Coffee: The magic in a cup that gets us out of the morning slumber and fills us with much-needed energy for the day. What would our days be like without our daily cup of coffee? Let’s not think about that now. With loads of different coffee books and scientific studies on the subject, we’ve compiled a list of the health benefits of coffee you should know about.
12 health benefits of coffee
Coffee enthusiasts will tell you that their expensive coffee has many benefits. And they’re not wrong. When consumed in the right amounts, coffee can benefit our bodies in ways we never thought were possible. Here are 12 of the best health benefits of drinking your morning cup of joe.
1. Raises energy levels
Some people can barely function in the morning without first drinking a cup of coffee. Do you know that drowsiness you feel in the morning that is magically eliminated by coffee? While many initially believed that this was psychological and that coffee could not have all that power, science says it does have an effect on alertness levels.
Coffee contains caffeine — a natural stimulant that is one of the most popular psychoactive substances globally. Once coffee gets into the bloodstream, it goes to the brain, stopping the neurotransmitter activity that makes our brain feel tired — adenosine. As a result of this abrupt stop, the noradrenaline neurons are activated, influencing the dopamine levels to increase. This way, a person who couldn’t open their eyes in the morning after having their coffee feels fresh as a daisy.
2. Helps you stay focused
When caffeine makes its way to the brain, it affects many different brain cells — from the cells that make you feel exhausted and tired, to the ones that help you stay focused and alert. As a natural stimulant, the caffeine in coffee can boost your ability to concentrate and improve your mental alertness. However, for it to have this effect on you, your coffee should contain a dose of at least 75 mg of caffeine.
3. Reduces the risk of developing Diabetes
Diabetes is a chronic health condition that affects millions of people in the world. Those with diabetes have high blood sugar levels, and their body secretes little to no insulin hormone to help turn that sugar into energy. This disease has yet to be cured; however, it’s manageable.
That’s where coffee comes in. We can see for ourselves one of the health benefits of coffee. Studies have shown that those who consume coffee daily have a 14%-30% lower risk of developing type 2 diabetes. In one other study, the risk seems to be even lower. For every cup of coffee one drinks in a day, the risk of developing type 2 diabetes is 7%.
4. Protects your liver
The liver is the largest organ in the human body and at the same time one of the essential ones. The liver has more than 500 hundred vital functions in our body. Such an important organ should be preserved from the diseases that could affect it.
One way we can protect our liver (in addition to the health benefits of vodka) is by drinking coffee. Numerous studies have shown that coffee can protect the liver from many diseases, including alcoholic cirrhosis. Besides cirrhosis, coffee reduces the risk of hepatocellular carcinoma, the advancement of fibrotic disease, and the ability of the hepatitis C virus to replicate.
5. Alleviates depression
Depression is a very common and simultaneously very serious mental disorder. Its symptoms can affect the quality of anyone’s life. Which is why practicing self-care is important.
Drinking coffee is among the many steps you can take to fight this disorder and improve your mental health. A study found that coffee as a drink can reduce the risk of getting depressed. Coffee consumers have a lower risk of depression because of its anti-inflammatory and anti-oxidative properties. The results of another study found that those who drink four or more cups of coffee daily showed a lower risk of depression than those who drank one cup or less.
6. Lowers risk of stroke
More than 795,000 American people experience a stroke yearly. Knowing how serious it is important to know if your French Press coffee maker can help reduce your risk.
Good news for coffee lovers! You can reduce your chances of experiencing a stroke by sticking to your love for this drink. By drinking two cups of coffee per day, you cut the stroke risk by 20%. In a meta-analysis, researchers found that drinking four cups of coffee or more per day can have a preventive effect on strokes.
7. Improves lung function
Another benefit of coffee consumption seems to be its positive effect on the lungs, especially for people who suffer from asthma. Among many substances that coffee contains is caffeine, which is also a weak bronchodilator and reduces respiratory muscle fatigue.
A study exploring the effects of caffeine on asthma showed that even small amounts of caffeine can improve lung function for up to four hours. Another study confirmed this claim and found that coffee did reduce respiratory mortality.
