Coffee A.K.A survival drink has been very famous among classy people. Coffee has been disputed among people due to its health impacts. Now things have changed. Doctors and nutritional experts recommend moderate consumption of coffee due to tons of coffee health benefits.
It is said that 3 cups of coffee a day keeps the doctor away.
For a long time, nutritionists have been warning people about the negative health impacts of coffee, but recent studies have showed that there are actually more coffee health benefits associated than risks.
Being a coffee lover myself, I’d like to discuss the benefits of coffee so that every time a coffee hater asks you to stop drinking coffee, you’d have a very good reason to carry on. Besides, every benefit is backed up by a scientific study. So here are the perks of drinking coffee.
Coffee Health Benefits
1. Wakes you up
Providing that early morning “pick-me-up” is the very first reason of drinking coffee. The world’s most excessively used psychoactive material, Caffeine, naturally occurs in coffee.
So when you drink coffee, caffeine is absorbed into the bloodstream and travels to the brain where it clogs up Adenosine, an inhibitory neurotransmitter. Due to this, the sum of other neurotransmitters like norepinephrine and dopamine surges, causing excessive firing of neurons-the nerve cells. Hence, makes you feel wide awake.
2. Helps alleviate exhaustion
“Relaxed mind is a productive mind.”
Coffee contains a stimulant called caffeine; it makes people feel less tired. It refreshes people by increasing their energy levels in a magical way.
According to a recent research in Netherlands, people who drink a cup of caffeinated coffee in between a 4-hour long, tiresome driving chore acted more reasonably than those who sipped decaf, as they went less off course and retained their speeds well.
3. Improves your focus
“The successful warrior is the average man with laser-like focus.”- Bruce Lee
Caffeine in coffee accounts for mental boost. It clears your head, makes you feel more alert and focused and gets your body going.
Research has shown that it affects the specific areas of the brain responsible for memory and concentration. Also, EFSA assessed an outstanding number of studies and inferred that caffeine tends to increase both selective attention (focusing on the pertinent stimulus) and sustained attention (retaining focused attention over a long period of time).
4.Cuts the pain
Coffee helps reduce the muscular pain. It lessens post workout muscle pain and speeds up recovery. The University of Georgia has researched that an adequate amount of caffeine (about two cups of coffee) can lessen post-workout pain by up to 48%.
Study held at the University of Illinois discovered that caffeine affects the nervous system in such a way that it cuts pain.
Another research showed that coffee drinking right before and after an upper –body resistance exercise improves your performance. And also it drops the agony of the tedious workout. This allows people to raise the number of their exercise periods. Coffee also helps preserves your muscles
Norwegian researchers made an observation that out of 48 office job people, those who consumed coffee reported a pain intensity level of 48 while those who didn’t take any coffee had a pain intensity level of 55. It’s absolutely stunning the extent to which people feel rejuvenated after having a coffee break.
Another research published in the Journal of Strength Conditioning and Research proved that muscle achiness was considerably decreased following strength training in participants who consumed coffee an hour before hitting the weight.
5. Fights against dizziness
It’s a common observation that people feel dizzy and light-headed after having a meal. It’s because of an excessive decrease in blood pressure and it’s called postprandial hypotension. Caffeinated coffee helps you fight against it.
Study says that one cup of coffee with 80mg of caffeine is sufficient to help drivers stay awake behind the wheel. So if you plan to go on a road trip or do some night driving, consume enough coffee before heading out.
6. Keeps your bowel healthy
Coffee is believed to have a bowel-stimulating ability. Caffeine in it keeps your bowel movement healthy and perfectly normal. It fights against constipation and minimizes sugar absorption. It contracts your gastrointestinal tract (GI tract). This is the reason that your very first sip of coffee may send you rushing towards the bathroom.
Caffeine promotes peristalsis which is the coordinated movement of your colonic and intestinal muscles. According to a research, the extent of this peristaltic effect of sipping caffeinated coffee is very much like the one produced by eating a meal. It’s 60% more powerful than the effect caused by intaking water and 23% solider than the effect caused by in-taking decaffeinated coffee.
7. Helps you digest food faster
One of the most extraordinary features of coffee is how it digests food. Caffeine excites the stomach cells to discharge more hydrochloric acid which, sometimes, support digestion. It escalates the rate at which you digest food and eliminate waste. And not only this, it also aids you urinate. This is due to the diuretic effects found in coffee. In other words, coffee diminishes the risk of growing digestive diseases.
“Coffee is a language in itself.”- Jackie Chan
8. Safeguards your muscles
Studies show that coffee improves different characteristics of brain function including the part relating to the growth factor, brain-derived neurotrophic factor (BDNF).
BDNF enhances neuromotor function which is related to the effect of nerve impulses on muscles. It can also be described as your muscles’ ignition switch. If your neuromotor functioning is not well then it weakens your muscles and you start aging faster. So the daily consumption of coffee helps maintain your BDNF at normal level. Hence safeguards your muscles.
9. Increases your performance
Caffeine increases Epinephrine (adrenaline) levels in the blood which makes you full of energy. As a result, your ability to do your chores upsurges. It is quoted,
“A cup of coffee may pack just an energy boost.”
Study shows that men who drink caffeinated coffee an hour ago cycling, tend to achieve their goal 5% quicker than those who don’t take coffee.
