12 Benefits of Coffee

Coffee is derived from the berries of the Coffee plant and contains caffeine.

Coffee: the energizing beverage that turns ‘leave me alone’ into ‘good morning’, world. Fuel up with that liquid gold and conquer the day, one cup at a time. Your brew, especially high-quality coffee made from Arabica or Robusta bean, provides benefits beyond an energy boost. Here are the top ways coffee can improve your health:

Health benefits of coffee

Coffee is more than just a morning pick-me-up; it is packed with compounds that offer a range of health benefits. From boosting energy to supporting vital organs, here’s how coffee can positively impact your body:

Boosts energy levels

Coffee contains caffeine, a natural stimulant that increases alertness by blocking adenosine, a brain chemical that signals tiredness. This helps you feel more awake, focused, and ready to tackle tasks.

Enhances workout performance

Consuming coffee about an hour before exercise can improve physical performance. Studies show that caffeine increases endurance, allowing people to complete workouts faster and with greater intensity.

Improves driving focus

Research indicates that even a single cup of caffeinated coffee can improve reaction times, concentration, and alertness while driving, reducing speed deviations compared to decaf.

May support weight management

Coffee can assist in weight management by boosting metabolism and promoting fat burning. It also encourages physical activity by increasing energy levels, making regular exercise easier.

Could contribute to longevity

Observational studies suggest that regular coffee consumption is linked with lower risks of death from diabetes, heart disease, and neurodegenerative disorders, particularly in women.

Supports brain health

Beyond improving alertness, caffeine may reduce the risk of depression and lower suicide risk. Coffee’s antioxidants also protect brain cells from damage and age-related decline.

Protects your teeth and gums

While coffee may slightly stain teeth, research shows it can help reduce bone loss around teeth. Its antioxidants also combat gum inflammation and support oral health.

Supports heart health

Regular coffee intake is associated with a reduced risk of heart disease, stroke, and heart failure, likely due to its antioxidants and anti-inflammatory compounds.

Promotes liver health

Compounds in coffee can help slow the progression of liver disease, lower liver enzyme levels, and reduce the risk of liver cancer and cirrhosis.

May reduce diabetes risk

Chlorogenic acid, a polyphenol in coffee, helps regulate blood sugar by reducing absorption in the intestines and improving insulin sensitivity, lowering the risk of type 2 diabetes.

Helps prevent kidney stones

Caffeine in coffee increases urine output, helping flush excess calcium and sodium from the body, which can reduce the formation of kidney stones.

Reduces risk of certain cancers

Regular coffee consumption has been linked to a lower risk of some cancers, including liver and colorectal cancer. Its antioxidants and bioactive compounds help protect cells from damage and reduce inflammation, which may contribute to cancer prevention.

Loaded with several powerful antioxidants

Your body will be attacked by free radicals, which can harm vital molecules like proteins and DNA. Coffee is rich in several powerful antioxidants, including hydrocinnamic acids and polyphenols.

Hydrocinnamic acids are very effective at neutralising free radicals and preventing oxidative stress. Polyphenols may prevent heart disease, cancer, and type 2 diabetes.

People tend to get more antioxidants from beverages than from foods, and studies demonstrate that coffee is the single biggest dietary source of antioxidants.

Nutrition of coffee

A cup of brewed coffee contains 2 calories, < 1 gram of protein, and caffeine.

Coffee contains several vitamins and minerals like Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (Vitamin B5), Manganese, Potassium, and Magnesium.

The ICMR (Indian Council of Medical Research) notes that 150 ml of coffee contains 80-120 mg of caffeine, while instant coffee has 50-65 mg, and tea contains 30-65 mg.

Things to watch out for

Coffee is low in calories when enjoyed in black, but adding milk and sugar can make it unhealthy. Drink plenty of water as coffee acts as a diuretic. Limit your coffee intake if you are pregnant or have high blood pressure.

As with most good things, too much may have negative consequences.

Key takeaways

Coffee is the most healthy and beneficial drink that helps lower the risk of certain serious diseases, such as Parkinson’s, liver disease, and depression. While coffee is an enjoyable part of your lifestyle, other factors have a greater effect on your health such as eating a balanced diet, exercising, and maintaining a healthy weight. But drinking coffee is a delightful addition to those key health factors.

Frequently Asked Questions

1. What are the recommended daily limits of coffee intake?

ICMR has advised a daily intake of just 300 mg of caffeine and not more.

2. How does coffee affect sleep quality?

When consumed in large amounts or close to bedtime, caffeine can disrupt the natural sleep-wake cycle.

3. Can coffee help with weight loss?

Black coffee is an ideal beverage for weight loss as it contains fewer calories per serving (one 236.5 ml cup). However, it's only low-calorie if you drink it black.

4. Are there any negative health effects of drinking coffee?

Higher doses of 250 milligrams of caffeine may trigger anxiety and headache in people prone to migraines. It may also lead to dehydration.

5. Is it safe for pregnant women to consume coffee?

Excess intake of drinks that contain caffeine, like coffee and tea, can adversely affect foetal growth and hence should be avoided.