Health Benefits of Coffee
Coffee is a drink made from coffee beans, which are the roasted fruit of the Coffea arabica bush.
A moderate amount of coffee can lower your risk for several chronic diseases.
Is coffee good for you?
The various ingredients in coffee add up to a drink that’s greater than the sum of its parts. And while how much coffee you drink and how you take it will make a difference in its health benefits, there are several ways your cup of joe can do your body good.
Caffeine’s positive side
Coffee gets its kick from caffeine, a natural stimulant that makes you feel more energetic.
Caffeine can get a bad rap, but it turns out the caffeine in coffee does more than just wake you up.
It acts on your brain to improve memory, mood, reaction times and mental function. One study even says caffeine can improve endurance and performance during exercise.
Nutrients
Coffee is a source of nutrients, including B vitamins, potassium and riboflavin.
Phenolic compounds
Coffee beans are also rich in antioxidants, which are compounds that protect cells against damage.
The latest research is showing that it’s not the antioxidants per se that make coffee, in moderation, beneficial. It’s actually the phenolic compounds.
Phenolic compounds, or phenols, are substances found in plant foods that play a key role in your body’s defense systems, protecting it from oxidative stress, as well as inflammation.
Coffee is made from beans, a plant food. Research is showing that the phenolic components in coffee provide health-promoting effects similar to those in vegetables or fruits.
Lowered risk for diabetes
Multiple studies have shown that regular coffee consumption lowers the odds of developing Type 2 diabetes. That’s true for decaf, as well as the high-octane variety.
Prevent neurologic disease
Regular daily caffeine intake — like the kind you get from your daily cuppa — is linked to a lower risk of developing Alzheimer’s disease, as well as Parkinson’s disease.
Liver benefits
Coffee has been shown to be a positive for your liver health. It can help protect against liver cirrhosis in people at risk of the disease, such as those with alcohol use disorder or fatty liver disease.
Lower cancer risk
Researchers have found that coffee drinkers have a lower risk of liver cancer and colorectal cancer — two of the leading causes of cancer deaths in the world.
Ward off depression
That pick-me-up you get from a foamy cappuccino may not be a figment of your imagination. Several studies have found that the more coffee a person drinks, the lower their risk of depression.
Are there risks associated with coffee?
Coffee may be a healthy little bean, but it isn’t an all-out magical one.
Don’t go overboard
Excessive caffeine can cause dehydration. But it’s worth noting that a moderate amount of coffee isn’t dehydrating, contrary to popular opinion.
Some people may find caffeine makes them jittery or anxious. And too much caffeine can also interfere with a good night’s sleep, especially if you drink it late in the day.
Coffee can also impact blood pressure. Whether it will depends on the amount you drink and on your genetic makeup. Peart says people are genetically predisposed to be slow or fast metabolizers of caffeine, and slow metabolizers may experience negative effects, such as elevated blood pressure, even at low levels of intake.
For the general population, experts recommend sticking to less than 400 milligrams of caffeine per day. An 8-ounce cup of coffee typically has 80 to 100 mg of caffeine. So, aim for about three to four cups a day, max.
Skip coffee late in the day
Caffeine in coffee can stay in your system for several hours after your last sip. So a late-afternoon latte or post-dinner café au lait may leave you tossing and turning at night. And sleep deprivation is nothing to mess with. To play it safe, stick to decaf in the evening.