You may have noticed that sipping a cup of coffee before going to gym leads to a drastic performance gain. People who drink coffee have far better endurance performance on exercise tasks. Researchers believe that this proliferation of performance is because caffeine stops the compound adenosine in your body to combine to its receptors, which tends you to feel super active and minimum strained.
Also caffeine kindles the nervous system. Due to this, the nervous system sends signals to fat cells to break down body fat. The fat cells break down and run into the bloodstream as free fatty acids which are then available as fuel. Considering this, the fact that caffeine enhances physical performance by 11-12% is quite understandable.
10. Boosts up mental capability:
Coffee stimulates the central nervous system and boosts up your mental capability by relieving all the mental and physical fatigue.
According to a CNN report, coffee enables your brain to function in a more competent, effective and smarter manner. TIME reporter, Michael Lemonick says,
“When you’re sleep deprived and you take caffeine, pretty much anything you measure will improve: reaction time, vigilance, attention, logical reasoning- most of the complex functions you associate with intelligence.”
Benefits of Coffee in Weight Loss
11. Coffee helps you reduce weight
Coffee consists of minerals like magnesium and potassium. These minerals help the human body to use insulin. Due to this, your blood sugar level is regulated. Also, your craving for sweets and desserts decreases. This helps you lose weight.
An experiment was conducted in which 16 overweight adults volunteered. Researchers discovered that participants who were given green coffee bean extract reduced weight up to 37.5%.
WOW! COFFEE WORKS WONDERS!
12. Helps you burn fat
Did you know that caffeine is present in nearly every commercial fat burning supplement?
Caffeine breaks down fat cells and later uses it as a fuel for exercise. It also increases the metabolic rate by approximately 3-11%. Metabolic rate is the minimal rate of energy disbursement per unit time. Higher is the metabolic rate more are the number of fats burned. So coffee steadily burns your fat by raising your metabolic rate.
A study shows that caffeine can significantly increase the burning of fats by 10% in fat people and around 11% in slim people.
An experiment was conducted that showed people who were given caffeine 30 minutes before the experiment had more sweat gland density and more free fatty acids than those who were not given caffeinated drinks. Researchers came to the conclusion that caffeine uplifts activated sweat gland density (ASGD) and free fatty acids (FFA) by exciting the nervous system and growing lipolysis.
According to a 2013 study published in Nutrition and Metabolism, consuming before any physical activity kicks your body into fat-burning mode rather than energy-burning mode.
13. Removes headache
Caffeine plays a significant role in healing headaches by blocking those receptors that cause you to have a headache or migraine. Many headaches medication like AnacinTM, CompoundTM, Darvon, ExcedrinTM, FioricetTM, MigranalTM, MidolTM etc. use caffeine as an essential ingredient.
Caffeine helps your body to absorb headache medicines faster. Study tells that the effectiveness of pain killers against headaches escalates up to 40% due to caffeine.
So drinking coffee ensures that you’ll stay safe from headaches because you’ve sufficient caffeine in your system to fight against head enemies.
14. Coffee contains vital nutrients
Coffee isn’t just about caffeine. It contains a number of vital nutrients that you need in your everyday life to stay healthy. A single cup of coffee consists of:
- Riboflavin (Vitamin B2) : 11% of the RDA
- Pantothenic Acid (Vitamin B5) : 6% of the RDA
- Manganese and Potassium : 3% of the RDA
- Magnesium and Niacin (Vitamin B3) : 2% of the RDA
As the amount of your coffee intake increases, these nutrients add up in your system.
15. Coffee improves your memory
Coffee affects your brain in a way that improves your memory. Study shows that people who consume coffee have better memory recall than those who don’t.
An experiment was conducted in which people were shown some images. The outcome was that people who drank 200mg of caffeine were better able to recall those images after 24 hours than those who didn’t have caffeine. So drinking coffee daily can create a deeper level of memory retention.
Scientists says that caffeine hinders the neurotransmitter called adenosine that hinders the other neurotransmitter called norepinephrine which plays a major role in helping you recover a memory.
When Australian researchers performed a memory task, they observed a rise in caffeinated volunteers’ brain activities in functional magnetic resonance imagery (FMRI). They also noticed better memory skills and reaction times in caffeinated volunteers as compared to those volunteers who were given placebo and who showed no increase in brain activity.
16. Coffee makes you smarter
Caffeine not just improves your performance but also boosts brain power and decision-making. Studies have shown that caffeine increases your brain’s processing speed to the extent that you appear to be quite a genius.
Your laptops today are not smarter, only faster. Your brain is much like this, and dopamine appears to be liable for the clock speed that is coupled to you processing speed.
Researches have proved that as long sa we’re in the stimulating effects of caffeine, our thought process is clearer, our memory is sharper and our awareness is heightened.
17. Coffee helps you live longer
Provided that coffee consumers are less probable to get various disease carrying germs, so it makes perfect sense that coffee helps you live longer. There are numerous studies showing that coffee drinkers have lower death risks than others.
Researchers claim that the premature death risk of coffee drinkers is 25% lower than non-drinkers.
Researchers from National Cancer Institute (NCI) found that adults who drink 3-4 cups of coffee daily have a 10% lower death risk. Another study claimed that in men, coffee lowers the risk of death up to 20% and in women up to 26%, over a period of 18-24 years. This affect is stronger in type 2 diabetics.
