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Top 7 Benefits of Coffee Based on Science

Based On Science What Are the Top 7 Benefits of Coffee?

By Jan Yttereng, CEO Sorze4 AS, international coffee judge, and green coffee bean vendor.

Are you a coffee lover? There are a lot of pretty strong advocates for the drink, and it’s not hard to understand the attraction. Coffee can kick you start; you need to finish that project or get through a long day on a bleak office floor (Poole et al., 2017).

An estimated 87% of Americans consume caffeine (Knapik et al., 2022). Yet despite its popularity, few know the full range of health benefits that come from coffee. These are benefits that science is just now revealing.

Whether you’re a habitual coffee drinker or not, here are 6 scientifically backed reasons why you should drink one (or two) cups daily (Link, 2022).

Coffee has been a popular drink for hundreds of years. But how healthy is it? Now, as much as we are sure everyone loves their daily dose of Joe, let’s take a moment to appreciate it even more by reviewing the top 7 benefits of coffee.

Top 7 Benefits of Coffee Based on Science

It Acts as an Antioxidant

Coffee contains antioxidants that help to protect the body from free radicals. Free radicals are damaging molecules that can harm cells and increase the risk of cancer, heart disease, and other health problems (Ballal, 2021).

According to the MDPI research journal, coffee has a high amount of phenolic acid, a strong antioxidant. Antioxidants neutralize these harmful molecules by donating their electrons to them. This stops them from being able to damage other cells in your body. Coffee is particularly rich in antioxidants called chlorogenic acids that give it its bitter taste and help reduce blood sugar levels after meals (Górecki & Hallmann, 2020).

Regarding antioxidants, it’s important to have at least 300 mg of them every day (more if you’re older than 40).

It Works Like a Chlorogenic Acid

As per the NCBI research journal, coffee has abundant Chlorogenic acid, a polyphenol found in coffee beans. It’s believed to be the main active ingredient in coffee that works as an antioxidant and may help reduce the risk of Type 2 diabetes (Kim & Park, 2019).

If you want some variety in your morning ritual, try adding peppermint or cinnamon flavoring or swapping out some milk for almond milk (which will lower the total sugar content). If you feel fancy, add other ingredients like lemon juice or matcha powder.

Reduced risk of Type 2 diabetes

Research in the study journal by MDPI, coffee is a powerful source of antioxidants In addition to being a good source of antioxidants, coffee can help you lose weight by increasing your metabolism and cognitive function (Kolb et al., 2021).

This is mainly due to its ability to raise your metabolism and help you burn fat more effectively. It also seems to improve insulin sensitivity, which helps prevent metabolic syndrome and type 2 diabetes.

Reduced Risk of Liver Disease

One of the liver’s most important functions is to remove toxins from our bodies. Toxins come from various sources, including pollution, medications, and alcohol (Kennedy, 2021).

The liver can also be damaged by consuming too much caffeine or alcohol or taking certain drugs such as acetaminophen.

How much is too much?
Up to 400 milligrams (mg) of caffeine daily appears to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola, or two “energy shot” drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks.

Reduced Risk of Alzheimer’s and Other Types of Dementia

The next benefit of coffee is that it’s a source of antioxidants. As you may already know, antioxidants prevent the oxidation of molecules in the brain. Oxidative stress has been linked to Alzheimer’s disease and other types of dementia. Coffee can also reduce oxidative stress in the brain, which reduces your risk for these conditions (Wierzejska, 2016).

It Increases the Activity of Your Metabolism

Scientists have known for years that coffee increases your metabolism, but they didn’t know how it works. A study found that coffee increases the amount of brown fat cells in your body, which helps you burn more calories than if you didn’t have caffeine. That means drinking coffee can help you lose weight (Barcelos et al., 2020).

Enhanced Heart Health

Coffee is an excellent source of antioxidants that can help to improve heart health. There are many ways that coffee can benefit the heart, including stroke, lowering blood pressure, and reducing the risk of diabetes.

Coffee has also been shown to reduce blood pressure, which may help protect against heart attacks and strokes. The caffeine in coffee stimulates your nervous system to release adrenaline, which causes your blood vessels to constrict temporarily and your heartbeat to accelerate briefly. This helps prepare you for physical activity by increasing blood flow through your arteries. This effect is stronger in people not used to drinking coffee regularly (Chieng et al., 2022).

NOTE: Dark roasted coffee may not have the same health benefits as light-roasted coffee.

 

Why is Instant Coffee Better than Other Coffee as it had Low Cholesterol Levels?

Instant coffee is better than other coffee. It has low cholesterol levels and is good for athletes. Instant coffee is made from roasted and ground coffee beans, which are then freeze- or spray-dried. When you add hot water, the powder dissolves in the liquid to form a drink that looks like and tastes like brewed coffee but without all the mess of grinding beans, heating water, etcetera. If you prefer instant to fresh-brewed coffee, you should know that it’s linked to lower cholesterol levels (Olechno et al., 2021).

If Consumed in Moderation, Coffee May Even Have Some Benefits for Athletes

  • According to a study published in the NCBI, drinking coffee lowers the risk of diabetes (Kolb et al., 2021).
  • Coffee has been shown to protect against liver diseases, such as cirrhosis and liver cancer. It has also been linked with lower rates of Alzheimer’s and Parkinson’s diseases.
  • Coffee can increase metabolism allowing you to burn more calories at rest or during exercise.
  • Another benefit is that it may improve heart health by reducing blood pressure and bad cholesterol levels and elevating good cholesterol (HDL) levels (these all contribute to an increased risk for heart disease).

