Is Coffee Good For You? – 19 Health Benefits of Coffee

Benefits of Coffee and How to Avoid the Side-Effects

What is “Good” in your coffee for your health?

Coffee is an invigorating drink. Be it the smell of freshly whipped dalgona or the taste of freshly ground coffee beans, the brew rejuvenates our senses like no other drink. If you are an avid fan of your cup of Joe, then hang on to it because, no matter what the controversies say about coffee, we have got science-backed proof of its health benefits. Read on to have an insight.

1. It helps you wake up.

Though there is no specific time for having coffee, the drink has always been associated with morning brews. It is the drink one turns to wake up and clear the mental fog. Coffee owes this cerebral jolting effect on its caffeine content.

Coffee is one of the lushest sources of caffeine. Caffeine is a psychoactive stimulant. It can interact with adenosine receptors in the brain. That makes us alert with more energy and diminished fatigue levels.

Adenosine is a chemical that acts as a neurotransmitter in the brain. It functions to induce sleep and is proposed as a homeostatic regulator of sleep. Our brain cells have specific receptors with which that adenosine can attach. Upon attaching itself to the receptors, adenosine has an inhibitory effect on the brain cells. The neural activity slows down when the brain cells do not fire signals. This usually happens towards the end of a day when enough adenosine has built up during prolonged wakefulness. That is what makes you tired and lethargic.

Caffeine and adenosine have the same chemical design so, when present simultaneously in the brain, they compete to attach with the receptors. However, caffeine acts opposite to adenosine. It inhibits adenosine’s actions and helps us stay awake to burn the midnight oils if need be.

2. Improves your focus.

The fact that caffeine in coffee helps boost your brain functions is backed by its focus improving ability. It owes its knack to inhibiting adenosine in the brain and enhancing the release of other neurotransmitters like serotonin, dopamine, and noradrenaline. Serotonin and dopamine are known as happy hormones, so increasing their brain levels means an invigorated state as induced by coffee.

Caffeine is known to improve:

• Reaction time
• Focus and state of alertness
• Vigilance and learning abilities
• Memory

The effects of caffeine on memory and retentivity needs to be investigated. Several studies support its short-term memory-enhancing effects, while some debate the impact on long-term memory. An investigation revealed that taking caffeine tablets after a learning session helped the participants retain the information compared to the placebo group.

So if you are a student, having your coffee cup in the morning and evening may help you be more productive in your class.

3. Helps manage pain.

Ever had a headache associated with jet-lag or after all-night partying? You must have. What came to your rescue? Let us guess…a cup of steaming hot coffee. Yes, coffee is equipped with caffeine that eases away headaches, muscle sores, and body aches.

The caffeine works to alleviate pain by the same pathways that make you more alert; that is, adenosine inhibition, which enhances the effect of dopamine, chemicals associated with pain relief. It is also suggested that caffeine helps block inflammatory pathways that add to the pain-relieving effects (more about anti-inflammatory properties later).

That is why some pain relief medicines, ibuprofen, and paracetamol, contain a portion of caffeine in them. A standard dose of one of these pain killers combined with the equivalent caffeine in a mug of coffee relieved pain by 5-10%. This was in stark contrast to people who took pain relief medication alone.

Caffeine also has its upshots as regards muscle pain. It is a useful adjunct as a post-workout therapy to reduce muscle sores.

Researchers at the University of Alabama at Birmingham (UAB) concluded that regular caffeine consumption could make a noticeable difference in your ability to withstand pain.  The study involved 62 healthy men and women. Their caffeine consumption from sources like coffee, tea, soda, energy drinks, and chocolate was followed over seven days. Their average caffeine intake was about 170 milligrams of caffeine per day, equivalent to two coffee cups.  Some participants consumed more than 400 milligrams a day. At the end of the observational week, the volunteers were subjected to heat and pressure tests in a laboratory. It was observed that individuals who regularly consumed caffeine significantly had a high threshold to bear pain with more caffeine consumption; the pain sensitivity went down.