Another study published in the Annals of Internal Medicine showed that women who drink coffee had less chance of getting diseases like cancer or heart disease therefore promotes a longer lifespan.
18. Coffee makes you a better athlete
Caffeine is documented to boost athletic power and endurance. The New York Times reports,
“Scientists and athletes have known for years that a cup of coffee before a workout jolts athletic performance, especially in endurance sports like distance running and cycling.”
Coffee fights against fatigue, strengthens your muscle contraction and increases fatty acids in the blood which supports endurance and encourages you to exercise longer.
According to a research, caffeine increases glycogen to more than 50% after an intense workout. Glycogen is a form of carbohydrate that serves as stored energy and helps strengthen your stamina. Regular consumption of coffee entrusts that you’ve sufficient supply of glycogen stored in your muscles.
An experiment was done in which a few number of athlete were give large doses of caffeine prior to cycling exercise. Others were given placebo. The outcome was that the caffeine group had less muscle pain during exercise than the placebo group.
Researchers from the University of Rhode Island found that caffeinated athletes were able to do more rounds of strength training exercises.
19. Coffee is a source of antioxidants
Coffee consists of a massive amount of healthy antioxidants that function as little warriors against free radicals within your body. Free radicals can cause oxidative stress that leads to chronic diseases but caffeine neutralizes them. So coffee keeps us healthy at micro level by shielding our cells from destruction.
Antioxidants are also present in fruits, vegetables, beans, seeds, nuts, chocolates etc. But chemistry professor Joe A. Vinson at the University of Scranton says that human body absorbs maximum antioxidants from coffee. It is the primary dietary source of antioxidants.
Americans get more antioxidants from coffee than anything else.
Coffee even surpasses green tea and cocoa in terms of antioxidants. Scientists have recognized about 1000 antioxidants in unprocessed coffee beans and a large number of more in the roasting process. So coffee is the healthiest beverages on planet earth. Caffeinated and decaffeinated versions offer approximately the same level of antioxidants.
20. Coffee contains minimum calories
Coffee is the best choice if you’re looking for low calorie food. It contains essential nutrients but it will not increase your weight. You can easily lose weight if you carry on drinking coffee. One coffee cup of approximately 8oz. brewed coffee has just 2 calories with no fat. But this is applicable to only brewed black coffee. If you start adding sugar, cream and milk in it, then it’s definitely unhealthy for those who want to lose weight.
21. Coffee keeps you hydrated
Various studies show that coffee has similar hydrating capability as water.
According to a research held at the University of Birmingham in the United Kingdom, 50 men were given 3-6 cups of coffee per day to find out the fluid levels in their bodies. What researchers found out was that moderate coffee consumption provides similar hydrating qualities to water.
22. Coffee protects your teeth
Yes! Although it sounds weird but research has proved that coffee helps your teeth to stay in their place for a long time. It may dull your pearly whites but it will keep them in place. Coffee contains antibacterials, one of which is caffeine that inhibit plaque formation and avoids dental decay.
Brazilian researchers found out that strong black coffee destroys the pathogenic bacteria in your chompers. Adding milk or sugar to coffee negates this benefit.
Another research proves that antioxidants in coffee stop the inflammatory process of your body that would otherwise harm your gums and jawbone.
A research published in the 2011 issue of the Journal of Global Infectious Disease described that caffeine and thermophylline were tried against the antibiotics ampicillin sodium and cefotaxime sodium in dealing with numerous different bacteria. Researchers found out that caffeine was more efficient in hindering most of the bacteria than ampicillin at the concentration of 10 mg/ml.
Researchers from Boston University claimed that people who consumed more coffee cups daily had fewer teeth with bone loss- the trademark of periodontal disease, due to which your teeth fall out.
23. Coffee raises good cholesterol
Though it sounds strange but science proves that body needs some kind of cholesterol. There are basically two types of cholesterol.
- Low Density Lipoproteins (LDL) referred to as bad cholesterol
- High Density Lipoproteins (HDL) referred to as good cholesterol
The antioxidants in coffee increases HDL in your body. HDL is believed to wash away LDL from your body by carrying it away from the arteries and back to the liver where it is broken down and passed from the body. HDL is healthy because it also eliminates the risk of cardiovascular diseases.
A study shows that coffee intake up to 8 cups daily could improve HDL cholesterol level of people by 7%.
Researchers from University of Minnesota Medical School (UMMS) and Scholl of Public Health found that antioxidants consists of an enzyme called glutathione peroxidase, or GPx3, which is very beneficial for people with low HDL cholesterol. They found that people with high levels of both GPx3 enzyme and good cholesterol were six time more likely to avoid cardiovascular disease than with people with high levels of GPx3 and low levels of HDL.
24. Coffee diminishes inflammation
Inflammation has a domino effect that can seriously undermine your health. It can make you feel chronically ill. Free radicals in your body support inflammation. And antioxidants in coffee eliminate you from these free radicals. The antioxidants present in coffee are found to have anti-carcinogenic properties believed to help reduce inflammation responsible for some tumors.
Also, caffeine present in coffee helps you fight against inflammation. Caffeine has an astounding impact on immune system. It has the ability to fight against and ward off many diseases.
