Top 10 Health Benefits of Consuming Coffee

Wake up and Smell the Coffee…Literally, this time!

I am sure you have used this phrase in a pep talk about life and its miseries, with a friend while sipping a hot piquant cup of coffee. 

Well, I have. 

From being a luxury beverage, being served only on special occasions at home, to becoming a daily dose of energy to kick start the day, coffee has come a long way. 

Today, I cannot even imagine starting my day without a hot cup of French Press. 

And I am not alone. People all over the world prefer coffee over a lot of drinks including tea and beer. 

The largest consumers of coffee are Finland, Norway, Denmark, Iceland, Netherlands, Sweden, and Switzerland. These countries have another thing in common. These are the happiest countries in the world. 

Well, I am not saying that coffee makes them the happiest but I am sure it does contribute to their happiness quotient. All thanks to its mood-boosting attribute. 

If you are someone who loves coffee but holds back from enjoying it fully and limiting yourself to just one cup, we have some good news for you. 

Coffee is healthy for us!

And this blog will tell you how. So, the next time someone tells you that coffee is bad for your health, make them read this blog and shush them up. 

Down the memory lane…peeking into the history

Coffee has become an integral part of our social life. Go anywhere, all good conversations are happening around coffee. Whether it is about meeting a friend for the millennials or adda (a gathering for intellectual chit-chat) with close friends at some old quaint coffee house for our grandpas, coffee is a common consonant.

And this is not new. Our beloved coffee started its journey in Ethiopia in 700AD. The discovery of coffee is accompanied by a very fascinating story of Kaldi, a goat herder, who noticed his goats in full energy after eating some wild berries.

He shared this with a monk of a local monastery, who made a drink using this magic fruit and found that it kept them alert for long hours during meditation and helped them focus.

As the story of the magic fruit travelled, coffee reached the Arabian Peninsula and began a journey which made coffee a household name. 

By the 15th century, coffee houses became a place for social gatherings and activities where everyone engaged in conversations, listened to music, and had a good time. 

A major contribution to coffee’s popularity goes to Europe where coffee was approved by Pope Clement VIII to end a controversy where coffee was called the ‘bitter invention of Satan. 

Coffee replaced the common breakfast drinks–wine and beer. It became the centre of gala time and an energy booster drink for people as they found themselves alert and more productive at work after drinking coffee instead of alcohol with their breakfast. 

Thanks to those Goats!

Does coffee actually have health benefits? Or is it just a feel-good beverage?

As I said, we come bearing good news. Your morning coffee does more than just wake you up. A lot of scientific studies prove that coffee does bring a wave of health benefits with it. 

Let’s know what those are.

1. Rich source of antioxidants 

Coffee is one of the richest sources of antioxidants.  Several studies suggest that coffee consumption reduces the risk of various health problems. 

Antioxidants help to protect the body against damage caused by free radicals, which are unstable molecules that can harm cells and contribute to ageing and the development of some chronic health problems and heart diseases. When you drink coffee, you keep them at bay. 

The antioxidants in coffee can vary depending on several factors, such as the type of coffee bean, the brewing method, the roast, etc. For example, unprocessed coffee beans contain appx. 1000 antioxidants. When it is roasted, a few more are added to it. 

2. Help burn fat 

According to research, drinking 4 cups of coffee daily helps in reducing body fat by 4%. Coffee has a thermogenic effect, which means it can increase metabolism and boost energy levels, leading to increased calorie burning and fat oxidation.

This is due to the caffeine content in coffee, which is a stimulant that can help to increase metabolism and enhance fat burning. While coffee can have some positive effects on fat burning and weight loss, it is not a magical solution.

We are not suggesting having coffee over a balanced diet and regular exercise. These are still essential for achieving and maintaining a healthy weight.

3. Coffee boosts energy and enhances your workout performance

Along with fat-burning abilities, coffee enhances your workouts. If you have ever gone to a gym or have a friend who does, you must have seen them drinking a black coffee shot before the workout. It is because coffee helps battle fatigue, and pumps you up with energy. This helps you work out longer and perform better when doing heavy exercises. 

The caffeine in coffee acts as a stimulant, increasing alertness, focus, and endurance. It can also enhance performance by increasing the release of adrenaline, which helps the body release stored glucose and fats, providing a quick source of energy.

4. Boosts your memory 

You must be familiar with the term short-term memory loss. The movie Ghajini made it so popular. Drinking coffee can help here. Caffeine in coffee has a short-term positive effect on memory. 

Studies have shown that caffeine can improve certain aspects of memory, such as working memory, alertness, and focus. This is because caffeine stimulates the central nervous system and increases the release of neurotransmitters such as dopamine and norepinephrine, which play a role in memory and learning.

Now, in another study, researchers found that 200mg of caffeine in a day, positively affected the long-term memory of the participants. And what contains an abundance of caffeine? Coffee. 

5. Help fight depression 

Depression is one very common and critical mental health disorder affecting nearly 5% of adults worldwide. Coffee can have a positive effect on mood and can potentially help reduce symptoms of depression in some individuals. 

