a study published in the Archives of Internal Medicine, coffee consumption was shown to have a 20 percent reduction in cirrhosis risk for every cup consumed (up to four cups) by the inverse correlation between coffee consumption and cirrhosis risk.

The researchers found that coffee consumption had a negative correlation with the levels of liver enzymes in the blood. Elevated levels of liver enzymes are typically a sign of inflammation and damage to the liver. The more coffee that subjects drank, the lower their levels of liver enzymes were.

8. Coffee can enhance exercise performance.

It is commonly believed that caffeine is dehydrating, which is why fitness experts recommend avoiding coffee before and after a workout due to the fact that we have been conditioned to think so. However, recent research suggests moderate coffee consumption—about 500 mg, or about five cups per day—doesn’t dehydrate exercisers enough to interfere with their workouts enough. Additionally, coffee helps combat fatigue, allowing you to exercise for longer periods of time.

It is known that caffeine is an endurance and performance enhancer. In addition to its excellent ability to fight fatigue, caffeine also strengthens muscle contractions, decreases the exerciser’s perception of pain, and increases the levels of fatty acids in the blood, which helps with the endurance of the exerciser.

9. Coffee curbs depression.

As a result of several studies, both women and men have been shown to have lower rates of depression when they drink coffee. In several studies, the data indicated a negative relationship between consumption of coffee and depression; in other words, heavy coffee drinkers were found to be at the lowest risk of depression (up to 20 percent).

Although researchers are still uncertain about how and why coffee seems to be able to stave off depression, it is known that caffeine triggers the release of dopamine and serotonin, which are neurotransmitters associated with mood control.

10. Coffee guars against gout

According to independent studies on the patterns of coffee consumption among men and women, drinking coffee regularly can significantly reduce the risk of developing gout. Researchers who conducted the Nurses’ Health Study analysed the health habits of nearly 90,000 female nurses over a period of 26 years and found that long-term coffee consumption was associated with a reduction in the risk of developing gout over the long run. Both regular and decaf consumption contributed to the benefit.

There was an overall reduction of 57 percent in the risk of gout for women who drank more than four cups of regular coffee a day, a 22 percent reduction in the risk of gout in women who drank one to three cups of regular coffee a day, and one cup of decaf per day reduced the risk by 23 percent compared with women who didn’t drink any coffee at all.

In addition, similar findings have also been found for men. A large-scale study published in the journal Arthritis & Rheumatism found that men who drank four to five cups of coffee per day reduced their risk of gout by 40 percent, and those who drank six cups or more were 60 percent less likely to contract gout.

A study conducted by the Nurses’ Health Study indicates that coffee may have anti-inflammatory properties that can reduce the risk of gout by lowering insulin levels, which in turn lower uric acid levels (high concentrations of uric acid may cause gout).

How to keep it healthy

The question is: how much coffee is healthy, and how much is too much of a good thing? It is considered moderate to drink two to three eight-ounce cups of coffee per day; heavy coffee drinkers consume four or more cups per day. However, the amount of caffeine per cup of coffee varies according to the style and preparation of the beverage. Eight ounces of brewed coffee can have anywhere between 80 and 200 milligrammes of caffeine per cup (a typical cup is likely to contain about 100 milligrammes of caffeine).

Rather than order a sugar-laden coffeehouse beverage, focus on a simple black coffee instead. You can also switch to plain whole milk, soy milk, or nut milk if you prefer.

In spite of the fact that we are all passionate about coffee, it is important to remember that even the most rigorous scientific studies are not without bias, especially when they examine something as beloved and important as coffee. This means that, by all means, you are welcome to enjoy your morning habit, but do not over-interpret these findings.

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