Coffee is a cherished drink that can help you concentrate and increase the energy level of your body.
Many people depend on their coffee when they get up to begin their day in the right direction.
In addition to its energy-boosting benefits, caffeine has also been linked to various health benefits, offering you further reasons to start brewing.
This article offers a comprehensive review of 9 of the most popular benefits of coffee that are based on evidence.
Table of Contents
1. Boosts energy levels
Coffee is rich in caffeine as a central nervous system stimulant recognized for its ability to combat fatigue and boost the level of energy ( 1Trusted Source).
This is due to caffeine blocking the neurotransmitter’s receptors known as adenosine. This boosts the levels of other neurotransmitters present in your brain, which regulate your energy levels, like dopamine ( 2Trusted Source, 3Trusted Source).
A small study showed that caffeine consumption could increase the time to exhaustion during cycling by 12 percent and decrease fatigue among subjects ( 4Trusted Source).
Another study found similar results in which caffeine consumption before and during a game of golf enhanced performance, improved perceived energy levels, and diminished fatigue ( 5Trusted Source Trusted Source).
A SUMMARY
Caffeine is a stimulant found to boost energy levels and reduce fatigue by altering the levels of certain neurotransmitters inside the brain.
2. Could be related to a lower chance of developing type 2 diabetes.
Certain studies suggest that drinking regular coffee could be linked with a lower likelihood of developing Type 2 Diabetes over time.
A review of 30 studies concluded that every cup of coffee consumed daily was connected to a decrease of 6% in the chance of developing diabetes type 2. ( 6Trusted Source).
This could originate from the coffee’s capacity to protect the functions of beta cells inside the pancreas responsible for making insulin to regulate blood sugar levels ( 7Trusted Source).
It’s also rich in antioxidants and could influence the sensitivity to insulin, inflammation, and metabolism, all of which play a role in developing Type 2 Diabetes ( 8Trusted Source).
A SUMMARY
Regular consumption of coffee may be associated with a decreased likelihood of developing Type 2 Diabetes in the long run.
3. Supports the health of the brain
Although research has yielded mixed results, studies suggest that caffeine could aid in the prevention of certain neurodegenerative diseases like Parkinson’s disease and Alzheimer’s disease.
Based on a study that was a review of 13 studies that included regular consumption of caffeine experienced a significant decrease in risk of developing Parkinson’s. In addition, the consumption of caffeine also helped slow the progress of Parkinson’s disease as time passed ( 9Trusted Source).
The second review of 11 studies that examined the observational aspects of more than 29,000 individuals also discovered that the more significant amount of coffee drinkers consumed, the less they were at chances of getting dementia ( 10Trusted Source).
Furthermore, several studies have proven that moderate consumption of coffee may be linked to a lower chance of Alzheimer’s disease or a decline in cognitive function ( 11Trusted Source, 12Trusted Source).
A SUMMARY
A few studies suggest that caffeine consumption may help prevent Alzheimer’s disease, Parkinson’s disease, and cognitive decline.
4. Might help in weight loss
According to research, coffee may change the way fat is stored and improve gut health and gut health, which can help with weight management ( 13Trusted Source).
For instance, one review of 12 studies concluded that higher consumption of coffee could be linked with less body fat, particularly for males ( 14Trusted Source).
In a separate study, an increase in consumption of caffeine was associated with less body fat among ladies ( 15Trusted Source).
Additionally, one study showed that those who drank up to two cups of hot coffee a day were a whopping 17% more likely to reach the recommended levels of physical activity than those who had just one or two cups every day ( 16Trusted Source).
More physical activity could aid in weight management ( 16Trusted Source).
A SUMMARY
Coffee can aid in weight loss and could be related to reducing body fat. Another study found that people who drank caffeine were likelier to exercise.
5. It is linked to a lower chance of depression
A few studies have revealed that coffee consumption may be associated with a decreased chance of developing Depression.
In seven research studies, every cup of coffee consumed every day was connected to an 8% decrease in the chance of developing depression ( 17Trusted Source).
Another study showed that drinking at a minimum of four cups of coffee every day is associated with an incredibly lower risk of depression when compared with drinking only one cup of coffee every day ( 18Trusted Source).
Furthermore, one study of over 200 000 people found the consumption of coffee is associated with a lower risk of suicide-related death ( 19Trusted Source).
