Coffee is a drink prepared from roasted, ground, and brewed coffee beans. Coffee is produced from the seed of the coffee plant, which is from the Madder family. The main scientifically-proven benefits of coffee are that it provides energy, improves mental, physical performance, and reduces the risk of many common diseases. A study published in the New England Journal of Medicine found that older adults who drink coffee live longer. It lowers their risk of dying from diabetes, heart disease, respiratory disease, and other medical complications by 10% for men and 15% for women.
Black coffee contains a host of nutrients that produce these benefits. Its caffeine activates neurochemicals and adrenal glands to make you feel energetic and alert. It contains many essential nutrients like B vitamins, manganese, and potassium, that keep your body in top form. And it is rich in antioxidants to ward off diseases like cancer and cardiovascular disease. Here is a comprehensive list of the health benefits of drinking coffee:
- Wakes You Up: Coffee helps you wake up thanks to its caffeine content. An 8 oz cup of brewed coffee contains roughly 100 mg of caffeine, enough to trigger many of the health benefits of coffee.
- Gives Energy: The caffeine in coffee not only wakes you up, but it also keeps you feeling awake, with peak energy about 2 hours after consumption.
- Helps With Concentration: Coffee makes it easier to concentrate. This is another side effect of its caffeine content. One of the benefits of drinking black coffee is that caffeine is a stimulant, meaning it stimulates the nervous system. This increases the levels of dopamine, a neurochemical known to aid in focus.
- Provides Essential Nutrients: Coffee has long been known to provide a number of essential nutrients. Studies show zathat by drinking just one cup of coffee, you’ll get 11% of your daily recommended riboflavin (vitamin B2), 6% of your daily vitamin B5, 3% each of the recommended potassium and manganese, and 2% each of magnesium and niacin. These vital nutrients help in your body in diverse ways, from aiding in the metabolism of fats and proteins to keeping your skin healthy.
- Reduces Inflammation: Coffee has been proven to reduce low-grade inflammation in many individuals. In a 2012 study in the Journal of Functional Foods, titled Impact of coffee components on inflammatory markers: A review, authors Nancy J. Frost-Meyer and John V. Logomarsino determined that, while results have been mixed, overall coffee consumption seems to limit inflammation in most people. Low-grade inflammation can cause symptoms like pain, fatigue, and difficulties with digestion.
- Improves Workout Efficiency: A study released in 2021 showed that drinking black coffee, or just consuming caffeine, 30 minutes before exercise can increase fat-burning. The researchers used a sample size of 15 men in their 20s and 30s and found that consuming coffee prior to exercise increases fat oxidation. Moreso, they found that the effects were more pronounced if the exercise occurred in the afternoon rather than the morning.
- Lowers Risk Of Gallstones: Coffee can lower your risk of gallstones. 1999 research led by Dr. Michael Leitzmann at the Harvard School of Public Health found that men who consumed two or three cups of coffee per day had a 4% lower risk of developing gallstones, and that increased to 45% among men who consumed four cups of coffee per day.
- Lowers Risk Of Kidney Stones: Multiple studies have shown that coffee consumption can lower the risk of kidney stones. While the main reason for this is thought to be its caffeine content, coffee itself is more effective than simple caffeine pills, suggesting that the presence of antioxidants and anti-inflammatories in coffee also play a role.
- Lowers Risk Of Alzheimer’s Disease: Consuming coffee throughout middle age has been shown to lower the risk of developing Alzheimer’s disease later in life. The research, conducted in 2010 by Marjo Eskelinen and Miia Kivipelto, was titled Caffeine as a protective factor in dementia and Alzheimer’s disease. They found that subjects who consumed three to five cups of coffee had a 65% lower chance of an Alzheimer’s or dementia diagnosis, which they credit to its caffeine, antioxidant, and insulin-regulating properties.
- Fights Cardiovascular Diseases: Coffee can help prevent heart failure according to a 2021 study that analyzed the data from three large previous studies to determine dietary and lifestyle risk factors. The research, headed by Laura M. Stevens and titled Association Between Coffee Intake and Incident Heart Failure Risk, found that high coffee consumption was associated with a lower risk of heart failure in all cases. The mechanism by which coffee aids in heart health remains unclear, but the results are less impactful with decaf, suggesting that caffeine plays a role.