According to a study published in the American Journal of Clinical Nutrition, 47 participants were examined to study the effect of caffeine on inflammation. The results were astounding as the participants who consumed 8 cups of coffee were less vulnerable to chronic inflammation by 16% as compared to those who didn’t had coffee.
25. Coffee guards against periodontal disease
One of the many healthy reasons to drink coffee is that it saves you from periodontal diseases.
Researchers from US Department of Veterans Affairs Dental Longitudinal Study examined 1152 people from 1968-1998 to study the relationship between their dental health and coffee consumption. Researchers found that coffee avoided gum disease and actually showed a protective benefit.
26. Coffee lowers stress
Coffee has this unique ability of lifting stress just by the aroma of it. You can experience it yourself that when you’re way too tired and stressed and you take a whiff of a cup of coffee before drinking it, you feel better all of a sudden.
Multiple studies have linked coffee to lower stress rates. Researchers at the Seoul National University experimented on some sleep deprived rats and found that those rats that were exposed to the fragrance of coffee experienced changes in their brain proteins tied to the stress they were experiencing and relieved it. This study was focused principally on stress related to sleep deprivation.
Another research published in some 2015 journal showed that the blood pressure of coffee drinkers remains nearly normal in stressful situations as compared to people who don’t drink coffee.
27. Coffee acts as an antidepressant
Depression is a serious mental sickness that badly affects your routine life and thereby deteriorates the quality of your life. It is a very common problem. Nearly 4.1% people in U.S suffer from clinical depression. Numerous researches proved an inverse proportionality between coffee drinking and depression. High consumption of coffee lowers the risk of depression to 20%. Scientists believe that it is because caffeine stimulates the central nervous system and activates neurotransmitters like serotonin, dopamine and noradrenaline that control mood.
Lower depression rate consequently lowers the risk of suicide among people. Researchers at the Harvard School of Public Health determined that consuming 2-4 cups of coffee decrease suicide risk in people by approximately 50%.
Another study including 208424 individuals found that caffeinated coffee drinkers were less likely to commit suicide by 53%.
According to American Academy of Neurology frequent intake of coffee can reduce the risk of depression.
28. Coffee makes you happy
Coffee lovers can rejoice further on the fact that coffee genuinely makes people happier.
A study done at the National Institute of Health found that people who consume 2-4 cups of coffee daily were more 10% more likely to stay happy than those who had never touched the java. Study author Honglei Chen, MD,PhD, said that the suggested reason coffee makes you happier is due to those trusty antioxidants.
29. Coffee aids in the treatment of low blood pressure
Hypotension, or low blood pressure, can be a serious and life threatening problem if not treated at the right time. Low blood pressure can cause dizziness or even loss of consciousness. But don’t worry, analysts have provided caffeine lovers with a good news. Low blood pressure can be treated by adding caffeine to your diet.
According to a French study, consuming coffee was linked with a trivial but statistically significant decrease in systolic and diastolic blood pressure. Also, coffee drinking significantly decreases pulse rate and heart rate.
30. Coffee benefits gut flora
Gut flora is the complex community of microorganisms that live in the digestive tracts of humans and other animals. The gut is an alcove in which human microbiota live.
An experiment was conducted in 2009 to see the impact of coffee on gut flora. 16 people were given restricted diets and 6 cups of coffee daily. What researchers observed was that 12 out of them found an enhancement in metabolic activity and number of bifidobacterium. BIfidobacterium lactis is a lactic acid bacterium that guards you against lactose intolerance and strengthens the immune system. So bifidobacterium is a healthy bacterium found in the gut. Coffee is composed of remarkable amount of soluble fiber and phenolic compounds which helps this bacterium to function efficiently.
31. Coffee reduces the risk of colorectal cancer
Colorectal cancer also known as bowel cancer is the fourth leading cause of cancer deaths in the world. Coffee can lessen the risk of colorectal cancer. Some research proposes that consumption of 3 cups of coffee on daily basis drastically decrease the risk of colorectal cancer. Another research based on 489,706 people suggests that drinking 4-5 cups of coffee daily lowers the odds of colorectal cancer by 15%. Even moderate consumption of coffee can reduce the chances of developing colorectal cancer by 26%. This protective benefit grows with increased consumption.
Researchers at the University of Southern California (USC) examined over 5100 individuals who had been diagnosed with colorectal cancer within the past few months, accompanied by added 4000 individuals with no history of colorectal cancer to serve as a control group. Information about different aspects that can increase the odds of colorectal cancer, including family history of cancer, diet, physical activity, smoking etc. were collected about participants. And the results proved that the risk of developing colorectal cancer continued to decrease to up to 50%when participants gulped more than 2.5 servings of coffee per day. Besides both caffeinated and decaffeinated coffee showed signs of reduced risk of colorectal cancer. One of the researchers Stephen Gurber, director of the USC Norris Comprehensive Cancer Center and senior author of the study said,
“We found that drinking coffee is associated with lower risk of colorectal cancer and the more coffee consumed, the lower the risk. We were somewhat surprised to see that caffeine did not seem to matter. This indicates that caffeine alone is not responsible for coffee’s protective properties.”
32. Coffee strengthens pulmonary functions
Coffee contains constituents like caffeine, magnesium and most importantly polyphenolic antioxidants. These have favorable effects on pulmonary functions.
