15 Health Benefits of Coffee and Its Side Effects

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.

1. 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.

2. Can boost energy

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.

3. Boosts 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.

4. Prevents 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.

5. 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.

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.

6. Prevents Heart Disease

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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.

Related: 6 ways to boost your coffee with antioxidants

7. 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.

8. 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 show people who drink coffee are happier than non-coffee drinkers.

9. May Prevent Cancer

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%.

10. Coffee Lovers Live 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.

11. Protects 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.

12. Protects 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.

13. Reduces Muscle Pain

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

14. Can Make DNA Stronger

A European journal of nutrition found that coffee can protect the body from oxidative stress. Oxidative stress can harm DNA. Hence, coffee plays a crucial rule by protecting these DNA cells.

15. Contains Soluble Fiber

Spanish researchers report that one cup of coffee contains approximately 1.5 grams of soluble fiber. 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.

Turkish Coffee Benefits

Turkish coffee is a coffee making method originated in the countries of the Middle East and Europe, including Turkey, Iran and other countries. It is unfiltered, meaning it has a higher concentration of caffeine and other compounds that can have multiple health benefits. However, individuals who are prone to caffeine may want to avoid this strong coffee. Read more about Turkish coffee benefits.

Related: Caffeine withdrawal symptoms: how to reduce them?

Caffeine Side Effects

Coffee contains caffeine, a substance that can improve your mood, your mental and physical performance, and your metabolism. Studies have also shown that consumption in low-to – moderate levels is safe for most people. There can be unpleasant and even harmful side effects of drinking too much caffeine. These side effects include:

  • insomnia
  • anxiety
  • fatigue
  • addiction
  • muscle breakdown
  • high blood pressure
  • frequent urination
  • digestive problems

Moderate intake of caffeine offers remarkable health benefits to many people. Strong doses can cause side effects. This can interfere with daily life and can even cause serious health problems. Read more about 8 side effects of consuming too much caffeine.

Related: bulletproof coffee disadvantages and danger

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 avoids it 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.

References

Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr. 1989.

Investigation of the effects of coffee on alertness and performance during the day and night. Neuropsychobiology. 1993.

Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C. Med Sci Sports Exerc. 1994.

Coffee, tea, and incident type 2 diabetes: the Singapore Chinese Health Study. Am J Clin Nutr. 2008.

Does coffee protect against liver cirrhosis? Ann Epidemiol. 2002.

Coffee, caffeine, and risk of depression among women. Arch Intern Med. 2011.

Caffeinated and decaffeinated coffee and tea intakes and risk of colorectal cancer in a large prospective study. Am J Clin Nutr. 2012.

The relationship of coffee consumption with mortality. Ann Intern Med. 2008.

Association of coffee and caffeine intake with the risk of Parkinson’s disease. JAMA. 2000.

Consumption of a dark roast coffee blend reduces DNA damage in humans: results from a 4-week randomised controlled study. Eur J Nutr. 2019.

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Naeem Durrani BSchttps://defatx.com/
Naeem is a freelance medical and nutrition writer. His interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.
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