Pain remains a part-n-parcel of our daily lives. Consuming coffee as a regular part of life may help cut back on general body aches and pains and help build your physical threshold, as explained next.

4. Improves your physical performance.

Coffee may help enhance your physical endurance in two ways:

• It increases the release of epinephrine (adrenaline) in your body.
• It helps release fat from fat stores and makes it readily available as an energy source.

These two mechanisms help ump your energy stores and improve physical performance. So a cup of your morning Joe may speed you up if you are heading out for a run.

5. Rev up your metabolic rate.

Since caffeine helps move fat stores in the body and increase the supply of fatty acids in the body to contribute as energy fuel, your regular cup of coffee may help you maintain your waist.

In fact, caffeine helps boost your metabolic rate by 3-11%, which is why it is a mandatory ingredient in so many weight loss supplements. Studies have found this fat-burning property of caffeine to be at an impressive 10% in obese and 29% in lean individuals. So trying to lose some figures on the weighing scale, including coffee, may help you remain on the fast track of losing weight.

6. Combat depression.

Chocolates have a way to perk your mood up. Having a cup of coffee with a piece of dense chocolate cake somehow ignites a romantic dinner. Did you ever wonder why? It is the good old caffeine in these foods.

A Harvard study published in 2011 revealed that women who drank four or more coffee cups per day had a 20% lower risk of becoming depressed. In another study, some similar observations were made regarding decreased or no suicidal tendencies among individuals who drank at least four or more coffee cups every day.

Caffeine in the coffee not only stimulates the central nervous system, but it may also function as a mild antidepressant via increasing the production of certain neurotransmitters in the brain, as explained earlier. These include the happy hormones serotonin, dopamine, and noradrenaline. So next time you are feeling low, sip on coffee, called the happy juice by its devotees.

7. Lower your risk of type II diabetes.

Coffee has an extraordinary relationship with diabetes. While people with established and diagnosed cases of diabetes are advised to steer clear of caffeinated coffee, the opposite is suggested for healthy people without diabetes.

The reason is that caffeine in the coffee is observed to raise blood sugar levels and disturb the insulin sensitivity of diabetic patients. While many research pieces show the benefits of the caffeinated version of the drink as regards lowering the risk of developing type II diabetes in otherwise healthy individuals.

Coffee contains an array of antioxidants that act as anti-inflammatory safeguards against diseases like diabetes. In addition to the antioxidant role played by polyphenols, coffee also enjoys the support provided by minerals like magnesium, the intake of which is related to lower risks of type II diabetes via revving up insulin sensitivity of body cells. Some population-based studies also support the fact that coffee consumption is inversely related to developing the risk of type II diabetes.

The evidence in favor of decreasing the risk of diabetes is outstanding. The diagnosed cases are suggested to go for the decaf version for their morning cup of Joe.

8. A safeguard against Alzheimer’s and dementia.

Alzheimer’s is becoming a public health concern in our elderly cohort, and there is no treatment for the cognitive decline associated with the disease as yet. Coffee has stimulating effects on brain activity that is for sure. The research about its long-term health benefits is still in infancy, but there have been very encouraging accounts of coffee benefits regarding prevention and postponement of Alzheimer’s.

Alzheimer’s presents with memory loss and many other symptoms, including delusions, hallucinations, irritability, anxiety, and depression. These are termed as behavioral and psychological symptoms of dementia. There is no evidence that coffee caters to these complaints in diagnosed patients of Alzheimer’s, but the drink is undoubtedly associated with disease prevention.

The researchers attribute the rich antioxidant as well as caffeine content in the coffee. The mechanisms are not very clear, but it is established that coffee drinking of 3-5 cups per day during the middle years is associated with a decreased risk of dementia and Alzheimer’s by about 65% later in life.

