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15 Health Benefits of Coffee and Its Side Effects

health benefits of coffee

Coffee was first discovered in the early 15th century in the middle east. The only reason coffee got people’s attention was its aroma and taste. However, coffee is packed with several health benefits. Here are the 15 health benefits of coffee and its side effects.

1. Coffee Can Boost metabolism

Caffeine is an organic compound, and it is very helpful in boosting metabolism. It is available in the form of capsules. Therefore, athletes are using it as a weight-loss supplement. However, people who drink coffee have less body fat percentage (1, 2, 3).

Several studies show that caffeine can boost fat burning by increasing your metabolism.

2. Coffee Can boost energy levels

The caffeine in the coffee is a natural stimulant, and it is the most appropriate drug. Basically, it stimulates the central nervous system and gives you mental alertness. However, people who drink coffee feel less tired (4, 5, 6, 8, 9).

Caffeine has a stimulant effect on inhibitory neurotransmitter in your brain. Therefore, it boosts energy and alertness.

3. Coffee Can Boost Physical Performance

The purine alkaloid properties of coffee such as caffeine amplify stamina. There are many people aware of its impressive effect and they drink a cup of black coffee before their workouts (10, 11, 12, 13).

Caffeine can increase the levels of adrenaline that accelerated the release of free fatty acids from the cells. This leads to significant physical performance enhancements.

4. Coffee May Prevent Diabetes

Coffee drinkers have a low risk of diabetes mellitus. DM is a group of metabolic disorders such as high blood sugar, frequent hunger, incredible thirst, and rapid urination. In addition, the regular coffee drinker is less likely to feel hungry than non-coffee drinkers (14, 15, 16, 19).

Multiple scientific studies show that coffee drinkers have a low risk of DM. Diabetes is a serious condition affecting millions of people.

5. Coffee Contains Nutrients

One cup of coffee contains:

  • 2.4 calories
  • 0.3 grams of protein
  • 0 grams of fat
  • 0 grams of sugar
  • 0.5 milligrams pantothenic acid 6% of the daily value.
  • 0.2 milligrams vitamin B2 (Riboflavin) 10% of the daily value.
  • 110 milligrams of potassium 3% of the daily value.
  • 0.1 milligrams of manganese 3% of the daily value.
  • 7 milligrams magnesium 2% of the daily value.
  • 0.5 milligrams vitamin B3 (Niacin) 2% of the daily value (20).

These nutrients may not look much but when you drink 3 to 5 cups daily than it might affect your 10 to 20% of the daily value.

There are several important nutrients in coffee, including riboflavin, manganese, potassium, magnesium, and niacin.

6. Coffee May Prevent Heart Disease

Coffee is a substantial source of antioxidants, and it plays a vital rule in balancing cholesterol. Therefore, coffee drinker has a low risk of cardiovascular and stroke diseases. However, coffee can increase blood pressure but for a regular coffee drinker, it is a slight increase in blood pressure (21, 22, 23, 24, 25, 28, 29).

People who drink coffee may have a lower risk of heart disease and stroke.

7. Coffee is Good for the Liver

The liver plays an essential rule in our bodies. It regulates the balance of hormones such as cortisone, thyroid, and other adrenal hormones. Common chronic liver disease such as fatty liver, hepatitis creates hormonal imbalances. However, one study shows regular coffee drinker has a lower risk of liver dysfunction (30, 31, 32).

Coffee drinkers have lower risks of cirrhosis, caused by several liver diseases.

8. Coffee Can Fight Depression

Depression is a chemical imbalance in the human brain. Studies show an increase or decrease in brain chemicals doesn‘t always lead to mental disorders, but it could cause multiple problems such as stressful life events, facing hurdles and other medical problems. However, Studies shows people who drink coffee are happier than non-coffee drinkers (33, 34)

Coffee seems to reduce your risk of depression and can dramatically decrease Suicide risk in humans.

9. Coffee May Prevent Cancer Risks

Coffee doesn’t cure cancer, but it plays a vital rule in preventing various cancers such as lung cancer, skin cancer, liver cancer, breast cancer, and brain cancer. The study shows people who drink 3 to 5 cups of coffee can reduce cancer risk by 50% (35, 36, 38).

There are 2 types of cancer which coffee can help to stop the cells from growing, liver cancer and colorectal cancer.

10. Coffee Lover Lives Longer

People who drink coffee are less likely to get sick and have a low rate of health problems. The study shows people who drink coffee have a low risk of early death by 25% than the people who don’t drink coffee at all (39, 40).

Several studies have shown that coffee drinkers live longer and are less likely to die prematurely.

11. Coffee May Protect You From Alzheimer’s

Alzheimer’s is a common neurodegenerative disease, and it is one of the leading causes of dementia. The symptoms of this disease are cognitive decline, short-term memory loss, and forgetting important events. The study shows that coffee can help to balance brain chemicals and may reduce the risk of Alzheimer’s in people over 50s (50, 51).

Coffee drinkers have a significantly lower risk of Alzheimer’s disease.

12. Coffee May Protect Against Parkinson’s

Parkinson’s disease is a neurodegenerative disorder that affects dopamine-producing neurons in the brain. Scientists’ research on mice shows that caffeine can increase dopamine in the brain and it can prevent neurodegenerative disease (52, 53, 54, 55, 56).

People who drink coffee have a lower risk of Parkinson’s which is the second most common neurodegenerative disorder.

13. Coffee May Reduce Muscle Pain

Coffee can reduce muscle pain and headaches. Hypnic headache is a condition that affects people in the 40s and 50s (57).

One cup of coffee gives you relief from these pains effectively. However, the withdrawal of caffeine from the body also causes multi joint pain for a brief time.

14. Coffee Lovers Have a Stronger DNA

A European journal of nutrition found that coffee can protect the body from oxidative stress (58).

Oxidative stress can harm DNA. Hence, coffee plays a crucial rule by protecting these DNA cells.

15. Coffee Contains Soluble Fiber

Spanish researchers report that one cup of coffee contains approximately 1.5 grams of soluble fiber (59, 60).

Coffee can’t replace the whole grain and vegetable fibers, but it can improve digestion and help the stomach observe vitamins and minerals from the food you consume every day.

The Bottom Line

Coffee is a popular drink in the world with several impressive health benefits. It can also reduce your risk of several conditions, including diabetes, cancers, Alzheimer’s and Parkinson’s disease. Not just help you feel more energized, but it can also help you burn fat and improve physical performance.

Frequently Asked Questions

How much coffee is safe?


1 cup of coffee comprises 100 milligrams of caffeine and caffeine RDA (Recommended Dietary Allowance) is about 300 milligrams per day. Therefore, 3 cups of coffee are safe!

What is the best time to drink coffee?


Coffee can be consumed throughout the day, but the ideal time for drinking coffee is morning and afternoon.

Should I take sugar with coffee?


Sugar is high glycemic carbohydrate and spikes up insulin levels. Sugar consumption is only essential in the morning, and it should be avoided at any other time.

What are the side effects of drinking too much coffee?


Drinking an excessive amount of coffee can cause anxiety, insomnia, and fatigue. When the caffeine leaves your body you feel joint pain and exhausted. This is the reason that coffee is addictive.

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Naeem Durrani BSc
Naeem Durrani is a freelance journalist who specializes in health and wellness innovation. His interests include medical research, nutrition, and the scientific evidence around effective wellness practices that empower people to positively transform their lives.
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