Conclusion

Coffee is a beverage that people either love or hate, but the truth is that it seems to be good for us. Like any other food or drink, it should be consumed in moderation and only as part of a healthy diet. Coffee is a drink that has its benefits. It makes most people more alert and jumpier. Many of us have to get it every single day.

Not only do the various flavors make some of us addicted to it, but the many vitamins, acids, and water available in the coffee make this drink a complete package for our bodies. The biggest thing to keep in mind when drinking coffee? Don’t overdo it!

Although caffeine use may be safe for adults, it’s not a good idea for children. Adolescents and young adults need to be cautioned about excessive caffeine intake and mixing caffeine with alcohol and other drugs.

Mayo Clinic: “Women who are pregnant or who are trying to become pregnant and those who are breast-feeding should talk with their doctors about limiting caffeine use to less than 200 mg daily.

Some medications and herbal supplements may interact with caffeine. Examples include:

Ephedrine. Mixing caffeine with this medication — which is used in decongestants — might increase your risk of high blood pressure, heart attack, stroke or seizure.
Theophylline. This medication, used to open up bronchial airways, tends to have some caffeine-like effects. So taking it with caffeine might increase the adverse effects of caffeine, such as nausea and heart palpitations.
Echinacea. This herbal supplement, which is sometimes used to prevent colds or other infections, may increase the concentration of caffeine in your blood and may increase caffeine’s unpleasant effects.
Talk to your doctor or pharmacist about whether caffeine might affect your medications.”

References

Kolb, H., Martin, S., & Kempf, K. (2021, March 31). Coffee and lower risk of type 2 diabetes: Arguments for a causal relationship. Nutrients. Retrieved January 19, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8066601/

Kolb, H., Martin, S., & Kempf, K. (2021, March 31). Coffee and lower risk of type 2 diabetes: Arguments for a causal relationship. Nutrients. Retrieved January 19, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8066601/

Link, R. (2022, January 11). 9 health benefits of coffee, based on science. Healthline. Retrieved January 19, 2023, from https://www.healthline.com/nutrition/top-evidence-based-health-benefits-of-coffee#1.-Boosts-energy-levels

Poole, R., Kennedy, O. J., Roderick, P., Fallowfield, J. A., Hayes, P. C., & Parkes, J. (2017, November 22). Coffee Consumption and Health: Umbrella Review of Meta-analyses of multiple health outcomes. BMJ (Clinical research ed.). Retrieved January 19, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/

Knapik, J. J., Steelman, R. A., Trone, D. W., Farina, E. K., & Lieberman, H. R. (2022, April 14). Prevalence of caffeine consumers, daily caffeine consumption, and factors associated with caffeine use among active duty United States Military Personnel – Nutrition Journal. BioMed Central. Retrieved January 19, 2023, from https://nutritionj.biomedcentral.com/articles/10.1186/s12937-022-00774-0

Górecki, M., & Hallmann, E. (2020, April 10). The antioxidant content of coffee and its in vitro activity as an effect of its production method and roasting and brewing time. MDPI. Retrieved January 19, 2023, from https://www.mdpi.com/2076-3921/9/4/308

Ballal, S. (2021, April). A review on antioxidant activity of coffee and its additives – researchgate. Retrieved January 19, 2023, from https://www.researchgate.net/publication/351182905_A_Review_on_Antioxidant_Activity_of_Coffee_and_Its_Additives

Kim, J. K., & Park, S. U. (2019, June 6). Chlorogenic acid and its role in biological functions: An up to date. EXCLI journal. Retrieved January 19, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6635728/

Kennedy, (2021, June). All coffee types decrease the risk of adverse clinical outcomes in Chronic liver disease: A UK Biobank Study. BMC public health. Retrieved January 19, 2023, from https://pubmed.ncbi.nlm.nih.gov/34154561/

Wierzejska, R. (2016, November 15). Can coffee consumption lower the risk of alzheimer’s disease and parkinson’s disease? A literature review. Archives of Medical Science. Retrieved January 19, 2023, from https://www.archivesofmedicalscience.com/Can-coffee-consumption-lower-the-risk-of-Alzheimer-s-disease-and-Parkinson-s-disease,64600,0,2.html

PBarcelosabPersonEnvelope, R., DLimac, F., RCarvalhod, N., & FFRoyesac, L. (2020, May 16). Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance. Nutrition Research. Retrieved January 19, 2023, from https://www.sciencedirect.com/science/article/pii/S0271531720304449

Chieng, D., Canovas, R., Segan, L., Sugumar, H., Voskoboinik, A., Prabhu, S., Ling, L.-H., Lee, G., Morton, J. B., Kaye, D. M., Kalman, J. M., & Kistler, P. M. (2022, September 27). Impact of coffee subtypes on incident cardiovascular disease, arrhythmias, and mortality: Long-term outcomes from the UK Biobank. OUP Academic. Retrieved January 19, 2023, from https://academic.oup.com/eurjpc/article-abstract/29/17/2240/6704995?redirectedFrom=fulltext

Olechno, E., Puścion-Jakubik, A., Socha, K., & Zujko, M. E. (2021, June 9). Coffee brews: Are they a source of Macroelements in human nutrition? Foods (Basel, Switzerland). Retrieved January 19, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8227654/

 

 

 

 

 

 

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