9. Cuts back the risk of Parkinson’s disease.

Like Alzheimer’s, Parkinson’s disease has no cure and is second on the list of degenerative diseases of the brain after Alzheimer’s. The caffeine in coffee is tagged explicitly with the protective effects against Parkinson’s. Many pieces of research have shown the upshots of coffee in halting the disease initiation. Coffee drinkers have a minor risk of Parkinson’s disease. Those who like their cup of Joe caffeinated can reduce their risk of developing Parkinson’s disease by 32–60%. However, decaffeinated coffee does not address to lower the risk.

10. Protect liver functions.

The liver is a vital organ of our body that performs many functions. The liver can undergo many dysfunctions, including cancer, fibrosis, fatty liver disease, and end-stage cirrhosis. Yet there is good news for coffee lovers. 2 cups of coffee a day cuts the odds of cirrhosis by 44%, and 4 cups a day lowered them by 65%. Researchers say coffee gets converted into paraxanthine, a chemical that slows down the growth of scar tissue. This helps slow and stop the disease progression in alcohol-associated cirrhosis, fatty liver disease, and liver cancer. Coffee also seems to affect the replication of the Hepatitis C virus in some way.

11. Decrease the risk of certain cancers.

If you have a family history of some kind of cancer, start drinking a cup of java morning and evening. Why? Because coffee consumption is linked to a reduced risk of cancer of many types. Some of them include colon and rectum cancers, esophageal cancer, breast cancer, prostate cancer, pancreatic, ovarian cancer, and kidney cancers.

Coffee contains hundreds of bioactive compounds that are touted for their anti-carcinogenic effects. Roasted coffee contains caffeine, flavonoids, lignans, and other polyphenols. These act to increase energy expenditure, inhibit cellular damage, gene regulation, repair DNA, exhibit anti-inflammatory properties, and help inhibit metastasis, spreading cancer cells to other tissues. The fact that coffee ingredients improve insulin sensitivity also contributes to bringing down the cancer risk, specifically of the liver, breast, colon, and endometrium.

Studies suggest that coffee drinkers are less likely to develop basal cell skin cancers and malignant melanoma. The caffeine in coffee is also touted to reduce the risk of oral and pharyngeal cancers.

12. Lowers the risk of multiple sclerosis.

Multiple sclerosis is a debilitating disease of the brain and spinal cord. It is a neurodegenerative disease in which the body’s immune system attacks the protective myelin covering the nerves. Depending upon the type and number of nerves involved, the condition varies in severity. Studies have shown that coffee consumption has beneficial effects on the development, progression, and recurrence of MS.

13. Drop your chances of cardiovascular disease.

Regarding cardiovascular disease, filtered coffee consumption was linked to a 12% lower risk of death for men. In comparison, the percentage was 20% for women compared with individuals who did not drink coffee. Unfiltered coffee was associated with a slightly lower mortality rate, 4% and 9% in men and women, respectively, compared with no coffee consumption.

This was according to a Norwegian study published in the European Journal of Preventive Cardiology. Researchers trailed the type and amount of coffee the participants drank in addition to other variables for heart disease, including smoking, exercise, blood pressure, cholesterol levels, and weight.

Researchers attributed these benefits to the polyphenol content of coffee. Polyphenols help delay the absorption of blood sugar, increase the insulin sensitivity of the cells, and have a positive impact on blood vessel contraction and relaxation. Decaffeinated coffee had similar upshots, while long-term caffeine intake led to increased blood pressure and irregular heartbeat in some individuals. So if you suffer from blood pressure symptoms, switching to decaffeinated coffee may be your solution.

According to the American Heart Association, moderate coffee consumption is good for cardiovascular health. However, they advise against unfiltered coffee as it contains a high amount of cafestol, a coffee ingredient that raises LDL, the bad cholesterol.

A Brazilian study suggests that moderate coffee consumption cuts back on the hardening and calcification process of coronary arteries.

14. Bolsters your DNA.

Results of a study published in the European Journal of Nutrition stated that coffee drinkers have more vital DNA. The study attributed these benefits to the white blood cells of coffee drinkers, which had fewer spontaneous DNA strand breakage occurrences.

