Coffee is one of the oldest beverage in the world. It is not only loved due to its nice aroma and taste. It is also popular for its ability to fine-tune your focus and boost your energy levels.
Just the right amount can improve our mood; overdose of it may make us feel anxious and jittery.
In fact, many people depend on their daily cup of caffeine to get their day started with the right energy and mood.
Is coffee good for me?
Yes. Besides giving the necessary energy boost, coffee has been linked to some potential health benefits, giving you all the more reason to get brewing.
In moderation, coffee seems to be good for most people — that’s 3 to 5 cups daily, or up to 400 milligrams of caffeine.
“The evidence is pretty consistent that coffee is associated with a lower risk of mortality,” said Erikka Loftfield, a research fellow at the National Cancer Institute who has studied the beverage.
This article takes an in-depth look at some of the benefits of coffee with research notes.
Boosts energy
Coffee contains caffeine, a central nervous system stimulant that is known for its ability to increase energy levels and alertness. (source)
This is because caffeine blocks the receptors of a neurotransmitter called adenosine, and this increases levels of other neurotransmitters in your brain that regulate your energy levels, including dopamine. (source, source)
One small study found that consuming caffeine increased time to exhaustion during a cycling exercise by 12% and significantly reduced subjective levels of fatigue in participants. (source)
May lower risk of depression
There are also researches that find drinking coffee could be associated in lowering the risk of depression.
According to one review of seven studies, each cup of coffee consumed per day is linked to lowering the risk of depression by 8%. (source)
Another study found that drinking at least four cups of coffee per day might significantly lowering the risk of depression, compared with drinking just one cup per day. (source)
Might support brain health
Although not all, some of the studies suggests that coffee may help protect against certain neurodegenerative disorders, including Alzheimer’s disease and Parkinson’s disease.
According to one review of 13 studies, people who regularly consumed caffeine had a significantly lower risk of developing Parkinson’s disease. Caffeine consumption is also believed to be able to slow down the progression of Parkinson’s disease over time. (source)
There are also several studies shows that moderate coffee drinking could be linked with a lower risk of dementia and cognitive decline. (source, source)
Believed to assist in weight management
Some researches states that coffee could alter fat storage and support gut health, both of which may be beneficial for weight management. (source)
One of the review among 12 studies concluded that higher coffee consumption could be associated with decreased body fat, especially in men. (source)
In another study, increased coffee intake was linked to decreasing body fat in women. (source)
May lower the risk of type 2 diabetes
Some research suggests that consuming coffee regularly could be linked to decreased risk of developing type 2 diabetes over the long period.
One of the review of 30 studies found that each cup of coffee people consumed per day was linked to a 6% lower risk of developing type 2 diabetes. (source)
This is thought to be due to coffee’s ability to preserve the function of the beta cells in your pancreas, which are responsible for producing insulin to regulate blood sugar levels. (source).
This is also because it is rich with antioxidants and may affect insulin sensitivity, inflammation, and metabolism. All these are related to the development of type 2 diabetes. (source)
But of course, this might only happen if you drink your daily cup of joe with minimal or no sugar.
Could support the health of the heart
Some research shows that drinking coffee may benefit heart health.
In fact, one review found that drinking three to five cups of coffee per day was related to a reduced risk of heart disease by 15%. (source)
Another study showed that drinking three to four cups of coffee daily is linked to a 21% lower risk of stroke. (source)
There is also a study in more than 21,000 people which found that increased coffee intake was associated with a significantly decreased risk of heart failure. (source)
However, keep in mind that caffeine could affect blood pressure levels too. People with unmanaged blood pressure may need to limit or moderate their intake of coffee. (source, source)
Might increase longevity
Some research suggests that coffee could help extend a person’s longevity.
For example, one review of 40 studies concluded that drinking two to four cups of coffee daily was associated with a lower risk of death, regardless of factors like age, weight status, and alcohol consumption. (source)
Another study in 1,567 people found that drinking coffee was linked to a lower risk of death after 12 and 18 years of follow-up. The study also linked a lower risk of death from cancer with consumption of at least one cup of coffee daily. (source)
Conclusion
Although there are researches from experts that proves coffee might bring some health benefits to us, keep in mind that health conditions depend on your overall lifestyle, and not only the consumption of coffee.
Some people with different biological conditions may need to limit their intake, especially people who are pregnant or breastfeeding, children and adolescents, and people with specific health conditions.
Drink your favourite cup of beverage moderately and any overdose is harmful to anyone.
If you are searching for a spot in Kuala Lumpur and Klang Valley to get your daily coffee, check out the ultimate list of cafes in this link.