Caffeine also has beneficial effects on the pulmonary function of nonsmokers. It can help relieve the symptoms of asthma. A study confirms that caffeine has the same effect in the body as theophylline which is a bronchodilator drug. This means that caffeine can open up lung airways, thus relieve the symptoms of asthma like gasping, panting and coughing. Because caffeine is the major component of coffee, its regular consumption can help your pulmonary system functioning normally.
33. Coffee increases fiber intake
Coffee is a good source of dietary fiber. Dietary fiber is very essential for your health as it keeps your bowel movement normal, lowers your cholesterol levels, maintains blood sugar level and helps achieving a perfect weight. The recommended intake of dietary fiber is 20-38 grams. If you gulp 3-4 cups of coffee a day, you’ll be able to achieve more than 1/4th of the commended dietary fiber.
A study published in the Journal of Agriculture and Food chemistry claimed that a cup of coffee contains 1.8 grams of recommended dietary fiber intake. Another study found that brewed coffee has greater number of soluble dietary fiber approximately 0.47-0.75g/ 100mL of coffee, than any other beverages.
34. Coffee lowers the risk of multiple sclerosis
According a to a recent study presented at the American Academy of Neurology meeting, coffee decreases the odds of getting multiple sclerosis which is a disabling disease of central nervous system and it hits mostly between the ages of 20-40.
Researchers claimed that people who consumed at least 4 cups of coffee were more likely to avoid this disease by 33% than those who didn’t drink any, over the next year. This is because coffee helps protect against the development and re occurrence of MS.
According to a study published in the Journal of Neurology, Neurosurgery and Psychiatry, caffeine present in coffee is credited for its neuroprotective properties, which protects against neural inflammation which is a prime factor in developing multiple sclerosis.
35. Coffee lowers the risk of type 2 diabetes
A growing body of research suggests an association between coffee drinking and reduced risk of diabetes. Diabetes is currently vexing about 300 million people globally. About 11.8% of American people over the age of 20 have diabetes.
Harvard researchers after a lot research concluded that daily intake of a cup of coffee lowers the risk of type 2 diabetes by 8%. If the consumption level increases to 6 cups, consequently the risk further lowers to 33%. Scientists believe that it is because of caffeine, caffeic acid (CA) and chlorogenic acid (CGA) present in coffee. These active compounds in coffee can avoid the toxic protein “human islet amyloid polypeptide (hiAPP)” to develop in the body. Excess deposits of hiAPP can cause the death of cells in the pancreas, which increases one’s risk of diabetes.
Researchers followed approximately 500,000 people over the course of 18 different field studies and came up with the result that with each additional cup of coffee consumed per day the risk of getting type 2 Diabetes was cut by 7%.
Scientists believe that coffee distance us from diabetes in following ways:
- By reducing blood sugar concentrations and their absorption in the intestines due to a polyphenol called chlorogenic acid
- By thwarting tissue damage
- By battling inflammation
- By reducing the toxic buildup of abnormal protein deposits (amyloid fibrils) with the help of caffeic acid present in coffee
- By reducing your insulin sensitivity and impairing glucose tolerance using caffeine.
Researchers at UCLA claimed that coffee consumption raises plasma levels of the protein sex hormone-binding globulin (SHBG). SHBG controls the biological activity of the body’s sex hormones (testosterone and estrogen) which play a significant role in the development of type 2 diabetes. One of the researchers of the study, Dr. Simin Liu confirmed that an inverse association exists between coffee consumption and risk of type 2 diabetes.
So the inverse relationship between coffee consumption and type 2 Diabetes is confirmed. However, it is recommended to use black coffee only without adding sugar and milk to it. Otherwise it will add calories and glucose to your drink, thereby abolishing its advantages.
36. Coffee helps you heal after colon surgery
Researchers from the University Hospital Heidelberg in Germany found that patients who’d undergone colon surgery and consumed coffee heal quicker than those who didn’t drink coffee. Coffee consumer patients restored their bowel movements quickly and were also capable of eating solid food earlier than non-consumers of coffee. Normal food intake will follow once normal bowel movement is restored.
Research scientist Dr. Sascha Muller, in a journal news release said,
“Postoperative bowel obstruction is a common problem after abdominal surgery. But coffee aids in restoring normal bowel function in spite of the obstruction better than water itself.”
37. Coffee prevents retinal damage
According to a research held at the Cornell University, raw coffee contains 7-9% chlorogenic acid (CLA). CLA is a strong antioxidant that guards you against retinal damage which usually occurs due to lack of oxygen and production of free radicals.
Retina is one of the most metabolically active tissues, needing high intensities of oxygen and making it susceptible to oxidative stress. The deficiency of oxygen and fabrication of free radicals leads to tissue mutilation and eyesight damage. CLA helps fight against it. CLA also inhibit retinal degeneration due to disease or advanced age.
38. Coffee avoids kidney stones
Some research suggests that the risk of kidney stones can be lessened by drinking some coffee.
According to a research held at Harvard, men and women who drank more serving of java per day had 26% lower risk of developing kidney stones than those who consumed it less.
Researchers claim that caffeine in coffee increases your urination, which helps your body to flush the superfluous calcium and sodium that can contribute to kidney stone development.
