Coffee: Nutrition Facts and Health Benefits

Coffee: Nutrition Facts and Health Benefits

Overview

Clearly, coffee is one of common drinks which people usually choose to start a new day.

Facts have shown that people consume nearly 2.25 billions cups of coffee each day.

Packing with antioxidants and great source of nutrients, coffee is associated with many beneficial health effects.

However, the habit of drinking too much coffee may increase the danger of cardiovascular diseases or even cancer.

Therefore, coffee’s health benefits are still under dispute.

This article is a collection of nutrition facts and top 10 Benefits of Coffee.

It will provide readers with some ways to make use of coffee to the fullest extent.

Nutrition Facts

Coffee - Nutrition Facts

Coffee’s name has originated from Arabic. It means “Wine of the bean”.

Back to the past, people first started to grow coffee in subtropical areas in Africa as well as some islands in Southern Asia.

Nowadays, coffee ranks second in the valuable trade commodity, just behind petroleum.

More than a dark brown beverage, coffee is a powerhouse of many nutrients.

This beverage is seen as a rich source of caffeine.

However, it is high content of antioxidants that contributes to health benefits of coffee.

Coffee contains polyphenols and they serve as important antioxidants (1, 2).

According to scientific evidence, drinking coffee helps get more antioxidants than fruits and vegetables (3, 4).

In fact, antioxidants are believed to maintain a good health by preventing oxidative process (5).

Additionally, coffee also includes a number of micronutrients such as magnesium, niacin, manganese, riboflavin, potassium and sodium, etc.

Bottom line: Coffee is great content of antioxidants. It is also packed with a trace amount of vitamins and minerals.

Health Benefits of Coffee

Following are top 10 Benefits of Coffee which you may not know.

1. Brain Function and Metabolism

One of the most well-known benefits of coffee is positive effects on brain function.

Caffeine is one of the most common psychoactive substances (6).

Acting as a stimulant, caffeine can block adenosine function – an inhibitory neurotransmitter – and  promote the activity in brain.

Also, this substance may help with tiredness and keep people awake (78).
Several studies showed that caffeine may improve mood, vigilance as well as cognitive function (9, 10).

On the other hand, caffeine plays a role as a metabolism-booster, which is constantly proved by scientific evidences (11, 12).

Interestingly, beside soft drinks, tea or chocolate, coffee is considered as one of the biggest sources of caffeine.

However, coffee’s effects seem to be  short-term.

In case you drink coffee everyday and become tolerant to it, the effect is likely to be less powerful (13).

Bottom line: Stimulant caffeine – a main active ingredient in coffee can lead to a short-term effect on brain function and metabolic level.

2. Type 2 Diabetes

Another benefit of coffee is helping us deal with another common health problem in the world – type 2 diabetes.

Diabetes 2 emerges due to insulin resistance which leads to higher blood sugar levels.

Scientific studies have proved that coffee can cope with insulin resistance. Therefore, it is easy to understand that type 2 diabetes prevention is one of the best benefits of coffee (14, 15).

Another outstanding study with the participation of more than 400,000 people has suggested that coffee lead to 7-percent reduction in the likelihood of type 2 diabetes (16).

Bottom line: Several studies have shown that the habit of drinking coffee may benefit diabetic patients by reduce the risk of type 2 diabetes.

3. Physical Performance

Coffee - Physical Performance

If the question “is coffee good for you” still haunts your mind, you can feel relieved to know that it can support your daily physical performance.

Thanks to stimulant effect on nervous system, caffeine may not only raise metabolism but also mobilize fatty acids from fat tissues.

They are both beneficial for your exercise performance (17, 1819).

Also, caffeine can bring improvement in athletic performance, which is seen from results of some studies (20).

Bottom line: By raising metabolic rate and promoting oxidation of fatty acids, caffeine in coffee can enhance physical activity effectively.

4. Cancer

It would be such a big mistake if we did not mention anti-cancer effect when it comes to benefits of coffee.

Cancer indicates the overgrowth of cancer cells inside the body.

It is regarded as one of the major catalysts for death.

In fact, coffee can help people fight liver cancer and colorectal cancer – the third and fourth ranked factor for cancer death (21).

Drinking coffee may reduce the risk of liver cancer by 40% (22, 23).

Moreover, nearly 500,00 people were involved in a study to explore the effect of coffee on colorectal cancer.

According to the outcome, the consumption of 4-5 cups of coffee resulted in 15-percent reduction in the danger of colorectal cancer (24).

Bottom line: Coffee is a factor which can reduce the risk of both liver and colorectal cancer.

5. Heart Disease

It has been speculated that one of the most effective mechanisms behind benefits of coffee is its ability to fight heart disease.

Coffee may support the state of high blood pressure – one of the most common factors which cause heart disease.

This facts is true, however, the effect may be a short-term matter and it may disappear if you get used to drinking coffee everyday (25, 26).

Moreover, some scientific evidences have supported that women who drink coffee suffer from less danger of heart disease (27).

Also, a study has found that coffee lovers had 20% lower risk of catching stroke (28, 29).

6. Depression

Coffee - Depression

Depression is a common dread for most people.

It is a mental disorder condition which can prevent people from enjoying life to the fullest extent.

In a study, women who drank 4 or more cups of coffee were concluded to get 20% lower risk of experiencing depression (30).

Also, a study in more than 200,000 participants has suggested that the intake of 4 or more cups of coffee helped them less likely to suicide (31).

Bottom line: Drinking coffee appears to be effective in reducing the growth of depression.

7. Liver

Liver is an important organ which play many important role in the body.

In fact, liver’s function is affected by a number of problems including hepatitis, fatty liver and so on.

These disease may result in cirrhosis – a condition in which liver is replaced by scar tissues (32).

Interestingly, coffee is found to have positive effects on the state of cirrhosis (33, 34, 35).

8. Parkinson’s

Parkinson’s disease is among top common neurodegenerative disease.

The death of dopamine-generating neurons in the brain is responsible for this phenomenon.

To explain for one of the most amazing coffee health benefits that is to prevent Parkinson’s, it is necessary to refer to  its abundant source of antioxidants.

Several studies have showed that coffee lovers get a lower likelihood of catching Parkinson’s disease (36, 37, 38).

9. Longevity

Because drinking coffee is mentioned repeatedly in the treatment for depression and some other health problems, it is logical to understand that it can extend the lifespan.

A scientific 12-13 year study  has concluded that people between 50 and 71 years old who drank coffee got a lower danger of dying (39).

Particularly, with the help from 4-5 cups of coffee each day, men experienced 12-percent reduction in death risk while that number on women was 16%.

Bottom line: Some studies have concluded that coffee enables people to live longer. The highly recommended daily intake is 4-5 cups each day.

10. Weight Loss

Coffee - Weight Loss

Even in the ordinary process of losing weight everyday, you can still find one of the sparkling aspects of coffee benefits.

Coffee can wake up your metabolism – the set of life-sustaining chemical transformations within the cells of living organism.

This process will keep the cells healthy and force them to work.

As a result, it turns your body into fat-burning mode and supports you to have an ideal weight number (40, 41).

Take home message

Coffee may be awesome, however, it does not mean coffee is not associated with some downsides.

Generally, starting a cup of bulletproof coffee each morning may cause your body to consume a large amount of fat, which may kill the appetite for many hours.

Also, saturated fat appears to be safe in suitable amount, however, the doses in bulletproof coffee may be much higher than expectations.

This fact may arise a problem for our health.

People should be aware that while bulletproof coffee may work for some people, it can turn into a disaster for others.

The best advise is to proceed coffee with caution if you notice some problems for your health.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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