Brewing Good Health: The Science Behind 9 Proven Benefits of Coffee

Did you know that after petroleum, coffee is the second most traded commodity globally? Check out the below statistic to know for yourself how much coffee people consume globally.

Figure 1. Coffee consumption worldwide from 2012/13 to 2020/21 (in million 60kg bags) Source: Statista

The above statistic highlights the extent to which people love coffee. One of the unique things about coffee is its taste. If you order a cup from a coffee shop in Islamabad and then one from New York or elsewhere, the tastes will be different (in a good way). If you are a true coffee lover, then you already know it.

Most people cannot function in the morning unless they sip coffee. While most of us consume coffee out of habit or because of its energy-boosting quality, it has numerous health benefits. Yes, you may not realise but coffee consumption boosts different areas of your health, including mental wellbeing.

We will not only highlight the 9 proven health benefits of coffee but also explain the science behind them. Before you go through the article, we recommend brewing up a coffee. We cannot recommend a better way to find out the health benefits of coffee. Now, that you have a cup of coffee in your hand, let’s start.

9 Health Benefits of Coffee

1.      Energy Booster

It is one benefit that most of us are familiar with. We see in movies or in our social circle that people cannot function properly unless they drink their coffee. They complain of a lack of energy and feel that coffee provides them instant energy. Research confirms that they are not wrong.

Coffee contains caffeine which is a natural stimulant. It provides your nervous system with the necessary energy to combat fatigue. In other words, it boosts your energy levels. The science behind this benefit is a bit technical. So, bear with us while we do the explaining.

Caffeine blocks adenosine and increases the level of neurotransmitters such as dopamine. It improves your energy level and reduces fatigue. There are numerous studies which find that coffee consumption boosts stamina. A study found that caffeine reduces exhaustion among cyclists.

2.      Increases Physical Activity

More energy means you can exercise for longer periods. For example, the study quoted above found that coffee consumption increases a cyclist’s stamina. They can cycle for longer periods. When individuals have more energy to spend, their physical activity levels increase.

In other words, you can walk, run, swim, and cycle for longer. It can help you reduce your weight and improve your overall well-being. If you are looking to reduce your weight, then drink black coffee. You will find numerous studies which conclude that black coffee and weight loss are closely linked. Just search for a black coffee weight loss recipe on Google to brew up a perfect coffee that promotes weight loss.

3.      Helps Fight Diabetes

Unfortunately, type 2 diabetes is a growing menace. More and more people are having to deal with it than before. The primary reason is poor lifestyle choices, including an unhealthy diet. While we cannot do anything to force people to change their lifestyles, we can at least ask them to incorporate coffee into their diet.

The reason is that coffee can boost your pancreas’ ability to preserve beta cells. It regulates insulin production. If you don’t believe us, then check out this study. It is a review of 30 previous studies and finds that coffee consumption reduces type 2 diabetes risk by 6%.

4.      Promotes Brain Health

Another reason we recommend people consume coffee is that it promotes brain health. If you know a person with neurodegenerative disease, then you understand its true impact. Alzheimer’s or Parkinson’s not only affect the individual but others around them as well.

Unfortunately, despite the advancements in medical science, there is still no effective cure for these conditions. Recent studies find that coffee can help fight neurodegenerative diseases. A study finds that coffee can slow down Parkinson’s disease in people already suffering from it. Another study finds that it reduces the risk of developing Alzheimer's.

5.      Boosts Mental Health

Depression, loneliness, and anxiety are all too common nowadays. Every individual is experiencing at least one poor mental health condition. As coffee increases dopamine levels, it can boost your mood. As a result, individuals experience an uplift in their mental health. Again, this statement is supported by science, and you can review the study here.

6.      Protects the Liver

When it comes to coffee and liver health, the precise science behind the benefits is not yet clearly understood. However, there are numerous studies which find that coffee can reduce the risk of liver diseases and improve the condition of people already having it. You can review one such study here.

Even if you are not experiencing liver problems, it is always nice to take precautions. As you all know, the liver is critical to detoxifying your body and ensuring overall health. Coffee promotes lower levels of liver enzymes and markers of liver inflammation. In simpler words, coffee improves your liver’s health. In turn, your liver ensures the body’s overall health.

7.      Promotes Long Life

Naturally, with so many health benefits, an individual’s life expectancy will improve. Coffee consumption reduces the risk of early death regardless of other factors, including weight or alcohol consumption. So, even if you are overweight and worrying about early death, start drinking coffee. It will give you the energy to exercise and boost your overall health.

8.      Supports Heart Health

Furthermore, coffee consumption can reduce the risk of heart failure. However, coffee can cause problems in people experiencing blood pressure problems. Therefore, such individuals need to assess the right quantity. This research finds that consuming 3 – 4 cups of coffee reduces the risk of stroke by 21%. Drinking more cups does not have any impact on further risk reduction.

9.      Rich in Antioxidants

The last benefit on our list is that coffee is rich in antioxidants. In simpler words, coffee inhibits the oxidation process. As this study says, coffee contains chlorogenic, ferulic, caffeic, and n-coumaric acids. These are antioxidants, meaning they combat free radicals in your body. Free radicals are unstable atoms. They contribute to premature ageing and are responsible for illnesses.

It sums up our discussion on the 9 health benefits of coffee. One thing we would like to mention is that these benefits are mostly for black coffee. When you add caloric and artificial sweeteners, coffee will end up being harmful rather than beneficial. So, stick to black coffee if you wish to realise the above health benefits.