Health Benefits of Coffee
There are numerous physiological and mental benefits of coffee consumption and regular intake of it can do wonders to your body. Do not believe it, let’s find out how?
Brief About Coffee
The scientific name of coffee is Coffea arabica and around 1 billion coffee drinkers worldwide consume 2 billion cups of coffee every single day. Coffee is the second most consumed beverage in the world after water. The greatest producer of coffee is Brazil, followed by countries like Vietnam, Columbia, Indonesia, India and so on, in terms of production of coffee.
Roasted coffee is a complex mixture of over 1000 bioactive compounds in which the key compounds are caffeine, chlorogenic acids, diterpenes, cafestol and kahweol.
The coffee beans possess therapeutic antioxidant, anti-inflammatory, antifibrotic, and anticancer effects. Coffee has an extremely strong, stimulating and mesmerizing aroma and effect.
Top 10 Benefits of Coffee
1. Benefits of Coffee for Skin
Coffee is loaded with antioxidants and rich in anti-inflammatory properties because of which it is perfect for skin beautification and which is why you will notice a lot of beauty products with coffee as one of the main constituents.
2. Benefits of Coffee for Heart
Multiple researches from all over the world have conclusively proven that coffee consumption reduces CVD(Cardiovascular Diseases) significantly and is extremely powerful to ensure good heart health.
A study published in the Journal of Agricultural Food and Chemistry reported that habitual intake of 3-5 cups of coffee per day is associated with a 15% reduction in risk of CVD.
3. Benefits of Coffee for Brain and Mental Health
Coffee acts as a mental tonic due to the presence of some compounds like methylxanthine which is caffeine, which acts as a competitive antagonist against adenosine. Adenosine is responsible for sleep, arousal, memory and learning. Coffee blocks the adenosine receptors and prevents the adenosine from binding with it as a result one feels more alert and energized.
Also a research published in May 2021, in Cureus Journal indicated that coffee improves memory and cognitive function and lowers down the anxiety levels immensely. Top 5 Incredible Benefits of Ashwagandha
4. Benefits of Coffee for Weight Loss
There are a few potential scientific studies which have found that coffee has anti-obesity effects as well and helps to reduce adiposity in an individual.
A study published in the journal, Nutrients found in a meta-analysis of 12 epidemiologic studies that coffee intake was modestly associated with reduced adiposity, particularly in men.
Another meta-analysis which reviewed 13 RCTs(Randomized Controlled Trials) with 606 participants, found that caffeine/coffee intake promoted weight, BMI(Body Mass Index) and fat reduction. Though more scientific evidence is required in this perspective. 12 Evidence-Based Health Benefits of Green Tea
5. Helps to Prevent and Treat Diabetes
Coffee also has anti-diabetic effects, helps to prevent Type-2 Diabetes Mellitus and also assists diabetic patients in their speedy recovery, shown by the journal, Diabetology and Metabolic Syndrome.
In a meta-analysis of 30 prospective studies, it was found that the risk of T2D(Type-2 Diabetes) decreased by 6% for each cup-per-day increase in coffee consumption.
6. Liver Protective Property
Coffee also has a hepatoprotective effect and it is associated significantly with healthy lung functioning. A research in the Journal of Clinical and Experimental Hepatology indicated that 2 cups of coffee consumption improved liver enzymes(ALT, AST and GGTP).
Further, it also showed an association with lower incidence of fibrosis and cirrhosis, lower hepatocellular carcinoma rates and decreased mortality, in preexisting liver disease patients.
7. Boosts Lung Health
Coffee consumption is positively associated with lung health. Coffee intake appears to improve airways function and helps to tackle and prevent multiple lung diseases like asthma.
A study published in the Cochrane Database of Systematic Reviews analyzed 6 trials with 55 people and showed improvement in lung function even at a low dose(less than 5 mg/kg of bodyweight).
Another publication in the American Journal of Epidemiology showed that coffee intake improved the pulmonary function. But this study was applicable only to non-smokers and long-term smoking quitters.
8. Reduces Cholesterol Levels
Coffee improves the S-TC(Serum Total Cholesterol) and the lipid profile. An analysis in the Journal of Multidisciplinary Healthcare found that consumption of ≥5 cups of coffee was positively associated with HDL(High Density Lipoprotein). People who consumed 1-4 cups of coffee also experienced increment in HDL-C.
Many other studies and RCTs(Randomized Controlled Trials) have found a dose relationship between coffee and both TC(Total Cholesterol) and LDL(Low Density Lipoprotein).
9. Increases Sports Performance
World over different studies and researches have explicitly shown that coffee or caffeine ingestion improves the performance levels in any form of training, be it weight training, sports training, etc.
In April 2013, a study was published in PloS One which was in line with several other studies which stated that coffee intake improved the performance of the tested subjects in various training. The coffee was taken 1 hour prior to training and the amount was 5 mg CAF/kg BW) in the above mentioned study.
10. Prevents Multiple Diseases
Due to the presence of such strong and effective compounds in coffee, it can prevent multiple severe and chronic diseases including neurodegenerative disorders, diabetes, liver diseases, cardiovascular diseases, multiple types of cancers, etc.
How much coffee is too much coffee?
The coffee has a very strong and stimulating compound called “Caffeine” which should be consumed in limit, otherwise may cause some issues in some individuals. The limit of caffeine set by the FDA(Food and Drug Administration) is 400 mg per day.
So, easily and safely you can take around 3-4 cups of coffee per day and it will keep you under the 400 mg limit. There is around 40 mg caffeine in 100 gm of coffee.
Takeaway
Coffee has extremely powerful compounds which makes it one of the healthiest beverages. Its regular and controlled consumption is very beneficial for human health, both physically and mentally.
