Proof: Science Supports Health Benefits of Coffee – Exposed

Proven Science Supports Health Benefits of Coffee Exposed

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Enjoy the 24 min read!

Maybe you want to learn more about coffee for yourself or heard someone say something about coffee and wanted to learn more.

Well, you came to the right place.

We’ll do some myth-busting backed by science so you can brag to your friends, how awesome of a coffee connoisseur you are.

Now, before you point and say “I knew it”, all of the research is based on black coffee, not latte, no fraps, and so on. So sorry if you are into all that. With that said, let’s start your journey.

General Health Benefits Of Coffee

health benefit

A study from the Harvard Health Center discovered that having a couple of more cups of coffee every day is associated with a reduction of 10% in death for men and a 15% reduction in overall death among women when compared to non-coffee drinkers. 

Additionally coffee can provide many benefits to the quality of life, you’ll see this showing up as you keep reading.

Essential nutrients in coffee

If you believe coffee is just flavored water, coffee is more than a tasty method to ingest caffeine.

Coffee beans contain many essential vitamins and minerals that help you to stay healthy.

A cup of coffee contains the following:

Don’t think that coffee is replacing your multivitamins but some of its essential minerals and vitamins do enter your body with a single serving of coffee.

Drink coffee for your headache

Are you suffering from stress headaches? Have you ever considered using coffee help relieve your headache?

Caffeine, is an active ingredient for treating headaches such as Excedrin, Midol, and Anacin. Your body receives assistance to absorb these medicines from caffeine, but it is also beneficial to relieve headaches by itself.

Doctors Robert Shapiro and Robert Cowan have stated coffee can help with the treatment of headaches. They have also mentioned the effects can wear off if you are a regular or a heavy consumer of caffeine.

So, consider caffeine whenever you suffer from headaches but limit it to a couple of times per week without using it as a long-term solution because caffeine dependency can create a set of problems.

Antioxidants in coffee

Antioxidants can prove beneficial if you are trying to prevent or delay damage to yourself and getting more in your diet is suggested. These naturally occurring substances can keep free radicals from damaging cell structures and DNA.

Most people think about fruits and berries as antioxidants. However, coffee beans are similar to cherries.

Coffee contains high concentrations of essential antioxidants such as hydrocinnamic acids and polyphenols because of their familiarity with cherries.

Therefore, consider your morning cup as just another tool to fight against premature aging.

Having coffee increases HDL [the good] cholesterol

Suggestions were always made by the medical fraternity that all cholesterol was harmful before they realized two varieties of cholesterol existed. HDL (high-density lipoprotein) the good cholesterol and LDL (low-density lipoprotein), the bad one.

HDL cholesterol can prevent cardiovascular conditions and help remove LDL-cholesterol.

Coffee can increase your levels of an enzyme known as glutathione peroxidase (GPX 3) because of its higher count of antioxidants. This enzyme can increase HDL cholesterol in people who currently have low levels.

DNA repair receives support from coffee

Chlorogenic acid [CLA] is an essential requirement for DNA to repair itself. Its concentration in coffee is high despite the natural chemical being present in many fruits and vegetables.

DNA can be affected by aging and cancer. Studies suggest that the enzymes for DNA repair by compounds related to chlorogenic acid are beneficial to promote longevity and prevent cancer.

Inflammation reduction by drinking coffee

Many chronic conditions such as autoimmune disorders and heart disease are the result of inflammation which may be caused or worsened. Fortunately, coffee is a great method to reduce this harmful effect.

Studies conducted by the American Journal Of Clinical Nutrition suggest having approximately 8 cups of coffee every day can reduce chronic inflammation by as high as 16%.

Coffee and dental benefits

Coffee is often associated with dental bills because of coffee stains, but it also has certain beneficial effects.

It helps prevent plaque and dental decay. Yes, that’s right.

Coffee with high caffeine content is full of antibacterial properties which can kill bacteria that causes dental plaque and tooth decay.

Using milk and sugar with coffee will counteract the antibacterial properties loved by bacteria in the mouth allowing them to thrive.

Having coffee helps with hydration

Coffee is similar to a diuretic making many believe it could lead to dehydration but the truth is the reverse.

