13 Health Benefits of Coffee, Based On Science

11/15/2019 13 Health Benefits of Coffee, Based on Science
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NUTRITION u Evidence Based
13 Health Benefits of Coffee, Based on

Science
Written by Kris Gunnars, BSc on September 20, 2018
Coffee is one of the world’s most popular beverages.
Thanks to its high levels of antioxidants and beneficial nutrients, it also

seems to be quite healthy.
Studies show that coffee drinkers have a much lower risk of several
serious diseases.
Here are the top 13 health benefits of coffee.
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1. Can Improve Energy Levels and Make You


Smarter ADVERTISEMENT
Coffee can help people feel less tired and increase energy levels (1  , 2).
https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee 1/13
That’s because it contains a stimulant called caffeine — the most

commonly consumed psychoactive substance in the world (3).
After you drink coffee, the caffeine is absorbed into your bloodstream.
From there, it travels to your brain (4).
In the brain, caffeine blocks the inhibitory neurotransmitter adenosine.
When this happens, the amount of other neurotransmitters like

norepinephrine and dopamine increases, leading to enhanced firing of
neurons (5, 6  ).
Many controlled studies in humans show that coffee improves various

aspects of brain function — including memory, mood, vigilance, energy
levels, reaction times and general mental function (7, 8, 9).
SUMMARY
Caffeine blocks an inhibitory neurotransmitter in your brain,
which causes a stimulant effect. This improves energy levels,
mood and various aspects of brain function.
2. Can Help You Burn Fat

Caffeine is found in almost every commercial fat-burning supplement —
and for good reason. It’s one of the few natural substances proven to aid
fat burning.
Several studies show that caffeine can boost your metabolic rate by 3–
11% (10  , 11  ).
Other studies indicate that caffeine can specifically increase fat burning
by as much as 10% in obese individuals and 29% in lean people (12  ).
However, it’s possible that these effects diminish in long-term coffee

drinkers.
SUMMARY
Several studies show that caffeine can increase fat burning and
boost your metabolic rate.
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3. Can Drastically Improve Physical Performance

Caffeine stimulates your nervous system, signaling fat cells to break down
body fat (13  , 14).
But it also increases epinephrine (adrenaline) levels in your blood (15  ,

16  ).
This is the fight-or-flight hormone, which prepares your body for intense
physical exertion.
Caffeine breaks down body fat, making free fatty acids available as fuel
(17  , 18).
Given these effects, it’s unsurprising that caffeine can improve physical
performance by 11–12%, on average (20  , 29).
Therefore, it makes sense to have a strong cup of coffee about half an

hour before you head to the gym.
SUMMARY
Caffeine can increase adrenaline levels and release fatty acids
from your fat tissues. It also leads to significant improvements in
physical performance.
4. Contains Essential Nutrients

Many of the nutrients in coffee beans make their way into the finished
brewed coffee.
A single cup of coffee contains (21):
Riboflavin (vitamin B2): 11% of the Reference Daily Intake (RDI).

Pantothenic acid (vitamin B5): 6% of the RDI.
Manganese and potassium: 3% of the RDI.

Magnesium and niacin (vitamin B3): 2% of the RDI.

Though this mayA Dnot
V E R Tseem
I S E M E N Tlike a big deal, most people enjoy several cups
per day — allowing these amounts to quickly add up.
SUMMARY
Coffee contains several important nutrients, including riboflavin,
pantothenic acid, manganese, potassium, magnesium and niacin.
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5. May Lower Your Risk of Type 2 Diabetes

Type 2 diabetes is a major health problem, currently affecting millions of
people worldwide.
It’s characterized by elevated blood sugar levels caused by insulin

resistance or a reduced ability to secrete insulin.
For some reason, coffee drinkers have a significantly reduced risk of type
2 diabetes.
Studies observe that people who drink the most coffee have a 23–50%
lower risk of getting this disease. One study showed a reduction as high
as 67% (22, 23  , 24  , 25, 26).
According to a large review of 18 studies in a total of 457,922 people,

each daily cup of coffee was associated with a 7% reduced risk of type 2
diabetes (27  ).
SUMMARY
Several observational studies show that coffee drinkers have a
much lower risk of type 2 diabetes, a serious condition that
affects millions of people worldwide.
6. May Protect You From Alzheimer's Disease and

Dementia
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Alzheimer's disease is the most common neurodegenerative disease and

the leading cause of dementia worldwide.
This condition usually affects people over 65, and there is no known cure.
However, there are several things you can do to prevent the disease from
occurring in the first place.
This includes the usual suspects like eating healthy and exercising, but
drinking coffee may be incredibly effective as well.
Several studies show that coffee drinkers have up to a 65% lower risk of
Alzheimer's disease (28, 29  ).
SUMMARY
Coffee drinkers have a much lower risk of getting Alzheimer's
disease, which is a leading cause of dementia worldwide.
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7. May Lower Your Risk of Parkinson's

Parkinson's disease is the second most common neurodegenerative
condition, right behind Alzheimer's.
It’s caused by the death of dopamine-generating neurons in your brain.
As with Alzheimer's, there is no known cure, which makes it that much

more important to focus on prevention.
Studies show that coffee drinkers have a much lower risk of Parkinson's
disease, with a risk reduction ranging from 32–60% (30, 31, 32  , 33).
In this case, the caffeine itself appears to be beneficial, as people who

drink decaf don't have a lower risk of Parkinson's (34  ).
SUMMARY

Coffee drinkers have up to a 60% lower risk of getting
ADVERTISEMENT
Parkinson's disease, the second most common
neurodegenerative disorder.
8. May Protect Your Liver