39. Coffee avoids tinnitus
Tinnitus or, ringing in the ears, is the sensation of hearing ringing, buzzing, chirping, or other sounds. In a small number of individuals, tinnitus is a sign of a serious underlying medical condition. For others, it may lead to insomnia, poor concentration and performance, irritability and anxiety.
In one study published in the American Journal of Medicine, researchers followed a group of 95,085 nurses since 1991 and found that the women with most caffeine intake were reported to have least tinnitus incidences. Researchers believe that it is because coffee affects the nervous system in a tremendous way.
40. Coffee vitalizes hair growth
Coffee is a stimulator of human hair growth. According to a research published in the International Journal of Dermatology, caffeine plays a significant role in vitalizing your hair. Also it has the ability to offset the negative growth effects of testosterone.
41. Coffee lowers the risk of dementia
Dementia is a mental syndrome marked by memory disorder, weakened reasoning and personality changes. Caffeine can help postpone or decrease the odds of developing dementia.
A research was held following 124 individuals between the ages of 65 to 88 with mild cognitive problem. Researchers found that people with higher blood caffeine levels had considerably decreased risk of dementia. People who had 3-5 cups of coffee intake daily were less susceptible to the risk of dementia by 65%.
Researchers claimed that the critical amount of caffeine, human body needs is 1200 nanograms per millimeters which is equivalent to few cups of coffee intake.
42. Coffee lowers the risk of gastrointestinal cancer
Gastrointestinal (GI) caner is a term for the group of cancers that affect the digestive system. This includes cancer of the esophagus, stomach, biliary system, pancreas, small intestine, large intestine, rectum and anus. People who drink more than 2 cups of coffee a day have less chance of gastrointestinal cancer.
43. Coffee guards against liver cancer
Liver cancer is the third leading cause of cancer deaths in the world. Italian researchers have found that coffee drinkers have up to 40% lesser risk of developing liver cancer than non-drinkers. The lead author of the study, Dr. Carlo La Vecchia said,
“Our research confirms past claims that coffee is good for your health and particularly the liver.”
Researchers at USC Norris Comprehensive Cancer Center found that those who drink 1-3 coffee cups daily have a 29% reduced risk of getting hepatocellular carcinoma (HCC), which is the most common type of liver cancer.
In a new study held at the University of Hawaii Cancer Center, scientists concluded that people who took 2 or 3 cups of coffee per day had 38% low probability of developing liver cancer over an 18 year follow up than those who remained java-free. Scientists believe that it may be because of the compounds inside coffee that lower liver cancer and slow progression of liver disease.
A group of researchers after reviewing more than 1000 pieces of studies concluded that for every cup of coffee risks of getting liver cancer is reduced to 15%.
44. Coffee decreases the risk of cirrhosis
In addition to lowering the risk of liver cancer, coffee consumption has been attributed to lower incidence of cirrhosis, especially alcoholic cirrhosis. There is an inverse correlation between coffee drinking and blood levels of liver enzymes. Higher levels of liver enzymes usually show inflammation and liver damage. More consumption of coffee is linked to lower levels of enzymes.
A study published in the Archives of Internal Medicine stated that for each cup of coffee consumed the risk of liver cirrhosis decreased by 20%. Arthur L. Klatsky, the lead author of the study said in an interview,
“Consuming coffee seems to have some protective benefits against alcoholic cirrhosis, and the more coffee a person consumes the less risk they seem to have of being hospitalized or dying of alcoholic cirrhosis.”
An international team of researchers led by Duke-NUS Graduate Medical School declared that 4-5 cups of coffee a day can avoid the progression of non-alcoholic fatty liver disease (NAFLD). Also it can lower the risk of cirrhosis by 80%
In another study, group of researchers after examining 430,000 individuals came to the result that the likelihood of developing liver cirrhosis lowers to 44% by adding two additional cups of coffee to your daily routine.
45. Coffee avoids gout
Studies confirm that coffee drinking in men and women is associated with decreased risk of manifesting gout. Researchers in the Nurses’ Health Study examined the health habits of almost 90,000 women over a period of 26 years. It turned out that, women who daily consumed 1-3 cups of coffee were 22% less vulnerable to gout while those who drank 4 cups had 57% less chances of getting gout.
Another study following 50,000 men, published in the journal Arthritis and Rheumatism, declared that men consuming 4 cups of coffee daily were at a 40% lower risk while those drinking 6 or more coffee cups were at a 60% lower risk of gout.
Scientists believe that it is because of coffee’s antioxidants properties that decrease the risk of gout by decreasing insulin, which in turn lowers uric acid levels as high concentration of uric acid is the key factor for producing gout.
46. Coffee lowers the risk of kidney cancer
Because coffee (both caffeinated and decaffeinated) is a diuretic, it speeds up your urination process which reduces the risk of kidney cancer. The more you urinate, the less probable it is that you’ll develop kidney stones.
In women the risk lowers to 9-10% due to coffee. As coffee is rich in antioxidants, it helps battle against stone formation in the body.
As stated in a research, 8 ounce serving of coffee has this ability to decrease kidney stones risk. A caffeinated cup can lower the risk by 26% and 16% for decaffeinated cup.
47. Coffee lowers the risk of prostate cancer
Studies have confirmed the inverse correlation between coffee drinking and prostate cancer risk. As reported by a study, coffee can lessen the prostate cancer risk in men by 20%.