8. Can extend longevity
Certainly, coffee has many upsides for its daily drinkers. It’s believed that drinking coffee can extend your life. While this can sound a little too good to be true, many studies done on this subject seem to prove this claim.
In a cohort study that followed a large number of coffee drinkers and non-drinkers, the results showed that regular coffee consumers experienced lower all-cause mortality compared to non-consumers. Another study on this subject seems to second this claim.
9. Reduces risk of Alzheimer’s Disease
Alzheimer’s is an irreversible and progressive brain disorder that, in several years, completely erases the memory of a person. This disorder results in the inability to carry out the simplest tasks anymore. As of 2024, it is estimated that nearly 7 million Americans suffer from this disorder.
While eating healthy and exercising could be great steps to preventing this disease, consuming coffee can also be quite effective. In a study, coffee drinking might be associated with a decreased risk of Alzheimer’s disease.
10. Lower chances of developing Parkinson’s Disease
It is estimated that nearly 90,000 Americans get diagnosed with Parkinson’s disease each year. Being careful with what you consume could arguably be at the top of the list of prevention of this disease. In a study related to the effect of coffee on Parkinson’s disease, it was found that the combination of EHT (Eicosanoyl-5-Hydroxytryptamide) and caffeine slow down the progression of neurodegeneration associated with Parkinson’s disease.
Even those already diagnosed with Parkinson’s can benefit from coffee and its properties. In a study involving participants who were newly diagnosed with Parkinson’s, coffee drinkers had lower tremor scores than non-coffee drinkers.
11. Improves athletic performance
Many people carry out specific physical routines to achieve their performance goals. Several studies have shown that coffee might boost workouts, so many athletes consume this performance-enhancing supplement.
By consuming coffee, you increase your muscular strength and power and reduce pain. It’s a tasty way to enable yourself to push harder during your workout and achieve those Captain America abs and push-through arm workouts. Not only that, but you might get away with eating your favorite cheat meal alongside coffee. A study found that muscle carbohydrate stores are replenished faster when the athlete consumes caffeine and carbs after the workout. Though protein shakes are effective as well.
12. Promotes weight loss
Coffee contains several biologically active substances. Those substances are initially found in coffee beans. However, some of them also find their way into the final drink. Substances like caffeine and chlorogenic acid can help slow down the absorption of carbs and speed up your metabolism. Who wouldn’t want to drop pounds while sipping on a delicious treat?
Researchers found that drinking one cup of coffee can increase your metabolic rate, which stimulates brown adipose tissue. This activity leads to fat burning and weight loss. Another study found that drinking four cups of coffee can reduce body fat by 4%.
At some point, you must have asked yourself — is coffee really healthy? Being a regular coffee drinker might sometimes bring out doubts about its benefits and drawbacks, no matter how small they might be. By now, you must have realized that coffee does more good than harm to you and your body. So, The Manual is glad to let you know that coffee isn’t a guilty pleasure, and you can continue utilizing it with no regrets! Pick up that coffee subscription without fear and start making coffee drinks of your own.
The effects of too much coffee
While these health benefits of coffee may excite you, it is still important to consume coffee in moderation. Research also suggests that drinking too much coffee can negate these benefits and actually be harmful to your health. First and foremost, consuming too much coffee (more than 3 cups per day) may lead to sleep disturbances and insomnia from consuming too much caffeine.
Additionally, consuming too much coffee can lead to an abundance of other health problems and side effects, such as anxiety, muscle breakdown, digestive issues, rapid heart rate, and fatigue.
But how do you determine the right balance between taking advantage of the health benefits of coffee and not drinking too much? A moderate amount of coffee (between 2 and 3 cups per day) is often the best balance for most adults, keeping them under the recommended daily caffeine limit of 400 mg. If you just can’t get enough of the taste of coffee, switching to decaf coffee in the afternoon and evening can allow you to savor the taste of a fresh brew without the caffeine-related side effects.