Multiple studies have provided evidence that coffee is just as effective as water. Sounds sensible, doesn’t it? When you consider the coffee you have is mostly water over anything else.

Women with diabetes enjoy longevity by having coffee

Diabetic women consuming up to 100 MG of caffeine per day or one regular cup of coffee are 51% likely to live longer than women that do not drink coffee or consume caffeine stated a study conducted in 2017.

Women that increased caffeine intake to two cups manages to increase their longevity by as high as 66%.

The study did not reveal any benefits for men other than the fact that coffee had the potential to prevent diabetes.

Reduce the risk of type II diabetes by having coffee

Increasing the consumption of coffee is associated with lowering your risks of type II diabetes, stated a study conducted in 2014. So, having an additional cup of coffee every day can be beneficial. Similarly, the reverse can also be true if you reduce your coffee intake, as it will associate with a higher risk of type II diabetes in subsequent years.

Don’t reverse the positive effects by including many calories from sugar and milk. Also, some studies have suggested caffeine consumption can be a problem for people who are already suffering from diabetes to control blood sugar levels.

Tinnitus (ringing in the ears) prevention with coffee

1 out of 5 people is affected by tinnitus. If you have never experienced tinnitus you can consider yourself fortunate.

A study in 2014 revealed that higher intake of caffeine lowered the risk of incidence of tinnitus in women.

65,000 women aged between 30-44 were examined by the study for approximately 20 years. They discovered a significant inverse association between the intake of caffeine and the incidence of tinnitus.

We regularly hear about bacteria that are resistant to antibiotics and identified as superbugs because they are difficult to treat.

One specific variety is MSRA (Methicillin Resistant Staphylococcus Aureus) which causes infections in various parts of the body. It is a type of staph, difficult to combat because many antibiotics do not affect it.

The solution? Drink more coffee.

Caffeine has the ability and therefore it can reduce the risk of becoming a carrier of MSRA, specifically in the nasal passages. Approximately 1.4% of the population has this nasty bacteria.

One study has revealed that having coffee lower the risks of carrying MSRA in the nasal passage thereby increasing the possibility of a reliable method to decrease nasal carriage of MSRA safely, affordably and accessed easily.

Fight baldness with coffee

The International Journal Of Dermatology revealed that caffeine can assist in stimulating hair growth by inhibiting the negative effects of testosterone on its follicles.

Unfortunately, the caffeine needed to achieve this event is approximately 60 cups per day. Therefore people that want to fight baldness will require some help from science before this can be a viable solution.

Working too much? Have a drink

Programmers, office workers, anyone sitting on a desk for a long period of time often experience pain in the neck and shoulder because of sitting long hours in front of their computer screen.

400;”>Drink coffee to reduce the pain because it can assist to reduce the intensity of the discomfort in your neck, wrists, and forearms say studies conducted in 2012. It can be considered as a great start despite researchers suggesting further studies are needed.

Coffee and gout

A complex form of arthritis which causes pain and inflammation in the joints because of the accumulation of uric acid deposits is referred to as gout.

Researchers discovered an inverse connection between the higher intake of coffee and the risk of gout in a 26-year study of female participants. It appears as though the benefit derived is not just from caffeine because both regular and decaf coffee displayed risk reduction.

The benefits can be achieved by having just 1-3 cups every day. Consuming more cups displayed a higher reduction in the risks. It was 57% for 4 or more cups vs 22% production for 1-3 cups.

The Cognitive Benefits From Coffee

coffee and studying

Drinking coffee perks you up any time of the day regardless of whether it’s morning, afternoon, or evening

Caffeine, is the reason why we look for first thing in the morning as well as in the afternoon because it can help us make it through a long day.

Adenosine which is a neurotransmitter can facilitate sleep by making you tired. As stimulant caffeine can block adenosine ensuring you don’t feel as tired as you believe.

It is also the reason why you should avoid having too much coffee in the evenings because the stimulant effect can keep you awake or disrupt your sleeping pattern.

Stay alert and focused with coffee

The stimulating properties of coffee can do more than just keep you awake. It can also help you to focus on important tasks networking on an important project at work or driving.

A psychopharmacology study of 2012 revealed that a single cup of coffee [80 MG caffeine] is sufficient to keep tired drivers alert even when encountering monotonous highway driving.