Summary
Numerous studies have shown that caffeine may be associated with a lower chance of depression and could be associated with a reduced likelihood of dying by suicide.
6. Can help protect against liver diseases
Several studies have suggested that coffee may help support the liver’s health and help prevent diseases.
One study, for instance, revealed the consumption of more than 2 cups of coffee a day could lead to a lower risk of scarring on the liver and liver cancer among people who suffer from chronic liver diseases ( 20Trusted Source).
Research has also shown that the more significant amount of coffee individuals consume, the lower their chance of dying due to chronic liver diseases. A cup of coffee every day was associated with an increase of 15% in risk, and drinking four cups of coffee every day was associated with 71% less chance of dying ( 21Trusted Source).
A different study has discovered that drinking coffee was linked to a decrease in stiffness in the liver. This is a test that healthcare professionals employ to determine if scar tissue is present inside the liver ( 22Trusted Source).
Summary
Consuming caffeine could lead to a reduced likelihood of dying from chronic liver diseases, in addition to other ailments such as scarring of the liver and cancer of the liver.
7. Heart health is supported
A few studies suggest that coffee consumption may improve the health of your heart.
Indeed, one study discovered that drinking 3 to 5 cups of coffee daily was associated with an increase of 15% in the chance for coronary heart diseases ( 23Trusted Source).
The second review of 21 studies revealed that drinking between three and four cups of coffee a day was linked to an increase of 21% in the risk of suffering a stroke ( 24Trusted Source).
Furthermore, a study of more than 21,000 individuals also showed an increase in coffee consumption related to a significantly lower chance of suffering from heart disease ( 25Trusted Source).
Keep in mind that caffeine can influence your blood pressure. Thus, those who have uncontrolled blood pressure could reduce or limit the amount of caffeine they consume ( 23Trusted Source, 26Trusted Source).
A SUMMARY
Certain studies show that drinking caffeine may be linked with a decreased chance of suffering from heart stroke, heart disease, and heart failure.
8. Increases longevity
A few studies suggest that coffee may help prolong longevity due to its numerous health benefits.
A review of 40 studies found that drinking between two and four cups of coffee a day was associated with a lower chance of dying, irrespective of the factors such as weight, age, and the consumption of alcohol ( 27Trusted Source).
In a similar vein, a different study in 1,567 participants discovered that coffee with caffeinated components was linked with a lowered risk of dying in the period between 12-18 years after follow-up. In addition, drinking at least 1 cup of coffee a day is also linked to the risk of dying of cancer ( 28Trusted Source).
A study in a test tube found that coffee can dramatically extend the life of the yeast by shielding it from Free radicals and DNA damage ( 29Trusted Source).
However, further research is required to determine if this might also be applied to humans.
Summary
caffeine may be linked to a lowered risk of dying despite other aspects like weight, age, status, or drinking alcohol. However, further studies are needed.
9. Might improve the performance of athletes
Coffee is commonly employed to aid in ergogenic performance by athletes who want to enhance performance and increase their energy amounts ( 30).
An ergogenic aid can also be described as an enhancement of performance.
A study review found that drinking coffee before exercising enhanced endurance in people and reduced the perceived exertion compared with a group of control ( 31Trusted Source).
Another study of 126 older adults showed that coffee consumption is associated with better physical performance and speed of gait regardless of whether the researchers adjusted factors such as age, belly fat, and physical activity levels ( 32Trusted Source).
In addition, a comprehensive review revealed that moderate consumption might improve power output and time-trial complete time. However, the results were not uniform, and the authors pointed out that caffeine can be different for people ( 33Trusted Source).
A SUMMARY
Coffee can boost endurance and performance in consuming it before exercise. However, certain studies have produced mixed results.
Bottom line
Coffee is a drink of renown that researchers have extensively studied to discover its numerous health benefits, such as its capacity to boost energy levels, aid in weight control, improve athletic performance, and guard against chronic diseases.
Remember that some individuals might need to restrict their consumption, such as those who are nursing or pregnant, adolescents and children, and those suffering from specific health conditions ( 34Trusted Source).
Yet drinking coffee in moderation, approximately three to four cups each day, has been linked with a variety of health benefits, which is considered safe for most adults ( 35Trusted Source).
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