15. Lessens your chances of gout.

Another reason for men to ump their coffee intake is linked to decreased risk for developing gout. A study relates this advantage to long-term coffee consumption. More research is needed, but the proposed mode of action is increased insulin sensitivity and accelerated thermogenesis.

16. Prevention of retinal damage.

Coffee is enriched with antioxidants and thereby play a role in preventing retinal damage due to oxidative stress. The chlorogenic acid is specifically linked to its role in preserving eye health.

17. Preserves periodontal health and reduces cavities.

Did you know coffee helps preserve your oro-dental health? However, this upshot is only linked with black coffee. Adding milk and sugar to your coffee may cancel out the dental health benefits. So if you want to reduce your chances of cavities, drink your java.

18. Helps you interact.

Coffee may help you improve social interactions. As a stimulant drink, having a cup of coffee may help you overcome an introverted attitude. A study showed that workers who consumed coffee were better at workplace group activities. It is seen that workplaces with coffee breaks have increased productivity compared to monotonous worksites with no coffee breaks. The employees have a better chance at social interactions when they can discuss personal and work-related experiences.

19. Adds to longevity and well-being.

It is high time; we should give the regular coffee cup its extended overdue credit as a health elixir. There is enough evidence to back the role of coffee regarding different body systems. If our systems are working to their best, that adds to the longevity of our whole being.

A study published in the New England Journal of Medicine states that coffee drinkers are at less risk of dying prematurely from chronic diseases like diabetes, heart disease, and cancer. A Harvard study confirms the statement saying that people who drink 1-5 cups of coffee a day have a decreased risk of developing diseases linked to premature death. Different studies conducted in other parts of the world confirm the reports about coffee adding to longevity. Take a look at the Japanese, the American, and European-based reviews.

Is coffee bad for you? Is coffee good for you?

Despite the ensuing research process, coffee is a controversial topic when it comes to its health benefits. But then aren’t there downsides for everything? However, there is nothing that cannot be tackled, even for coffee.

Let us see the instances when coffee can be harmful and their solutions.

• Caffeine in the coffee can cause anxiety, worsen panic attacks, give rise to heart palpitations.
• Drinking coffee at night time may disrupt sleep in newbies.
• Caffeine in coffee acts as a diuretic.
• Caffeine consumption via coffee raises blood pressure
• Long-term coffee consumption can build up a tolerance in some individuals.
• Long-term coffee intake can cause withdrawal
• Unfiltered coffee as the Turkish and French press versions are enriched with cafestol, an ingredient that raises total body cholesterol in the long run.
• In some cases, individuals may show a slow metabolism to the coffee ingredients. Such people are prone to the risk of a heart attack in cases of other cardiovascular ailments.

One of the culprits in coffee notorious for its ill-health effects is acrylamide. It is a chemical that is produced during the roasting of the coffee beans. The chemical is said to be carcinogenic, and it is, in fact, cancer promoting element. But it is not found in coffee only. We are exposed to it via smoke, household items, and many personal care items. The chemical is found in many other food items besides coffee.

Acrylamide can cause nerve damage, as well. But it should be noted that the studies linking acrylamide with cancer have only been carried out in animals. The animals were exposed to very high amounts of acrylamide during these studies. In comparison, humans are exposed to meager portions of the chemical and have an efficient metabolizing chemical system. Further, human studies on acrylamide effects on food safety have born inconsistent results.

In addition to all of the above, the acrylamide content is different in different types of coffee. The simple rule is, the more roasted the beans are, the less is the chemical content. According to a study;

• The acrylamide content of freshly roasted coffee was about 179 mcg per kg.
• Instant coffee had 358 mcg acrylamide per kg.
• While coffee substitutes had 818 mcg of the chemical per kg

So should you quit your regular Java cup?

The answer is no. Why?

Because firstly, the coffee brands are working arduously to bring acrylamide levels down to make it as health-friendly as possible.

