Coffee does more than increase energy levels. A few glasses of coffee per day may also reduce your risk of type 2 diabetes and depression, aid in weight management, and extend your life. Experts recommend limiting caffeine consumption during pregnancy and breastfeeding.
Coffee is a popular beverage renowned for its ability to sharpen focus and increase vitality.
In fact, many individuals rely on their morning cup of coffee to get their day off to a positive start.
In addition to its energizing effects, coffee has been associated with an extensive list of potential health benefits, giving you even more reason to start brewing.
This article examines in detail the top nine coffee benefits supported by scientific evidence.
1. Boosts energy levels
Caffeine, a central nervous system stimulant known for its ability to combat fatigue and increase energy levels, is present in coffee.
Caffeine blocks the receptors of the neurotransmitter adenosine, thereby increasing the levels of other neurotransmitters in the brain that modulate energy levels, such as dopamine.
One small study found that caffeine consumption increased time to exhaustion during a cycling exercise by 12 percent and substantially decreased participants’ subjective levels of fatigue.
Caffeine consumption before and during a round of golf enhanced performance increased subjective energy levels, and decreased feelings of fatigue, according to a second study with similar findings.
Caffeine, a stimulant found in coffee, has been shown to increase energy levels and decrease fatigue by modifying neurotransmitter levels in the brain.
2. May be linked to a lower risk of type 2 diabetes
Some research indicates that regular coffee consumption may be associated with a reduced risk of developing type 2 diabetes over time.
In fact, according to a review of 30 studies, each cup of coffee consumed daily was associated with a 6% reduced risk of developing type 2 diabetes.
This is believed to be the result of coffee’s ability to preserve the function of the beta cells in your pancreas, which produce insulin to regulate blood sugar.
In addition, it is high in antioxidants and may affect insulin sensitivity, inflammation, and metabolism, which are all factors in the development of type 2 diabetes.
Long-term coffee consumption may be associated with a reduced risk of developing type 2 diabetes.
3. Could support brain health
Some research suggests that coffee may help protect against neurodegenerative disorders such as Alzheimer’s disease and Parkinson’s disease, despite conflicting results from studies.
People who consistently consumed caffeine had a significantly reduced risk of developing Parkinson’s disease, according to a meta-analysis of 13 studies. In addition, the consumption of caffeine slowed the progression of Parkinson’s disease over time.
Another meta-analysis of 11 observational studies involving more than 29,000 participants found that the greater the coffee consumption, the lower the risk of Alzheimer’s disease.
In addition, a number of studies have demonstrated a link between moderate coffee consumption and a reduced risk of dementia and cognitive decline.
According to some research, coffee consumption may help defend against Alzheimer’s disease, Parkinson’s disease, and cognitive decline.
4. May promote weight management
According to some research, coffee may affect fat storage and promote digestive health, both of which may be advantageous to weight management.
A review of 12 studies concluded, for instance, that increased coffee consumption may be associated with decreased body fat, particularly in males.
In another study, increased coffee consumption was associated with lower levels of body obesity in women.
Moreover, according to one study, those who consumed one to two cups of coffee per day were 17% more likely to meet the recommended physical activity levels than those who consumed less than one cup per day.
Increased levels of physical activity may aid in weight management.
Coffee may aid in weight management and be associated with decreased body obesity. Additionally, one study found that coffee drinkers were more likely to be physically active.
5. Linked to a lower risk of depression
A number of studies have linked coffee consumption to a reduced incidence of depression.
According to a review of seven studies, each cup of coffee consumed daily was associated with an 8% reduction in the risk of depression.
Another study found that consuming at least four cups of coffee daily was associated with a significantly reduced risk of depression compared to consuming only one cup per day.
In addition, one study involving more than 200,000 individuals found that coffee consumption was associated with a reduced risk of suicide.
Multiple studies have found that coffee may be associated with a lower risk of depression and even a lower risk of suicide.
6. Could protect against liver conditions
Intriguingly, multiple studies suggest that coffee may promote liver health and offer disease protection.
One study found that drinking more than two cups of coffee per day was associated with reduced rates of liver scarring and liver cancer among individuals with liver disease.
Other studies indicate that the greater the consumption of coffee, the lower the risk of mortality from chronic liver disease. One cup of coffee per day was associated with a 15% lower risk, whereas four cups per day were associated with a 71% lower risk.
A second recent study found that coffee consumption is associated with a reduction in liver stiffness, a metric used by medical specialists to evaluate fibrosis, the formation of scar tissue in the liver.
Consumption of coffee may be associated with a reduced risk of mortality from chronic liver disease and other liver conditions, such as liver scarring and liver cancer.
7. Supports heart health
Some research suggests that coffee consumption may be beneficial for cardiac health.
In fact, according to one study, consuming three to five glasses of coffee per day is associated with a 15% lower risk of heart disease.
Another meta-analysis of 21 studies revealed that daily consumption of three to four cups of coffee was associated with a 21% reduced risk of stroke.
In addition, a study involving over 21,000 participants found that increased coffee consumption was associated with a significantly reduced incidence of heart failure.
Keep in mind, however, that caffeine can affect blood pressure levels. Therefore, individuals with uncontrolled hypertension may need to limit or moderate their caffeine consumption.
Several studies have linked coffee consumption to a reduced incidence of heart disease, stroke, and heart failure.
8. Could increase longevity
Several studies suggest that coffee’s numerous potential health advantages may help to increase longevity.
A review of 40 studies, for instance, concluded that consuming two to four cups of coffee daily was associated with a lower risk of death, regardless of age, weight status, or alcohol consumption.
Similarly, a second study involving 1,567 participants found that consuming caffeinated coffee was associated with a reduced risk of mortality after 12 and 18 years of follow-up. Additionally, consuming at least one cup of coffee per day was associated with a reduced risk of cancer-related mortality.
Intriguingly, a test-tube study revealed that coffee protects against free radicals and DNA damage, thereby substantially extending the lifespan of yeast.
However, additional research is required to ascertain whether this also applies to humans.
Regardless of other factors such as age, weight status, or alcohol consumption, coffee may be associated with a reduced risk of mortality. Still, additional study is required.
9. May enhance athletic performance
Coffee is frequently used as an ergogenic aid by athletes seeking to enhance performance and boost vitality.
A performance enhancer is also called an ergogenic aid.
A review of nine studies found that consuming coffee prior to exercise increases endurance and decreases perceived exertion in comparison to the control group.
Even after adjusting for factors such as age, abdominal fat, and physical activity, a second study of 126 older adults found that coffee consumption was associated with enhanced physical performance and quicker gait speed.
In addition, according to a comprehensive review, moderate caffeine consumption may marginally enhance power output and time-trial completion time. However, results differed, so researchers noted that caffeine may impact individuals differently.
When ingested prior to exercise, coffee may boost physical performance and endurance. However, some studies have produced contradictory findings.
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