Coffee is a popular beverage that is rich in antioxidants, which have many health benefits. However, caffeine, the main active ingredient in coffee, also has negative effects on the body. The effects of coffee on health have been a topic of debate for a long time.
Despite popular beliefs, there is a lot of evidence to support the health benefits of coffee, such as its high antioxidant content and reduced risk of several diseases. However, coffee also contains caffeine, a stimulant that can cause certain health problems, such as insomnia, in some people. This article takes a closer look at the health effects of coffee, both positive and negative, so you can better understand this popular beverage.
Coffee is rich in nutrients that are naturally found in coffee beans.
One 8-ounce cup (about 237 grams) of coffee contains the following nutrients:
- Vitamin B2 (Riboflavin): 14% of the RDA.
- Vitamin B5 (Pantothenic Acid): 12% of the RDA
- Vitamin B1 (Thiamine): 3% of the RDA.
- Vitamin B3 (Niacin): 3% of the RDA.
- Folate: 1% of the daily requirement
- Manganese: 2% of the RDA
- Potassium: 2% of the daily requirement
- Magnesium: 2% of the daily requirement.
- Phosphorus: 0.6% of the daily requirement
Coffee is also rich in antioxidants , which help protect cells in the body from damage caused by free radicals and may help reduce the risk of various diseases. What really makes coffee stand out is its high antioxidant content. In fact, coffee contains enough antioxidants to be considered a healthful plant food.
1. Coffee may help protect your brain from Alzheimer’s and Parkinson’s disease.
Alzheimer’s disease is the most common neurodegenerative disease in the https://ufabet999.app
world and is a major cause of dementia. Several studies have found that coffee drinkers have a 65% reduced risk of developing Alzheimer’s disease.
Parkinson’s disease is the second most common neurodegenerative disease, caused by the death of dopamine-producing nerve cells in the brain. People who drink coffee have a lower risk of developing Parkinson’s disease, and the more coffee they drink, the lower their risk.
2. Coffee may help reduce the risk of type 2 diabetes.
Type 2 diabetes is a disease caused by high blood sugar levels due to the body’s resistance to insulin. This common condition has been on the rise over the past decade, and in 2021, more than 537 million people, or 1 in 10 of the world’s population, were diagnosed with the disease. Interestingly, several studies have found that coffee drinkers may have a reduced risk of developing type 2 diabetes. A 2021 review of research suggests that drinking coffee regularly may help reduce the risk of type 2 diabetes by protecting the liver and maintaining beta-cell function.
A 2018 systematic review of research showed similar results, finding that coffee has significant antioxidant and anti-inflammatory properties. Drinking coffee may help reduce the risk of type 2 diabetes by protecting the liver and maintaining the function of pancreatic beta cells, the cells that produce insulin.
3. Coffee may help reduce the risk of liver disease.
The liver is a very important organ and performs hundreds of functions in our body. The liver is very sensitive to excessive alcohol and fructose intake. The final stage of liver damage is called cirrhosis , which involves the transformation of large parts of the liver into scar tissue.
A 2016 review of research concluded that drinking two cups of coffee per day in people with pre-existing liver disease may reduce the incidence of cirrhosis, liver fibrosis, liver cancer, and death. A 2021 review of research concluded that all types of coffee, including decaffeinated coffee, may help prevent chronic liver disease.
Liver cancer is a common cancer and the second leading cause of cancer deaths worldwide. Coffee drinkers have a significantly lower risk of developing liver cancer.
4. Coffee drinkers have a lower risk of depression and suicidal thoughts.
Depression is the most common mental disorder in the world and significantly reduces quality of life. A 2018 study found that those who drank the most coffee had a 63% lower risk of depression. Additionally, a 2019 study found that suicidal thoughts were reduced among Korean men and women who drank caffeine regularly or in moderate amounts.
5. Coffee drinkers live longer.
Studies have shown that coffee drinkers have a lower risk of several serious chronic diseases, including suicide, and that coffee drinkers tend to live longer. A 2022 study of over 400,000 people concluded that drinking two to three cups of coffee a day, regardless of the type, significantly reduced the risk of cardiovascular disease and death.
6. Side effects of caffeine
Although coffee has many benefits, it also has side effects, especially for those who are sensitive to caffeine. Consuming too much caffeine can cause jitters, anxiety, rapid heart rate, and even trigger panic attacks. If you are sensitive to caffeine and tend to get overly excited, you may need to avoid coffee altogether.
Another side effect is sleep disruption. A 2023 review of research concluded that coffee should be consumed at least nine hours before bedtime to ensure a restful night’s sleep. If coffee is keeping you from sleeping, avoid it after 2 p.m.
Caffeine also has diuretic effects and increases blood pressure, but these effects tend to decrease as the body adjusts. A 2023 systematic review of research showed that coffee drinkers had a reduced risk of high blood pressure. However, more research is needed to confirm the results of this study.
A 2021 research review found that Brazilians who did not smoke and drank coffee had a reduced risk of high blood pressure.
7. Caffeine is addictive and reducing your intake can lead to withdrawal symptoms.
Another problem with caffeine is that it can be addictive. When people consume caffeine regularly, their bodies develop a tolerance to it, meaning that it doesn’t work as well as it used to, or that they need to increase the dosage to get the same results. When people stop consuming caffeine, they experience withdrawal symptoms, such as headaches, fatigue, brain fog, and irritability. These symptoms can last for several days. Tolerance and withdrawal are the hallmarks of physical addiction.
How to drink coffee to get the most out of it
There are several ways you can do to maximize the health benefits of drinking coffee.
The most important thing is not to add too much sugar. Also, brewing coffee with a paper filter is another interesting method because coffee that does not go through a paper filter, such as Turkish coffee or coffee brewed with a French Press, contains cafestol, which can increase cholesterol levels.
Keep in mind that some coffee drinks sold in coffee shops and franchises are very high in calories and sugar. Drinking these drinks regularly is not good for your health.