Secondly, the potential health benefits outweigh the controversial statements that do not have commendable research evidence. Many studies have failed to show a cause-effect relationship of coffee with disease conditions. These studies have not had any control factor over other health risk factors associated with the diseases potentially linked with coffee consumption. Many research pieces have revealed that once the confounding factors are taken care of, coffee drinkers don’t seem to have a higher risk for heart problems or cancer compared to people who don’t drink coffee.

Thirdly, there are several ways to get the maximum out of your regular cup of coffee. For example,

• Use of coffee filters to reduce the amount of cafestol, a cholesterol-increasing ingredient of coffee
• Use of full-roast coffee beans to cut back the amount of acrylamide, a probable cancer-causing agent
• Use of decaffeinated coffee by individuals who are sensitive to caffeine or who exhibit low metabolism for the drink ingredients
• Avoidance of caffeinated drinks including coffee after five PM to escape insomnia or any sleep disturbance
• Always consult with your physician before regular coffee consumption if you suffer from high blood pressure or are prescribed anti-anxiety drugs.
• Pregnant women should cut back their coffee intake to only a cup a day.
• Be careful how you flavor your coffee with milk and sugar, and other additives.
• Drink coffee at moderate temperatures because drinking very hot beverages, 65 degrees Celsius or 149 degrees Fahrenheit, is linked to cancer, specifically esophageal cancer.

Concluding the lengthy debate, one must say that coffee remains one of the healthiest beverages despite the disagreements and arguments. Its health benefits are backed by science. The shortcomings are also under research, and many healthy solutions are available to cut back on its potential inadequacies. So coffee remains innocent till proven guilty; enjoy your guilt-free cup of java while you can.

Coffee may well be called life’s elixir. Well, at least that is what the coffee enthusiasts swear by for their morning cup of Joe. And coffee lovers would not be wrong in claiming so. The bitter dark-colored drink caters to many health benefits.

It was not long ago that consuming coffee was declared as a health risk. But here comes the beauty of scientific research that keeps the evidence-driven evolution wheel spinning. The same coffee vetoed for its hazardous effects as racing heart, sleep impairment, and carcinogenic properties is heralded by the health authorities as health benevolent. Talk of time changing the perspectives!

But it is what it is. The World Health Organization officially deleted coffee from potentially carcinogenic foods in one of its June 2016 reports.  Not only that, the health authority went on to entitle coffee as a food ingredient with a potentially protective role against cancer of the uterus and liver.

The 2015 Dietary Guidelines Advisory Committee meticulously reviewed the evidence and declared that moderate consumption of three to five cups of coffee is relatable to healthy dietary patterns.

The World Cancer Research Fund International seconded the statement by concluding that coffee consumption lowered the risk of several types of cancer. In another review by the International Agency for Research on Cancer (IARC), it was concluded that cancer risk was not associated with coffee but with hot beverages consumed at higher than 65C (149F).

Now that was a WOW moment for coffee drinkers. What has changed in a few years? It is newly emerging evidence that the tan colored drink could do wonders for your health.

Marc Gunter, head of the nutrition and metabolism section at the International Agency for Research on Cancer (IARC), published the results of a study in 2017. The study, which extended over sixteen years, followed and reviewed the coffee-drinking habits of about half a million people across Europe. The report said that individuals who drank more coffee had a lower risk of dying from heart disease, stroke, and cancer. Remarkably, this study’s findings were consistent with research from other parts of the world, including the US.

The earlier data came in from such observational studies done across populations as aforementioned. This helped gather the information that would become active topics for clinical researches in the coming years. The present-day data is clinical or lab-based, which provides a more accurate and authentic insight into the health advantages and disadvantages of coffee. For instance, the shift of coffee’s role as a potential carcinogenic agent to a cancer-protective one emerged from decades long research processes that are still on today.

However, the good and the bad have always a way to frame anything in the spotlight. The same holds for coffee. Your cup of Joe may come half-full or half-empty (virtually) because of the many debates surrounding it. But one must understand that is how it has always been for anything novel, and coffee is undoubtedly one of the innovative food discoveries ever.