Mentioned by an online published study in the Journal of the National Cancer Institute, men with frequent coffee intake had 60% lower prostate cancer risk than those who stayed java-free.
Also in agreement with Fred Hutchinson Cancer Research Center scientists led by Janet L. Stanford, Ph.D., men whose daily consumption of coffee is 4 or more cups faced lesser risk of prostate cancer by 59% as compared to other men.
48. Coffee lowers the risk of endometrial cancer
Endometrial cancer is the cancer affecting the lining of the uterus. In line with a team of researchers, endometrial cancer risk lowers to 25% among women whose daily intake of coffee is 4 or more cups. Scientists attribute it to the effect of coffee on insulin and estrogen as coffee lowers their levels in body. Higher levels of both these hormones have been related to endometrial cancer progression.
49. Coffee improves blood circulation
Your heart circulates blood throughout your body. Blood carries oxygen which muscles need to function. Caffeine causes your heart rate to elevate and thereby improves circulation.
Employing non-invasive Laser Doppler Flowmetry, researchers discovered that drinking a cup of caffeinated coffee improved blood flow in the fingers of 27 adults by 30% for 75 minutes. Measuring blood flow in the finger is a smart technique that indicates how well the body’s smaller blood vessels are functioning.
Coffee benefits for Skin
50. Coffee reduces the risk of skin cancer in women
Brigham and Women’s Hospital and Harvard Medical School followed 112,897 men and women over a period of 20 years and it turned out that more coffee intake leads to lower skin cancer probability in women.
Caffeine prevents Basal Cell Carcinoma (BCC), which is the most common type of skin cancer and is accounted for 90% cases of skin cancer. It is estimated that 1 out of 5 Americans has suffered from skin cancer and 4 out of 5 of those diagnosed with skin cancer have basal cell carcinoma.
When exposed to sunrays, cells can convert to cancerous cells. Caffeine gets rid of these precancerous cells while they’re dividing at the exposure time.
Study has found a 20% reduction of BCC risk among women with 3 or more cups of coffee ingestion and 9% reduction of this risk among men
51. Coffee guards against cataracts
Coffee guards against cataracts. Through an experiment based on rats, scientists found that cataract formation is reduced in rats given caffeine. Humans would have to take more than 600mg or 6 cups of coffee to put a stopper to cataracts.
Numerous studies demonstrate that antioxidants are very useful in avoiding cataracts. And BINGO!
“Coffee is the biggest source of antioxidants!”
52. Coffee protects against eyelids convulsion
As reported by researchers from the University of Bari, caffeine halts the growth of eyelid convulsion. Also called late-onset blepharospasm, eyelid twitching is an uncontrolled muscle contractions disorder. It is confirmed that more coffee drinking is linked to lower risk of eyelid twitching. The caffeine present in coffee is beneficial as it acts on the receptors in the basal ganglia which are the part of brain that controls movement.
53. Prevents erectile dysfunction
Caffeine in coffee prevents erectile dysfunction which is the inability to get or keep the stiffness. Male productive organ needs blood to become rigid and coffee is known for increasing blood circulation in various parts of body . So the maximum amount of coffee you drink, the minimum you are at the risk of erectile dysfunction.
In line with a study, men who drink 250-375mg of caffeine daily are very less likely to suffer this disorder. Even 85mg of caffeine on daily basis can spare you the embarrassment of flaccid penis in bed.
Researchers at the University of Texas Medical School in Houston examined 3,724 men over the age of 20 and above. They found that total caffeine intake equivalent to about 2-3 cups of coffee can considerably reduce the chance of erectile dysfunction.
54. Perks up sperm
Caffeine helps semen stay healthy. A team of Brazilian researchers followed 750 men and discovered that coffee intake enhances sperm motility which is the movement and swimming of sperm. Healthier sperm has better sperm motility.
Another study based on 4,474 men revealed that caffeinated coffee enhances the semen quality and its volume and decreases the risk of sperm DNA fragmentation.
55. Coffee makes you better in bed
Caffeine spikes your adrenaline levels, which does more for you than just augment your physical performance.
As reported by a study held at McKendree University, there’s a positive correlation between adrenaline levels and attraction, also known as, super chemistry between sheets. A daily dose of coffee can maximize this benefit.
56. Coffee lowers the risk of breast cancer
Coffee shields against estrogen receptor-negative breast cancer. It is regarded as patients’ deficiency of estrogen receptors which are the proteins in cells that aid controls the activity of some genes when activated by estrogen. A study demonstrates that women who drink minimum 5 cups of coffee daily are 57% less likely to get estrogen-negative breast cancer.
Coffee consists of some plant based chemicals that function as estrogen. It also consists of a phytochemical that helps lower one’s risk of estrogen-receptor negative breast cancer.
57. Coffee lowers risk of lung cancer
Epidemiologic studies have calculated the inverse correlation between coffee consumption and lung cancer risk. A recent research published in the Experimental Hematology and Oncology journal stated that caffeine prevents a couple of proteins found in lung cancer cells, which in turn prevents the cell’s growth and reproduction.
