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In recent years and decades, scientists have studied the effects of coffee on various aspects of health. Their results have been nothing short of amazing. Thanks to its high levels of antioxidants and beneficial nutrients, it also seems to be quite healthy.
Some types of coffee have more caffeine than others. If you’re worried about your blood pressure (or you just get the jitters from caffeine) make sure you know which kinds contain the most.
KEY WORDS: coffee, antioxidants, vitamins, minerals, mental protection, brain boosting, memory improvement, lowered risk of diabetes 2.
Your daily cup of coffee may be doing more for you than providing that early-morning pick-me-up. The health impact of coffee has long been a controversial topic, with advocates touting its antioxidant activity and brain-boosting ability, and detractors detailing downsides such as insomnia, indigestion and an increased heart rate and blood pressure. But the latest wave of scientific evidence brings a wealth of good news for coffee lovers.
- COFFEE CAN MAKE YOU SMARTER – When a group of volunteers received a dose of 100 milligrams (mg) of caffeine, about as much contained in a single cup of coffee, Austrian researchers found a surge in the volunteers’ brain activity, measured by functional magnetic resonance imagery (fMRI), as they performed a memory task. The researchers noted that the memory skills and reaction times of the caffeinated volunteers were also improved when compared to the control group who received a placebo and showed no increase in brain activity. Caffeine appears to affect the particular areas of the brain responsible for memory and concentration, providing a boost to short-term memory, although it’s not clear how long the effect lasts or how it may vary from person to person.
- COFFEE MAY HELP PROTECT AGAINST COGNITIVE DECLINE – In addition to providing a temporary boost in brain activity and memory, regular coffee consumption may help prevent cognitive decline associated with Alzheimer’s disease and other types of dementia. In one promising Finnish study, researchers found that drinking three to five cups of coffee daily at midlife was associated with a 65 percent decreased risk of Alzheimer’s and dementia in later life. Interestingly, the study authors also measured the effect of tea drinking on cognitive decline, but found no association. There are several theories about how coffee may help prevent or protect against cognitive decline. One working theory: caffeine prevents the buildup of beta-amyloid plaque that may contribute to the onset and progression of Alzheimer’s. Researchers also theorize that because coffee drinking may be associated with a decreased risk of type 2 diabetes, a risk factor for dementia, it also lowers the risk for developing dementia.
- COFFEE CAN HELP YOU BURN FAT AND IMPROVES PHYSICAL PERFORMANCE – Caffeine raises metabolic rate and helps mobilize fatty acids from fat tissues. It can also enhance physical performance.
- COFFEE MAY BE EXTREMELY GOOD FOR YOUR LIVER – Your liver is an amazing organ that carries out hundreds of important functions. Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and many others. Many of these conditions can lead to cirrhosis, in which your liver is largely replaced by scar tissue. Interestingly, coffee may protect against cirrhosis — people who drink 4 or more cups per day have up to an 80% lower risk.
- MAY LOWER RISK OF CERTAIN TYPES OF CANCER – Cancer is one of the world’s leading causes of death. It is characterized by uncontrolled cell growth in your body. Coffee appears to be protective against two types of cancer: liver and colorectal cancer. Liver cancer is the third leading cause of cancer death in the world, while colorectal cancer ranks fourth. Studies show that coffee drinkers have up to a 40% lower risk of liver cancer. Similarly, one study in 489,706 people found that those who drank 4–5 cups of coffee per day had a 15% lower risk of colorectal cancer.
- COFFEE DRINKERS HAVE LESS RISK OF HEART DISEASE – Korean researchers found that study participants who consumed 3 to 5 cups of coffee a day were less likely to show the beginning signs of heart disease. Other dietary factors should also be noted as Koreans typically have a different diet than do Westerners. A more recent study conducted in Brazil found that those that consume at least three cups of coffee a day tend to develop less calcification in their coronary arteries.
- COFFEE DRINKERS HAVE STRONGER DNA – A study published in the European Journal of Nutrition showed that coffee drinkers have DNA with stronger integrity since the white blood cells of coffee drinkers had far less instance of spontaneous DNA strand breakage.
- COFFEE IS LOADED WITH NUTRIENTS AND ANTIOXIDANTS – Many of the nutrients in the coffee beans do make it into the final drink, which actually contains a decent amount of vitamins and minerals.
One cup of coffee contains:
- 6% of the RDA for pantothenic acid (vitamin B5)
- 11% of the RDA for riboflavin (vitamin B2)
- 2% of the RDA for niacin (B3) and thiamine (B1)
- 3% of the RDA for potassium and manganese
- It may not seem like much, but if you drink several cups of coffee per day then it quickly adds up.
- PREVENTS RETINAL DAMAGE – A Cornell University Study showed that coffee may prevent retinal damage due to oxidative stress. Caffeine isn’t the culprit here, but chlorogenic acid (CLA), which is one of the strong antioxidants found in the coffee bean.
- LOWERED RISK OF TYPE 2 DIABETES – Those who consumed 6 or more cups per day had a 22% lower risk of diabetes. From the Archives of Internal Medicine. A recent review of research conducted by Harvard’s Dr. Frank Hu showed that the risk of type II diabetes decreases by 9% for each daily cup of coffee consumed. Decaf coffee decreased risk by 6% per cup.
Coffee contains a decent amount of several vitamins and minerals. It is also one of the biggest sources of antioxidants in the modern diet.
Drinking coffee has been associated with a lower risk of death in prospective observational studies, especially in people with type 2 diabetes.
Coffee appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40% and cirrhosis by as much as 80%.
Coffee is associated with a much lower risk of dementia and the neurodegenerative disorders Alzheimer’s and Parkinson’s.
Drinking coffee is associated with a drastically reduced risk of type 2 diabetes. People who drink several cups per day are the least likely to develop diabetes.
Caffeine raises metabolic rate and helps mobilize fatty acids from fat tissues. It can also enhance physical performance.
Caffeine blocks an inhibitory neurotransmitter in the brain, which has a stimulating effect. Controlled studies show that caffeine improves both mood and brain function.
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