As a coffee devotee, I absolutely understand the dilemma when you drink your cup of coffee with skepticism. But there is one thing everyone agrees upon; myths are the complete opposite of reality. And the truth is backed by facts and proofs.

So brace your cup of coffee and wake up to the facts regarding coffee – the good, the bad, and everything in between.

The nutritional profile of coffee – how is coffee good for you

The nutritional profile of 100ml of medium strength, black, caffeinated coffee is as follows:

Coffee contains no macronutrients, namely fats, carbohydrates, and proteins.

There are several micronutrients present in black coffee. A 100ml amount of medium strength black coffee contains:

• Potassium; 92mg
• Sodium; trace amounts
• Magnesium; 8mg
• Manganese; 0.05mg
• Riboflavin; 0.01mg
• Niacin; 0.7mg

The micronutrient content of coffee changes with the type of water used in the brew; soft or hard.  This is particularly true in the case of calcium and magnesium levels. Other factors that affect the micronutrients in coffee include soil origin, growing conditions, the composition of the coffee’s blend, and processing methods.

Black coffee contains more than 95% of water. If somebody tells you that coffee has a dehydrating effect on your body, rest assured, and nod them away.

Since black coffee contains no significant amounts of the macronutrients, fat, carbohydrate, and protein, that is why its calorie output remains only 1-2 kcal per 100ml.

However, the above nutritional profile corresponds to a cup of black coffee. Any addition of milk, cream, sugar, or other sweeteners changes the final nutritional profile of a cup of coffee.

Well, the fact that coffee does not have any countable calories makes it a tremendous guilt-free drink for weight-watchers. However, the question remains; what makes coffee brag the title of one of the healthy beverages if it does not credit any significant macronutrients and only a few micronutrients.

The answer lies in the many elements in black coffee that contribute to its health credible upshots. These include:

• Caffeine; 75-100 mg in a cup of coffee
• Antioxidants; chlorogenic acids, melanoidins, hydrocinnamic acids, and polyphenols
• Diterpenes; cafestol and kahweol

Diterpenes lie in a grey area as regards the health effects of coffee. According to some research, the high consumption of these compounds can raise the bad cholesterol ‘LDL’ in the body. Some other pieces of research suggest a possible role of Diterpenes as anticancer agents. Yet, the methods of brewing coffee impact the level of diterpenes. Scandinavian boiled coffee, plunger pot, Greek and Turkish, and unfiltered coffee contains diterpenes in high amounts. As with instant ones, soluble coffee has none of these compounds, so if you are a fan of instant coffee, you are on the safe side.

Western diet outsources huge amounts of antioxidants from coffee. The consumption of antioxidants from coffee surpasses many fruits and vegetable sources. Another reason for beverages is a much larger source of antioxidants in the Western diet is that people tend to consume more drinks than antioxidant-rich foods. The fact of the matter is, 79% of dietary antioxidants come from beverages, while only 21% come from food.

One study detailed the polyphenol content (antioxidants) of different foods by serving size. Coffee ranked 11th on the list, preceded by several types of berries. Now how many of us consume berries daily as compared to coffee consumption? It seconds the findings that Westerners get their maximum amount of antioxidants from coffee than any other food item.

Some similar population-based studies were conducted. Norwegian and Finnish studies concluded coffee as the single most significant antioxidant source in the regional dietary patterns, providing approximately 64% of people’s total antioxidant intake. In these studies, the average coffee intake was 2–4 cups. Other population-based studies from Spain, Japan, Poland, and France declared coffee the most significant antioxidants’ dietary source.

Since the subject topic umbrellas the negative health consequences of coffee, one must know the health culprits in coffee. These include:

• Acrylamide
• Furan
• Diterpenes (cafestol and kahweol)

Given all the benefits of coffee, we can overlook the bitter side of the tart drink and get on with coffee’s health bonuses first.