Specifically, the study determined that drivers who were caffeinated reduced standard deviation of lateral position used for measuring the weaving of the car.

Bear in mind caffeine is not a miracle drug. The effects of the stimulant will not counteract exhaustion but are capable of providing a helpful boost when dealing with a boring drive at a time when you are not fully awake.

Coffee can improve cognitive function

Studies have suggested that caffeine can improve cognitive function because it blocks adenosine and benzodiazepine which are neurotransmitters. They can slow down brain activity by blocking these neurotransmitters with a dose of caffeine [between 84 to 600 MG per day] can reduce their negative impact.

Many studies have suggested that habitual consumers of coffee have greater cognitive functions but the verdict is still out whether the increased tolerance levels will reduce these benefits.

The risk of dementia can be reduced by coffee

The benefits of coffee on focus and alertness are on display for everyone to see. It can also be beneficial in preserving mental facilities in the later stages of life.

A study published in the Journal of Alzheimer’s Disease considered numerous long-term studies about the effects of caffeine and coffee on the development of dementia. They discovered drinking 3 to 5 cups of coffee per day at midlife was connected with a lower risk of dementia later in life.

They suggest the protective effects are likely from the ability of caffeine to stimulate the central nervous system.

Drinking coffee can act as a safeguard against Alzheimer’s disease

Coffee has the potential to help delay or even prevent the onset of Alzheimer’s disease indicates a study from 2012. The benefits can be seen even in older people with early signs of the disease which is known as mild cognitive impairment.

Interestingly they also suggested that caffeinated coffee appeared to be the primary if not exclusive sources of caffeine among memory protected patients.

Therefore consuming coffee during mid-adulthood is not just beneficial for the health of the brain but it can also provide preventative benefits later at a stage when some people men believe it is already too late.

Reduce your risk of Parkinson’s disease by drinking coffee

Parkinson’s disease affects approximately 1% of the population over the age of 60 and is acknowledged at the second most common neurodegenerative disorder. Parkinson‘s can impact the central nervous system to cause significant issues with movement and motor function.

Multiple studies have indicated that the risk of developing Parkinson’s disease can be reduced by 32 to 60% by drinking coffee.

The Annals Of Neurology conducted a study in 2001 determining lifestyle and dietary examination to find an inverse relationship between coffee consumption and the risks of Parkinson’s disease.

They noted specifically for women the relationship is U-shaped indicating that excessive consumption of coffee could increase the risks of developing this disorder.

Symptoms of Parkinson’s disease can be treated by drinking coffee

Patients who are already victims of Parkinson’s disease will be happy to understand coffee can still provide them benefits.

A review of multiple studies has suggested that caffeine can improve motor deficits of Parkinson’s disease, adenosine receptor antagonists can reduce off time, and dyskinesia connected with standard dopamine replacement treatments. This can translate to improved motor function and mobility among patients already affected by Parkinson’s disease.

Coffee is helps with memory consolidation

Coffee can help to create memories not because we often enjoy ourselves with others while enjoying a cup of coffee. Whether you are attempting to avoid degenerative disorders or simply improve your memory your brain will receive help from coffee to form memories instead of losing them to any of the disorders mentioned.

Specifically according to a study in nature neuroscience caffeine helps with memory consolidation. This is the procedure used by your brain to encode or store a memory.

The procedure helps you to create long-term memories being supported by caffeine effectively.

The Mental & Emotional Benefits Of Coffee

mental health

Drink coffee to reduce risk of depression

The increased consumption of coffee and caffeine is correlated with a decrease in the risk of depression states the Australian and New Zealand Journal of psychiatry in a study conducted in 2016.

Depression affects an estimated 15% of adults in high-income nations and the study could, therefore, mean positive news for coffee drinkers.

Coffee lowers the risk of suicides

Coffee appears to significantly reduce the risk of suicide.

Researchers from Harvard observed in a 2013 study that subjects who consumed 2 to 4 cups of coffee every day were exposed to the risk of suicide by about 50%.

One possible reason for both these benefits which haven’t fully been explained or understood is that coffee might boost the production of certain neurotransmitters in the brain along with serotonin, dopamine, and noradrenaline. Another explanation states that coffee aids with oxidative stress and inflammation both of which are capable of impacting depression.

