15 Health Benefits to Drinking Coffee Every Day
By Anupama Sapkota | On 24 April 2024 09:46 AM
A cup of Joe has worked as a pill for starting a day for many of us. This cup of joy full of aroma sets our mood spark instantly and additionally has amazing health benefits in the long run.
Caffeine is the main component of coffee that makes its consumers alive and kicking. The average caffeine content in coffee varies according to the type of coffee and ranges between 15 to 20 milligrams. However, we must be aware while hopping on cups of coffee as the FDA limits an average of 400 milligrams of caffeine to be healthy.
1. Coffee Has Energetic And Therapeutic Effects
After sipping the brewed coffee, the caffeine gets absorbed and noticeable changes are absorbed within half an hour. The mental alertness significantly rises and can last up to 12 hours as it acts as a central nervous stimulant. Caffeine acts by binding to neurotrasmitter adenosine whose function is to slow down cells. In turn, other neurotransmitters like dopamine is able to act on excess thereby enhancing the mood.
Caffeine also reduces degradation of performance related to fatigue and freedom, decreases reaction time to auditory and visual tasks, increases daytime alertness in fully rested individuals and increases sleep latency in sleep-deprived individuals. Also, caffeine alone has been used as medicine for apnea and eugeroic.
2. Coffee Reduces All-Cause Mortality
Studies have shown people who drink coffee have lower risk of death as compared to non drinkers. Moreover, coffee has been confirmed to be associated with decreased risk of all-cause of CVD (cardiovascular disease) mortality and cancer mortality except for smokers.
One of the bioactive compounds of coffee, polyphenol, shows potential benefits for metabolic disorders. Chlorogenic acid on the other hand helps in improving blood pressure alterations. Other benefits of the bioactive compounds of coffee include reduction in inflammatory and glycemic markers and antitumor properties. Habitual rather than occasional intake of coffee has been proven to reduce all-cause mortality in individuals.
3. Coffee Prevents Obesity
Coffee prevents body fat accumulation and biosynthesis of body fats such as cholesterol. The coffee polyphenols increase energy expenditure in the body by suppression of lipogenic enzymes.
Studies have shown that the regular consumption of chlorogenic acid, the main polyphenol of coffee reduces body fat including abdominal fat and visceral due to decrease in hepatic triglyceride. On the other hand, caffeine suppresses fat absorption. Coffee intake is also related to a lower risk of metabolic syndromes.
4. Coffee Improves Brain Health
Coffee intake has been reported to reduce risk of dementia and increase attention. Its constituent caffeine imposes a perception of alertness and wakefulness.
It is also reported to restore other brain disorders along with memory loss. However, the cognitive benefits of caffeine are more associated with relief from withdrawal symptoms than improvement in cognitive functions.
5. Coffee Improves Cardiovascular Function
Moderate consumption (3 to 5 cups/day) of coffee is related to lower risk of cardiovascular diseases. In various studies, the incidence of heart-related deaths, irregular heartbeat and cardiovascular diseases was lower in participants who were coffee drinkers than compared to those who didn't drink.
6. Coffee And Neurogenerative Diseases
Caffeine in coffee has also been studied in possible treatment of neurogenerative disease. The habitual consumption on the other hand reduces probability of these diaseases.
The risk of diseases like Alzheimer's and Parkinson's is inversely associated with intake of coffee. Caffeine acts as adenosine receptor antagonist helping in the reduction of dyskinesia, akinesia, inflammatory response, excitotoxicity, hyperalgesia, motor deficits and neuronal cell death related to these diseases.
7. Coffee and Type 2 Diabetes Mellitus
Type 2 diabetes is a major global health problem and can be prevented on understanding the dietary and lifestyle factors underlying the development of this disease. Worldwide studies have reported an inverse relationship between coffee consumption and Type 2 diabetes mellitus. Coffee acts primarily through postprandial glucose homeostasis.
