Based on Science What are the Top 7 Benefits of Coffee?

Av Jan Yttereng, CEO Sorze4 AS, international coffee judge, and retailer of green coffee.

Are you a coffee lover? There are a lot of pretty strong advocates for the drink, and it's not hard to understand why they like coffee. Coffee can kick you into gear; you have to finish that project or get through a long day on a gloomy office floor (Poole et al., 2017).

An estimated 87% of Americans consume caffeine (Knapik et al., 2022). 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 regular coffee drinker or not, here are 6 science-backed reasons why you should drink a cup (or two) daily (Link, 2022).

Coffee has been a popular drink for hundreds of years. But how healthy is it? Now, as much as we're 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 protect the body against free radicals. Free radicals are harmful molecules that can damage 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 prevents them from being able to damage other cells in your body. Coffee is particularly rich in antioxidants called chlorogenic acids, which give it its bitter taste and help reduce blood sugar levels after meals (Górecki & Hallmann, 2020).

As for antioxidants, it's important to have at least 300 mg of them each day (more if you're over 40).

It acts as a chlorogenic acid

According to the NCBI research journal, coffee has abundant chlorogenic acid, a polyphenol found in coffee beans. It is believed to be the main active ingredient in coffee that acts as an antioxidant and can help reduce the risk of type 2 diabetes (Kim & Park, 2019).

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

Reduced risk of type 2 diabetes

Research in the study journal of 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 increase your metabolism and help you burn fat more efficiently. It also appears 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 substances such as paracetamol.

How much is too much?
Up to 400 milligrams (mg) of caffeine daily appears to be safe for most healthy adults. That's about the amount of caffeine in four cups of brewed coffee, 10 cans of Coke or two "energy shot" drinks. Keep in mind that the actual caffeine content of 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 is 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 the risk of these conditions (Wierzejska, 2016).

It increases the activity of your metabolism

Scientists have known for years that coffee increases metabolism, but they didn't know how it works. One 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. This means that drinking coffee can help you lose weight (Barcelos et al., 2020).

Improved heart health

Coffee is an excellent source of antioxidants that can help 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 can help protect against heart attacks and strokes. The caffeine in coffee stimulates the nervous system to release adrenaline, which causes your blood vessels to temporarily constrict and your heartbeat to shorten. This helps prepare you for physical activity by increasing blood flow through your arteries. This effect is stronger in people who are 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?

Powdered coffee is better than other coffee. It has low cholesterol levels and is good for athletes. Powdered 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 and tastes like brewed coffee, but without all the mess of grinding beans, heating water, etcetera. If you prefer instant to freshly brewed coffee, you should know that it is 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 NCBI, drinking coffee reduces 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 to a lower incidence of Alzheimer's and Parkinson's diseases.
Coffee can increase your metabolism so you can burn more calories at rest or during exercise.
Another benefit is that it can improve heart health by reducing blood pressure and bad cholesterol levels and raising good cholesterol (HDL) levels (all of which contribute to an increased risk of heart disease).

Conclusion

Coffee is a drink 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 awake and jumpier. Many of us have to get it every single day.

Not only do the different flavors make some of us addicted to it, but the many vitamins, acids and water available in coffee make this drink a complete package for our bodies. The biggest thing to remember when drinking coffee? Do not exaggerate!

Mayo Clinic: “Although caffeine use may be safe for adults, it is not a good idea for children. Adolescents and young adults must be warned about excessive caffeine intake and mixing caffeine with alcohol and other drugs. Women who are pregnant or trying to become pregnant and those who are breastfeeding should talk to their doctors about limiting caffeine use to less than 200 mg per day.

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

Ephedrine. Mixing caffeine with this medicine - which is used in decongestants - can increase your risk of high blood pressure, heart attack, stroke or seizure.
Theophylline. This medication, which is used to open the airways in the bronchi, tends to have some caffeine-like effects. So taking it with caffeine can increase the negative effects of caffeine, such as nausea and palpitations.

Echinacea. This herbal supplement, which is sometimes used to prevent colds or other infections, can increase the concentration of caffeine in your blood and can increase caffeine's unpleasant effects.
Talk to your doctor or pharmacist about whether caffeine can 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/

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

Poole, R., Kennedy, OJ, Roderick, P., Fallowfield, JA, Hayes, PC, & 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, JJ, Steelman, RA, Trone, DW, Farina, EK, & Lieberman, HR (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 Centrally. 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 the 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 of the 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, JK, & Park, SU (2019, June 6). Chlorogenic acid and its role in biological functions: Updated. EXCLI journal. Retrieved January 19, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6635728/

Kennedy, (2021, June). All types of coffee reduce 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 reduce 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, JB, Kaye, DM , Kalman, JM, & Kistler, PM (2022, September 27). The impact of coffee subtypes on cardiovascular disease, arrhythmias and mortality: Long-term results 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, ME (2021, June 9). Coffee Brew: Are They a Source of Macroelements in Human Nutrition? Foodstuffs (Basel, Switzerland). Retrieved January 19, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8227654/