In fact, many people rely on their daily cup of coffee to get their day started on the right foot. Aside from its energising effects, coffee has been linked to a slew of potential health benefits, giving you even more reason to start brewing. This article delves into 9 of the most compelling evidence-based coffee benefits.
Caffeine is a central nervous system stimulant known for its ability to combat fatigue and increase energy levels. Caffeine does this by blocking the receptors of a neurotransmitter called adenosine, which raises levels of other neurotransmitters in your brain that regulate your energy levels, such as dopamine. Caffeine consumption increased time to exhaustion during a cycling exercise by 12% and significantly reduced subjective levels of fatigue in participants, according to one small study. Another study found that drinking caffeine before and during a round of golf improved performance, increased subjective energy levels, and decreased feelings of fatigue.
If coffee beans were first brewed into a delicious beverage in Arabia, it's easy to see why it's called arabica coffee, also known as Arabian coffee. The flavour of high-quality arabica coffee should be slightly sweet, with hints of chocolate, nuts, and caramel. There may also be hints of fruit and berries. There will be a mild/pleasant acidity and a hint of bitterness. Cold brewing coffee can help bring out even more of the sweet flavours of arabica.
According to some studies, drinking coffee on a regular basis may reduce the risk of developing type 2 diabetes in the long run. Indeed, a review of 30 studies discovered that each cup of coffee consumed per day was associated with a 6% lower risk of developing type 2 diabetes. This is thought to be due to coffee's ability to preserve the function of your pancreas's beta cells, which are in charge of producing insulin to regulate blood sugar levels. It's also high in antioxidants and may influence insulin sensitivity, inflammation, and metabolism, all of which are linked to type 2 diabetes development.
Despite conflicting findings, some research suggests that coffee may help protect against certain neurodegenerative disorders such as Alzheimer's and Parkinson's. Caffeine users had a significantly lower risk of developing Parkinson's disease, according to a meta-analysis of 13 studies. Caffeine consumption has also been shown to slow the progression of Parkinson's disease over time. Another meta-analysis of 11 observational studies involving over 29,000 people discovered that the more coffee people drank, the lower their risk of Alzheimer's disease. Furthermore, several studies have found that moderate coffee consumption may be linked to a lower risk of dementia and cognitive decline.
In the wild, the plant can reach heights of 9-12 metres. It can grow to be about 5 metres tall when grown for commercial use, but it is usually kept at about 2 metres to aid in harvesting. The flowers are small and white, with a sweet and pretty scent of jasmine flowers. The beans (which are actually seeds) grow inside the berries of this shrub-like plant. When the berries are "cherry" or deep-red/dark-purple, they are harvested; each berry usually contains two beans. The fruit of the arabica coffee plant, like blueberries, does not ripen at the same time, so the berries are best picked by hand. If they are harvested before they are fully ripe, the resulting coffee is of poor quality.
According to some studies, coffee may alter fat storage and improve gut health, both of which may be beneficial for weight loss. For example, one review of 12 studies concluded that increased coffee consumption may be associated with lower body fat, particularly in men. In another study, higher coffee consumption was linked to lower body fat in women. Furthermore, one study discovered that people who drank one to two cups of coffee per day were 17% more likely than those who drank less than one cup per day to meet recommended physical activity levels. Increased levels of physical activity may aid in weight management.
According to some studies, drinking coffee may be associated with a lower risk of depression. According to a meta-analysis of seven studies, each cup of coffee consumed per day was associated with an 8% lower risk of depression. Another study discovered that drinking at least four cups of coffee per day was associated with a significantly lower risk of depression when compared to only one cup per day. Furthermore, one study of over 200,000 people found that drinking coffee was associated with a lower risk of suicide death.
Interestingly, several studies suggest that coffee may benefit liver health and help prevent disease. One study, for example, discovered that drinking more than two cups of coffee per day was associated with lower rates of liver scarring and cancer in people with liver disease. According to other studies, the more coffee people drank, the lower their risk of dying from chronic liver disease. One cup of coffee per day was associated with a 15% lower risk, while four cups per day was associated with a 71% lower risk. Another recent study discovered that coffee consumption was associated with decreased liver stiffness, a measure used by healthcare professionals to assess fibrosis, or the formation of scar tissue in the liver.
According to some studies, drinking coffee may be beneficial to one's heart health. In fact, one study discovered that drinking three to five cups of coffee per day was associated with a 15% lower risk of heart disease. Another 21-study review found that drinking three to four cups of coffee per day was associated with a 21% lower risk of stroke. Furthermore, one study of over 21,000 people discovered that increased coffee consumption was associated with a significantly lower risk of heart failure. Caffeine, on the other hand, may have an effect on blood pressure levels. As a result, people with uncontrolled blood pressure may need to limit or moderate their caffeine consumption.
Coffee may help extend life, according to some research, because of its numerous potential health benefits. One review of 40 studies, for example, concluded that drinking two to four cups of coffee daily was associated with a lower risk of death, regardless of age, weight status, or alcohol consumption. Another study of 1,567 people discovered that drinking caffeinated coffee was associated with a lower risk of death after 12 and 18 years of follow-up. Furthermore, drinking at least one cup of coffee per day was linked to a lower risk of cancer death. Surprisingly, one test-tube study found that coffee can significantly increase the life span of yeast by protecting it from free radicals and DNA damage.
More research is needed to determine whether this also applies to humans. Coffee is frequently used as an ergogenic aid by athletes looking to improve their performance and energy levels (30). A performance enhancer is another name for an ergogenic aid. A meta-analysis of nine studies found that drinking coffee before exercise increased endurance and decreased perceived exertion when compared to a control group. Another study of 126 older adults discovered that drinking coffee was associated with improved physical performance and faster gait speed, even after the researchers controlled for age, belly fat, and physical activity levels.
Furthermore, a large study found that moderate caffeine consumption could improve power output and time-trial completion time. However, because the results varied, the researchers concluded that caffeine may affect people differently.