Stress can be lowered by coffee

You do not have to drink coffee to lower your stress.

However, studies conducted with mice indicated that the subjects given caffeine were able to handle stress better. It led researchers to believe the adenosine blocking power of caffeine could inhibit receptors from reacting to and causing a stress response.

Another study using rats suggested that the aroma of coffee is sufficient to reduce stress specifically to the stress caused by sleep deprivation.

Perhaps the thought of experiencing a warm cup of Joe was sufficient for our rodent friends.

Coffee can help improve your mood

Similar to cognitive performance studies many others have shown that caffeine can improve the mood to result in positive behavior changes. Many have argued this is just a reversal of the withdrawal effects to indicate you’re feeling cranky when you get off caffeine and having caffeine again will make you feel better.

However multiple studies like Human Psychopharmacology showed that with people that did not experience negative withdrawal symptons shows coffee drinkers who notice improvements in their mood.

Cancer Prevention Benefits From Coffee

breast cancer

The risk of colorectal cancer is lowered by drinking coffee

However, you may need to drink more coffee than you are presently doing.

According to a major study which involved nearly 500,000 subjects people who drank 4 to 5 cups of coffee every day had a lower risk of colorectal cancer displaying a reduction of 15%.

This is the likelihood of antioxidants found in coffee. Additional studies need to be conducted but it does look like the consumption of coffee is inversely related to colon cancer.

Coffee can lower the risk of prostate cancer

Having lots of coffee can reduce the risk of prostate cancer by approximately 60% for the most lethal form of cancer discovered.

This was a suggestion made by a study conducted in 2011 for subjects who were having six or more cups per day. The results also provided evidence that caffeinated and decaffeinated coffee both led to reductions.

Coffee reduces the risks of liver cancer

Similar results have also been noticed for lowering the risks of liver cancer. Individuals having multiple cups of coffee every day are exposed to a 42% lower chance of developing liver cancer according to studies conducted recently.

Coffee can protect against endometrial cancer

The cancer-fighting benefits of coffee are not just for men. Researchers in a follow-up study over 26 years observed that endometrial cancer which affects the uterine lining among women was reduced by 25% among the subjects who were having 4 cups or more per day vs the women that had just 1 cup per day.

Stick to black coffee since they also warn that the “addition of substantial sugar and cream to coffee could offset any potential benefits.” 

Breast cancer risks are greatly reduced by coffee

This could be because of the phytoestrogens in coffee, which act like estrogens in the body. Women who had 5 cups or more of coffee every day reduced their risks of breast cancer by 57% according to a study conducted in 2011 and published in the Breast Cancer Research Journal. This was specifically related to estrogen receptor-negative breast cancer which may receive signals from estrogen to possibly promote its growth. 

Drinking coffee is a safeguard against skin cancer

Basal cell carcinoma (BCC) is the most common type of skin cancer affecting approximately 80% of all cases. It is a result of damages to the skin cells by the ultraviolet radiation from sunlight.

Fortunately, studies have revealed that women who consumed three or more cups of coffee every day reduced their risks of developing BCC by 20%. The reduction in men was smaller 9%.

Drinking coffee can reduce your risk of oral cancer

Let’s offer some more credit to those antioxidants in those coffee beans which continue to battle cancer.

An American Cancer Society study published in the American Journal of Epidemiologyin 2012 concluded that coffee drinkers consuming more than 4 cups of caffeinated coffee daily “were about half as likely to die from oral/pharyngeal cancer as people who drank coffee only occasionally or not at all.”

Among different types of cancers, oral/pharyngeal cancer is the nastiest because no symptoms are displayed until it reaches an advanced stage or it may cause symptoms similar to something that isn’t cancer like a toothache. Therefore any steps you can take to reduce the risk is a good call.

Coffee benefits during exercise

exercise

During exercise, coffee can increase your endurance

Your body utilizes glycogen (a form of starch) for energy when you exercise. You will find yourself tired after a long workout because it would have depleted your glycogen reserves.

However, you can consume caffeine to help slow down the use of glycogen within the body, so you will not get tired quickly especially with high endurance exercises.