Coffee is associated with better glucose tolerance as well. Other compounds like chlorogenic acids and trigonelline are also antidiabetic. Chlorogenic pancreatic cells against oxidative stress through antioxidant activity and inhibit gluconeogenesis enzymatically whereas trigonelline improves insulin secretion from pancreatic cells and insulin sensitivity respectively.
8. Coffee May Inhibit Cancer Cells
A strong and protective association has been evidenced between coffee intake and various types of cancers such as hepatocellular and endometrial cancers.
Phenolic acids present in coffee inhibit key enzymes involved in tumor genesis and metastasis. Kaweol and cafestol are possible antitumor agents as they have been reported to regulate chemoprevention, angiogenesis, apoptosis and inflammatory process. Caffeic acid is reported to suppress cancer by inactivating tumorigenic processes such as apoptosis, stress and inflammatory response.
9. Coffee Limits Liver Diseases
Coffee consumption is associated with decreased frequency of liver diseases. Several studies have found coffee intake to be inversely associated with serum GGT and serum ALT (index of hepatic injury), risk of cirrhosis and hepatocellular carcinoma.
It is believed that cafestol and kahweol enhance hepatic glutathione levels and decrease liver DNA adducts caused by chemical carcinogens. Caffeine and chlorogenic acid on the other hand are reported to inhibit chemically induced hepatic carcinogenesis. Hence, consumption of coffee is associated with reduced risk of acute and chronic liver diseases like cirrhosis, hepatitis and fibrosis.
10. Coffee Is Protective Against Multiple Sclerosis
Coffee drinking may have protective effect against multiple sclerosis. The fatigue related to multiple sclerosis can be minimized with coffee.
People with MS-related fatigue who drank coffee were found to have increased concentration and attention. Studies have shown that these people also had an easy time structuring and planning their daily routines. Apart from caffeine, thousands of chemicals and antioxidants can help in fighting fatigue.
11. Coffee Supports Biological Activity
Coffee has good sensory qualities because of presence of micronutrients. Caffeine, diterpenes, trigonelline and chlorogenic acid are the key micronutrients possessing biological activities.
Caffeine acts as a stimulant that helps in increasing the number of helpful bacteria in the gut. Chlorogenic acid (CGA), a polyphenol, has several health benefits viz antibacterial, antiviral, antifungal, antioxidant and chemo-preventive. Polyphenols have a prebiotic effect in the body hence helping them survive in the gut. Also, the fibrous content of the coffee is also high much like fibrous cereals. So, coffee consumption can also help in relieving constipation by stimulating the colon. It also helps to protect against food poisoning and irritable bowel syndrome.
12. Coffee Prevents Erectile Dysfunction
Studies have shown consumption of caffeine to lower occurrence of erectile dysfunction. One of the studies reported men who consumed 2-3 cups of coffee daily showed 42% less occurrence of erectile dysfunction than non-drinkers.
13. Coffee Has Anti Inflammatory Properties
Coffee consumption in appropriate amount is inversely related to the severity of the inflammatory diseases. Instead of caffeine, chlorogenic acid displays a significant anti-inflammatory activity. Clinical practical guidelines suggest people with IBD to avoid caffeine but there is more clinical and experimental evidence that indicates the possible prospective effect of coffee on inflammatory diseases of the gastrointestinal tract.
14. Coffee Can Reduce Asthma
Coffee consumption is related to lower prevalence of asthma. Caffeine in coffee reduces respiratory muscle fatigue and is a bronchodilator which widens the airways. Consumption of coffee can hence reduce asthma symptoms by improving lung functions.
15. Coffee And Reduced Depression
Coffee has an inverse association with depression and suicide. Caffeine ingestion provides a boost of energy to the body by increment in natural energy booster cortisol. Drinking coffee has reduced depression risk rate by up to one-third. This positive impact is related to the anti-oxidative, anti-inflammatory and microbiome-protecting properties of coffee.
As we have come over many benefits of drinking coffee, we should also look into the side effects of drinking coffee more than the required range. The side effects of too much caffeine can be dizziness, irritability, headache, fast heartbeat, etc. So, to be rewarded with the health benefits of coffee, overconsumption should be prohibited.