58. Coffee reduces risk of oral cancer
Coffee is rich in antioxidants and polyphenols which help defend against the odds of getting or progressing oral cancer also known as pharyngeal cancer. In agreement with a study done by the American Cancer Society, people whose coffee intake was 4 coffee cups a day were half as susceptible to die from oral cancer as non-drinkers or people who drank coffee only occasionally.
59. Coffee lowers the risk of Alzheimer’s disease
Alzheimer’s disease is the most common neurodegenerative disease and the leading cause of dementia worldwide. It affects people over 65 years of age. Coffee is the one thing that can inhibit the disease from showing up in the first place. A team of researchers from the University of South Florida and the University of Miami found that people above the age of 65 with higher blood levels of caffeine got Alzheimer’s disease 2-4 years later than those with lesser caffeine. Dr. Chuanhai Cao, a neuroscientist at the USF, and co-author of the study said,
“We firmly believe that moderate coffee consumption can appreciably reduce your risk of Alzheimer’s or delay its onset.”
Mentioned by a 2010 study, people who drank 3-5 coffee cups daily had a 65% reduced risk of developing this disease in later life. Additionally, a 2002 case study following 54 individuals, proposes that caffeine combines with an unknown ingredient in coffee to raise GCFS (growth factor) levels in their blood that can obstruct Alzheimer’s development. Researchers claimed that individuals would need to consume 135.7 to 198.7 mg of caffeine to see these potential health benefits.
60. Thwarts gallstones
Coffee provides at least 400 mg of caffeine per day which thwarts gallstones and 800 mg of caffeine (4-5 cups) lowers the risk maximally. Greater the intake of coffee lower is the risk of gallstones.
Doctors in the Health Professional Follow-up Study (HPFS) found that men who drank 2-3 cups of coffee daily had a 40% lower risk of gallstones and those who drank 4 or more cups had a 45% lower risk than non-drinkers. For women the proportion is 9% for 1 cup, 22% for 2-3 cups and 28% for 4 or more cups mentioned by Nurses’ Health Study.
61. Thwarts melanoma
Researchers from National Cancer Institute over a period of 11 years observed that 4 or more cups of coffee a day decreases melanoma risk by 20%. Melanoma is the deadliest form of skin cancer.
Researchers believe that the chlorogenic acid in coffee can impede the expression of an enzyme called COX-2, which occurs as a result of exposure to UV rays. And this may help subdue the advancement of melanoma.
62. Prevents Parkinson’s disease
Parkinson’s disease is the second most common neurodegenerative disease, right after Alzheimer’s. It occurs due to expiry of dopamine-generating neurons in the brain. Studies suggest that coffee drinkers have a 32-60% reduction in risk of getting Parkinson’s disease.
Science Daily reported in 2012 that drinking coffee may help people with Parkinson’s disease control their movement. Study published in the Journal of Alzheimer’s Disease presented a correlation between coffee intakes and reduced rate of Parkinson’s disease by 25%.
Mentioned by a study conducted at RIMUHC, caffeine in coffee may help control movement in people suffering from Parkinson’s. Researchers from another study observed a mild motor benefit in patients who consumed 100-200 mg of caffeine daily. This led to the discovery that caffeine can block adenosine A2A brain receptor. These receptors are profound in Parkinson’s patients. The less these receptors are active, better is the movement ability of the patient. .
63. Coffee lowers the risk of stroke
Conforming to a Japanese study, daily one cup of coffee intake reduces the odds of suffering a stroke to 20%. It is recommended to drink 2-4 cups of coffee daily to overcome this risk.
In 2011, an observation was made based on 34,670 women. It turned out those women who drank more than one cup of coffee a day had approximately 25% lower risk of stroke than those who didn’t drink at all. This data advocates that long-term and adequate amount of coffee can modestly decrease the risk of stroke.
64. Coffee promotes a healthy heart
Coffee helps promote a healthy heart. A single cup of coffee per day can cut the risk of heart disease by 16%. A Japanese study followed 76,000 people who drank 1-2 cups of coffee daily. It turned out they reduced their risk cardiovascular disease related death by 38%.
In one study led by Dr. Murray Mittleman, the link between coffee consumption and heart failure among 140,220 folks was tested. Results showed an inversely J-shaped relationship between them where the maximum inverse association was noticed for 4 servings per day.
As stated by a Korean study, coffee drinking up to 3-5 cups helps prevent the beginning symptoms of heart disease. Scientists believe that it’s chlorogenic acid that helps prevent cardiovascular diseases.
65. Strengthens DNA
Chlorogenic acid (CLA) in coffee provides it strong DNA repair characteristics. CLA significantly increases the expression of a DNA repair enzyme. Stronger your DNA is, the lesser you’re at risk of various diseases.
As reported by a study published in the European Journal of Nutrition, coffee drinkers have DNA with solider integrity since the white blood cells of coffee drinkers had far less occurrence of spontaneous DNA strand breakage.
Above mentioned coffee health benefits are based on scientific research and general observations. There are some serious health hazards associated with excess intake of caffeine and other materials used in making coffee. Coffee will only be beneficial in case of moderate drinking. We suggest you to consult with your doctor if you have any health issue which may elevate by drinking coffee.
Tap yourself on your back for making it through ultimate list of 65 health benefits of coffee. It took us tons of time for researching and gathering this valuable information. Still if you know any other benefit that is not stated above then leave a comment. We would appreciate for your contribution.