Thank your coffee if you begin to workout harder

The glycogen effect ensures that coffee can help you exercise longer without being exhausted. It can also reduce the amount of pain during a workout, according to studies conducted and published in the Journal Of Pain.

It would be common for you to give up mentally before pushing your body for maximum gains. Especially in high-intensity workouts. With pain reduction, you can achieve more from your workouts.

Coffee can reduce muscle soreness post-workout

The pain reduction extends to your post-workout routine as well to reduce soreness by as high as 48%.

Researchers noticed in one study that consuming coffee  after a high-intensity workout reduces delayed onset of muscle soreness [DOMS].

Less soreness indicates faster recovery, allowing you to do more, every day, instead of your body recovering.

Want to preserve your muscles — drinking coffee will be helpful

Coffee can assist to offset muscle loss due to aging according to one among the many studies published. The protective effects were observed in both the diaphragm which is the primary muscle used for breathing as well as the skeletal muscle.

This indicates that coffee can result in greater overall fitness along with a reduction in injuries from aging.

Weight Loss Benefits Of Coffee

lose weight

Black coffee is a low-calorie drink

Just like most other benefits of coffee you can sabotage yourself along with maximum health benefits of coffee by adding lots of creams, milk, or sugar to your beverage.

However, if you stick with black coffee you will find that there is 2 cal for an 8-ounce cup. Coffee is flavorful, low in calories and it can support your weight loss efforts.

Decaf coffee especially decreases appetite

Battling food cravings when trying to lose weight is one of the struggles you need to endure. You are likely the experience hunger pangs if you are decreasing the amount of food you should be eating.

Try drinking coffee to prevent yourself from the temptation because studies have indicated that coffee can help to suppress hunger cravings.

One study, in particular, ensured that decaffeinated coffee reduces hunger better than both regular coffee and a placebo. So, if you want to push down the cravings without getting hyped up on caffeine you’re in luck.

Coffee is a good fat burner

Coffee is a stimulant and can, therefore, increase your metabolic rate from 3 to 11%. 

Caffeine can tell your body to start breaking down fat cells to be used as energy by stimulating the nervous system. This is effective when exercising as the caffeine will support the increased activity. It’s more effective if you have not built a tolerance to caffeine. So, if you do use it for weight loss, take in moderation so you do not build tolerance.

READ Related Article:  Salt in Coffee: Why You Should and Why Others Do It

Cardiovascular/Respiratory Health Benefits From Coffee

apple watch

Victims of asthma can find relief from coffee

Non-smokers suffering from asthma often rely on theophylline which is a bronchodilator drug for relieving the symptoms of asthma. The drug is capable of widening the airways to allow more air into the lungs.

Caffeine has a similar effect and appears to improve the function of the airways modestly for up to four hours among people with asthma.

If you are finding yourself coughing and wheezing from asthma you could find coffee helpful despite it not being the right call during emergencies.

Coffee can help with better blood circulation

Caffeine helps the heart pump blood more efficiently according to studies presented at the American Heart Association In 2013.

Researchers have suggested that the increased blood flow from caffeine intake could be available from improved vessel inner lining function, which indicated that coffee can improve cardiovascular health.

Drinking coffee can guard against cardiovascular disease

A major study conducted in 2012 with approximately 150,000 participants observed that moderate coffee consumption is inversely associated with the risk of heart failure.

The study also suggested that it diminishes after 4 cups per day with an increase in the risks also being observed with heavy consumption.

Coffee can reduce the risk of erectile dysfunction

ED or erectile dysfunction is generally caused by decreased blood flow to the penis. The stimulating effects of caffeine can increase the blood flow which can offset ED.

At the 2014 annual meeting of the American Urological Association, a study reported with a conclusion that 2 to 3 cups of coffee every day can significantly reduce the risks of ED especially in overweight and obese men.

The risk of strokes in women are reduced by coffee

There was a consensus that drinking coffee could increase the risk of strokes among women. However, results from a study for over 20 years made sure that long-term coffee consumption was not associated with an increased risk of strokes among women. Researchers suggest regular coffee drinking can reduce the risk of strokes.

