13 Health Benefits of Coffee, Based on Science

BY Usman December 21, 2021

Coffee is one of the most widely consumed beverages on the planet.

It also appears to be quite healthful, thanks to its high quantities of antioxidants and other elements.

Coffee consumers had a lower risk of some major diseases, according to studies.

The top 13 health advantages of coffee are listed below.

1.Can Improve Energy Levels and Reaction Times

Coffee can make people feel more energized and less weary.

This is due to the presence of caffeine, the most widely ingested psychoactive drug on the planet.

Caffeine is taken into your bloodstream after you consume coffee. It then makes its way to your brain.

Caffeine inhibits the inhibitory neurotransmitter adenosine in the brain.

When this happens, the levels of other neurotransmitters such as norepinephrine and dopamine rise, resulting in increased neuronal firing.

Coffee has been shown to increase numerous areas of brain function in humans, including memory, mood, vigilance, energy levels, reaction times, and general mental function

2.Can Help You Burn Fat

Caffeine is present in nearly every commercial fat-burning product, and for good reason. It’s one of the few natural chemicals that has been shown to help in fat loss.

Caffeine has been shown in trials to increase metabolic rate by 3–11%.

Caffeine has been shown in other trials to enhance fat burning by as much as 10% in obese people and by as much as 29% in lean people.

However, long-term coffee consumers may notice a reduction in these effects.

3.Can Drastically Improve Physical Performance

Caffeine activates the neurological system, causing fat cells to break down fat cells.

However, it raises the amounts of epinephrine (adrenaline) in your blood.

This is the fight-or-flight hormone, which helps your body prepare for strenuous physical activity.

Caffeine causes the breakdown of body fat, allowing free fatty acids to be used as fuel.

Caffeine can increase physical performance by 11–12% on average, which is predictable given these benefits.

As a result, it’s a good idea to have a strong cup of coffee approximately half an hour before going to the gym.

4.Contains Essential Nutrients

Many of the nutrients found in coffee beans end up in the final cup of brewed coffee.

A single cup of coffee contains the following ingredients:

  • Riboflavin (vitamin B2): 11% of the Daily Reference Intake (RDI).
  • Pantothenic acid (vitamin B5): 6% of the recommended daily intake.
  • Manganese and potassium: 3% of the recommended daily intake.
  • Magnesium plus niacin (vitamin B3): 2% of the recommended daily intake.


Though it may not appear to be a significant deal, most people drink several glasses per day, which can rapidly build up.

5.May Lower Your Risk of Type 2 Diabetes

Type 2 diabetes is a severe health issue that affects millions of individuals around the world.

Elevated blood sugar levels are caused by insulin resistance or a decreased ability to secrete insulin.

Coffee consumers, for some reason, have a lower chance of developing type 2 diabetes.

People who drink the most coffee had a 23–50 percent lower risk of developing this condition, according to studies. According to one study, the reduction was as high as 67 percent.

A major assessment of 18 research including a total of 457,922 persons found that each daily cup of coffee was linked to a 7% lower risk of type 2 diabetes.

6.May Protect You From Alzheimer’s Disease and Dementia

Alzheimer’s disease is the most common neurodegenerative illness in the world, as well as the primary cause of dementia.

This disease primarily affects persons over the age of 65, and there is no known cure.

However, there are a number of things you may take to avoid contracting the condition in the first place.

This includes the typical suspects like eating well and exercising, but coffee consumption may also be beneficial.

According to several studies, coffee drinkers had a 65 percent lower incidence of Alzheimer’s disease.

7.May Lower Your Risk of Parkinson’s

Parkinson’s disease is the most common neurological disease, coming in second only to Alzheimer’s.

The death of dopamine-producing neurons in your brain causes it.

There is no known cure, as there is for Alzheimer’s disease, which makes it all the more vital to focus on prevention.

Coffee drinkers had a considerably decreased risk of Parkinson’s disease, according to studies, with a risk reduction of 32–60 percent.

Caffeine appears to be advantageous in this circumstance, as persons who drink decaf do not have a lower risk of Parkinson’s disease.

8.May Protect Your Liver

Your liver is a remarkable organ that performs hundreds of vital activities.

Hepatitis, fatty liver disease, and a variety of other disorders can have an impact on the liver.

Cirrhosis is a disorder in which your liver is mainly replaced by scar tissue. Many of these conditions can develop into cirrhosis.

Coffee, interestingly, appears to protect against cirrhosis, with persons who consume four or more cups per day having an 80 percent lower risk.

9.Can Fight Depression

Depression is a serious mental illness that has a negative impact on one’s quality of life.

It’s fairly prevalent, with roughly 4.1 percent of persons in the United States meeting the clinical depression criteria.

Women who consumed four or more cups of coffee per day had a 20% decreased risk of becoming depressed, according to a Harvard study published in 2011.

Another study of 208,424 people found that those who consumed four or more cups of coffee per day were 53% less likely to commit suicide.

10.May Lower Risk of Certain Types of Cancer

Cancer is one of the top causes of death worldwide. It’s characterized by your body’s unregulated cell growth.

Coffee appears to protect against two cancers: liver cancer and colorectal cancer.

Liver cancer is the world’s third-biggest cause of cancer death, with colorectal cancer coming in fourth.

Coffee consumers had a 40% decreased risk of liver cancer, according to studies.

In a survey of 489,706 adults, it was discovered that those who consumed 4–5 cups of coffee per day had a 15% decreased risk of colorectal cancer.

11.Doesn’t Cause Heart Disease and May Lower Stroke Risk

Caffeine has been linked to an increase in blood pressure.

True, however with a rise of only 3–4 mm/Hg, the effect is minor and normally goes away if you consume coffee on a daily basis.

It may, however, persist in some individuals, so keep that in mind if you have high blood pressure.

However, research shows that drinking coffee does not increase your risk of heart disease.

On the contrary, some evidence suggests that women who consume coffee have a lower risk of breast cancer.

According to research, coffee drinkers had a 20% decreased risk of stroke.

12.May Help You Live Longer

Given the fact that coffee consumers are less prone to contract a variety of ailments, it’s reasonable to believe that coffee can help you live longer.

Coffee users have a lower risk of death, according to several observational studies.

Over the course of 18–24 years, consuming coffee was linked to a 20% lower risk of mortality in males and a 26% lower risk of death in women in two large studies.

In persons with type 2 diabetes, this effect appears to be very substantial. Individuals with diabetes who drank coffee had a 30% lower risk of death in a 20-year trial.

13.The Biggest Source of Antioxidants in the Western Diet

Coffee may be one of the healthiest parts of a regular Western diet for persons who follow it.

This is due to coffee’s strong antioxidant content. According to studies, coffee provides more antioxidants than fruits and vegetables combined.

In fact, coffee may be one of the world’s healthiest beverages.

The Bottom Line

Coffee is a globally popular beverage with a long list of health advantages.

Not only may a daily cup of joe make you feel more energized, burn fat, and improve physical performance, but it may also lessen your risk of diseases including type 2 diabetes, cancer, Alzheimer’s, and Parkinson’s.

In fact, coffee may help you live longer.

If you like the taste and can handle the caffeine, have a cup or two throughout the day.

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