We have learned that caffeine stimulates the release of dopamine which is associated with feelings of pleasure and improved mood. This release helps improve symptoms of depression. Again, it is not a solution to depression. But a hack for days when you might be feeling low. 

6. Lowers the risk of liver diseases

What sounds better for the liver: alcohol with no health benefits and coffee with health benefits. Yes, you are right. Coffee. 

Besides being better than alcohol, coffee has a positive effect on the liver. According to British Liver Trust Report, coffee is good for your liver and reduces the risk of fatal liver diseases and conditions. It also slows down the progression of liver diseases. 

7. Healthy for the heart 

Studies have shown that moderate coffee consumption shows a positive effect on heart health. Moderate coffee consumption (2-5 cups per day) lowers the risk of cardiovascular disease and stroke, because of the antioxidant and anti-inflammatory properties of coffee.

Caffeine, the primary active ingredient in coffee, increases the heart rate and improves blood flow, which has a beneficial effect on cardiovascular health. Additionally, coffee contains several compounds that have protective effects on the heart and blood vessels, like chlorogenic acids and magnesium.

8. Reduces risk of diabetes

Yes, you are reading it right. There are several studies which suggest that a moderate amount of coffee can reduce the development of type 2 diabetes. Coffee contains polyphenols, a type of antioxidant which helps in preventing many diseases and type 2 diabetes is one of them. 

We know that antioxidants help keep our hearts healthy and diabetic people are at higher risk of stroke and heart problems. Thus it affects two ways, positively. 

9. Beneficial for brain’s health 

Yes, coffee has been associated with several benefits for brain health. Caffeine, the primary active ingredient in coffee, is a stimulant that improves alertness, focus, and cognitive function. It also has a neuroprotective effect that helps maintain brain health over time.

Studies have shown that coffee consumption can increase blood flow to the brain, which can improve brain function, prevent cognitive decline and potentially reduces the risk of neurodegenerative diseases. 

10. Good for skin 

The antioxidants in coffee protect the body from free radicals which cause premature ageing. It also has an anti-inflammatory and antimicrobial effect on the skin. Studies have also found that coffee helps in promoting skin health by preventing pigmentation and wrinkles. 

While these were consumption benefits, coffee is also used for application on the skin in the form of liquid and scrub which removed the dead skin and works as an antioxidant-loaded toner which gives you radiant skin. 

Benefit you never thought of– Coffee helps in digestion

Now, how many times have you heard elders of the family say, “don’t drink coffee, it will cause constipation”? A lot right?

But guess what, in a recent study conducted by  Institute for Scientific Information on Coffee (ISIC), coffee was found to help with constipation. It was also confirmed that coffee is not a major contributor to acid reflux and heartburn. It in fact, 

• Stimulates gut motility
• Stimulate digestion by stimulating the formation of gastric acid

This means that coffee does not upset’s but makes your tummy happy. 

How much coffee do you need to enjoy these health benefits? 

Consuming 2-5 cups of coffee with a maximum of 400 milligrams of caffeine is good for the health of most adults. Now, different types of coffee contain different caffeine content, so be mindful there. 

Now, the health benefits of coffee also depend on how you drink your coffee. If you drink 4-5 cups of coffee that is loaded with sugar and cream, you might not receive the said benefits. We all know that sugar is not good for our health, and consuming a lot of it with coffee actually reduces its efficacy. 

How should we drink our coffee?

The best way to drink coffee for health benefits is to consume it black and in moderation. Drinking black coffee has the most health benefits, as it contains the highest concentration of antioxidants and other biologically active compounds.

Here are some more tips to maximize the health benefits of coffee:

• Choose high-quality coffee: Look for high-quality coffee beans that are freshly roasted and organically grown, as these tend to have higher levels of antioxidants.
• Limit added sugar, milk and cream: Try to limit the amount of sugar, milk and cream you add to your coffee, as these can add extra calories and reduce the health benefits of coffee. Instead, consider using a natural sweetener such as stevia if you can’t go without sweetness in your coffee. 
• Try plant-based milk: Try replacing your regular cow’s milk with unsweetened almond or coconut milk or any other plant-based milk that you like.
• Avoid excessive caffeine intake: Excessive caffeine intake, more than what you should be drinking, can lead to adverse effects such as increased heart rate and anxiety. So it is important to consume coffee in moderation. A moderate amount of coffee is generally considered to be 2-5 cups per day, but this can vary based on the individual and their tolerance to caffeine.
• Combine with a healthy diet and lifestyle: To maximize the health benefits of coffee, it’s important to maintain a healthy lifestyle, including a balanced diet, regular exercise, and stress management.

In conclusion, coffee is much more than just a morning pick-me-up drink. It’s a rich source of antioxidants and essential nutrients that can improve your physical and mental health. Drinking a moderate amount of coffee can boost your energy, and improve mental clarity and alertness. 

Whether you prefer a steaming cup of black coffee or a flavoured latte, incorporating coffee into your daily routine can be a delicious and healthy way to start your day. Just remember to consume it in moderation and enjoy its many benefits! And the next time when someone says, coffee is not good for health, you show them this.