The Digestive Benefits of Coffee

disgestable food

Coffee is a great source of soluble fiber

400;”>Coffee beans are a fantastic source of dietary fiber. Food scientists, unfortunately, did not realize that some of the fiber was available in the drink itself until recently.

The Journal of Agricultural And Food Chemistry study showed that coffee [espresso, drip, and freeze-dried] contains between 0.47 and 0.75 g of fiber per every 100 mm.

That’s as high as 1.5 g for an 8-ounce cup which is a great beginning toward your daily recommended intake [38 g for men and 25 g for women]. 

Coffee can promote healthy bowel movements and protect against constipation

In addition to soluble fiber which is great for digestion, coffee also encourages peristalsis which is a function of your intestines when you eat a meal. Basically, they contract to prepare for and cause bowel movements.

Research has suggested that caffeine and xanthine in coffee can produce a similar effect as eating a meal. This can promote healthy digestion and lower the risks of constipation.

Coffee is great for your gastrointestinal bacteria

Bacteria is often associated as bad, but there are good bacteria that exist in the digestive tract. Studies conducted in 2009  increased beneficial bacteria in subjects by increasing there everyday coffee consumption to 6 cups.

Drinking coffee can speed up recovery from surgery

Recent studies have shown that patients who drank coffee experienced normal bowel function earlier than the subjects who just had water.

The laxative properties of coffee help with bowel obstruction which is common after surgery. This indicates subjects were able to consume regular, solid food sooner and return to normal faster.

Coffee reduces the risk of gallstones

Gallstones can wreak havoc on your digestive system by blocking the bile duct to cause fever, inflammation, pain, and even jaundice. Coffee drinkers, however, don’t have to be concerned about this problem thanks to the caffeine in their bodies.

A gastroenterology study in 2002 revealed that a 25% lower risk of gallstones was observed among women who regularly had four or more cups of coffee per day. Similar studies conducted on men have shown higher reductions.

Coffee reduces the risks of kidney stones

Kidney stones or renal lithiasis which are deposits of acid salts and minerals that accumulate in your kidneys when your urine gets concentrated, ain’t no joke.

Thanks to the diuretic effects of coffee the risk of kidney stones can be lowered by up to 26% for regular coffee and 16% for decaf. Coffee can help you by making you excrete more frequently reducing the chances of the minerals and acid salts of crystallizing and bonding to each other.

READ Related Article:  10 Ways to Add That Extra Flavor to Your Coffee

Coffee drinkers can consider this as good news regardless of whether they prefer decaf or full-strength. So drink up or face the consequences.

Drinking coffee guards your liver against cirrhosis

Cirrhosis of the liver is basically scarring of the organ which is a result of various liver diseases. Fortunately studies have suggested there is a reduced risk of up to 80% among coffee drinkers who consume 4 cups or more per day.

The effects are more pronounced among subjects who are consuming alcohol but coffee could have a protective barrier for nonalcoholic fatty liver disease as well.

Coffee and Vision Benefits

vision

Retina damage is prevented by coffee

Your retina can be damaged by free radicals and oxidative stress (lack of sufficient oxygen). 

A study from 2013 suggested that the CLA found in coffee can assist in preventing retinal degeneration. As many people experience problems with their vision, whether it be age or based on the disease, coffee could be beneficial in helping you see better even in your later years.

Drinking coffee can reduce cataract formation

Caffeine in coffee can protect you against cataracts which is a clouding of the eyes lens.

Studies conducted have largely been animal-based but the results were significant. Moreover, if you consider the research on antioxidants and cataracts it appears that coffee helps as an excellent source of antioxidants.

Caffeine may offer protection against eyelid spasm

 Spasms or involuntary muscle contractions and the most annoying among them….

Blepharospasm [BSP] is a disorder of uncontrollable blinking without any cure.

Fortunately, a study has suggested that coffee drinkers are at a lower risk of having this disorder indicating the more coffee you drink the more reduction in the risks. The results strongly suggest coffee is a protective factor in developing BSP.

Conclusion

We don’t recommend you increasing your coffee intake to obtain a specific result. However, you can continue enjoying your daily cups knowing that it’s good for you

But remember, no two individuals are alike and therefore everyone situation is different. You should discuss with your doctor before making any significant changes to your diet.

 

What health benefits have you observed from coffee? Leave a comment below