Your liver is an amazing organ that carries out hundreds of important
functions.
Several common diseases primarily affect the liver, including hepatitis,

fatty liver disease and many others.
Many of these conditions can lead to cirrhosis, in which your liver is

largely replaced by scar tissue.
Interestingly, coffee may protect against cirrhosis — people who drink 4

or more cups per day have up to an 80% lower risk (35  , 36  , 37  ).
SUMMARY
Coffee drinkers have a much lower risk of cirrhosis, which can be
caused by several diseases that affect the liver.
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9. Can Fight Depression and Make You Happier

Depression is a serious mental disorder that causes a significantly
reduced quality of life.
It’s very common, as about 4.1% of people in the US currently meet the
criteria for clinical depression.
In a Harvard study published in 2011, women who drank 4 or more cups of

coffee per day had a 20% lower risk of becoming depressed (38  ).
Another study in 208,424 individuals found that those who drank 4 or


more cups per day
A D V Ewere
R T I S E M E53%
NT less likely to die by suicide (39  ).
SUMMARY
Coffee appears to lower your risk of developing depression and
may dramatically reduce suicide risk.
10. May Lower Risk of Certain Types of Cancer

Cancer is one of the world's leading causes of death. It is characterized
by uncontrolled cell growth in your body.
Coffee appears to be protective against two types of cancer: liver and

colorectal cancer.
Liver cancer is the third leading cause of cancer death in the world, while
colorectal cancer ranks fourth (40  ).
Studies show that coffee drinkers have up to a 40% lower risk of liver
cancer (41, 42).
Similarly, one study in 489,706 people found that those who drank 4–5
cups of coffee per day had a 15% lower risk of colorectal cancer (43  ).
SUMMARY
Liver and colorectal cancer are the third and fourth leading
causes of cancer death worldwide. Coffee drinkers have a lower
risk of both.
11. Doesn’t Cause Heart Disease and May Lower

Stroke Risk
It’s often claimed that caffeine can increase your blood pressure.
This is true, but with a rise of only 3–4 mm/Hg, the effect is small and
usually dissipates if you drink coffee regularly (44  , 45  ).
However, it may persist in some people, so keep that in mind if you have
elevated blood pressure (46  , 47).
That being said, studies don’t support the idea that coffee raises your risk
of heart disease (48  , 49).
On the contrary, there is some evidence that women who drink coffee
have a reduced risk (50).
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Some studies also show that coffee drinkers have a 20% lower risk of
stroke (51  , 52  ).
SUMMARY
Coffee may cause mild increases in blood pressure, which
usually diminish over time. Coffee drinkers do not have an
increased risk of heart disease and have a slightly lower risk of
stroke.
12. May Help You Live Longer

Given that coffee drinkers are less likely to get many diseases, it makes
sense that coffee could help you live longer.
Several observational studies indicate that coffee drinkers have a lower

risk of death.
In two very large studies, drinking coffee was associated with a 20%
reduced risk of death in men and a 26% decreased risk of death in
women, over 18–24 years (53  ).
This effect appears particularly strong in people with type 2 diabetes. In

one 20-year study, individuals with diabetes who drank coffee had a 30%
lower risk of death (54).
SUMMARY
Several studies show that coffee drinkers live longer and have a
lower risk of premature death.
13. The Biggest Source of Antioxidants in the

Western Diet
For people who eat a standard Western diet, coffee may be one of the
healthiest aspects of their diet.
That's because coffee is quite high in antioxidants. Studies show that

many people get more antioxidants from coffee than from fruits and
vegetables combined (55  , 56  , 57).
In fact, coffee may be one of the healthiest beverages on the planet.
SUMMARY
Coffee is rich in powerful antioxidants, and many people get

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more antioxidants from coffee than from fruits and veggies
combined.
The Bottom Line

Coffee is a highly popular beverage around the globe that boasts a
number of impressive health benefits.
Not only can your daily cup of joe help you feel more energized, burn fat
and improve physical performance, it may also lower your risk of several
conditions, such as type 2 diabetes, cancer and Alzheimer’s and
Parkinson’s disease.
In fact, coffee may even boost longevity.
If you enjoy its taste and tolerate its caffeine content, don’t hesitate to
pour yourself a cup or more throughout the day.
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11/15/2019 13 Health Benefits of Coffee, Based on Science

NUTRITION u Evidence Based

13 Health Benefits of Coffee, Based on

Coffee is one of the world’s most popular beverages.

Thanks to its high levels of antioxidants and beneficial nutrients, it also

Here are the top 13 health benefits of coffee.

1. Can Improve Energy Levels and Make You

That’s because it contains a stimulant called caffeine — the most

In the brain, caffeine blocks the inhibitory neurotransmitter adenosine.

When this happens, the amount of other neurotransmitters like

Many controlled studies in humans show that coffee improves various

2. Can Help You Burn Fat

However, it’s possible that these effects diminish in long-term coffee

3. Can Drastically Improve Physical Performance

But it also increases epinephrine (adrenaline) levels in your blood (15  ,

Therefore, it makes sense to have a strong cup of coffee about half an

4. Contains Essential Nutrients

A single cup of coffee contains (21):

Riboflavin (vitamin B2): 11% of the Reference Daily Intake (RDI).

Manganese and potassium: 3% of the RDI.

per day — allowing these amounts to quickly add up.

5. May Lower Your Risk of Type 2 Diabetes

It’s characterized by elevated blood sugar levels caused by insulin

According to a large review of 18 studies in a total of 457,922 people,

6. May Protect You From Alzheimer's Disease and

Alzheimer's disease is the most common neurodegenerative disease and

7. May Lower Your Risk of Parkinson's

It’s caused by the death of dopamine-generating neurons in your brain.

As with Alzheimer's, there is no known cure, which makes it that much

In this case, the caffeine itself appears to be beneficial, as people who

Parkinson's disease, the second most common

8. May Protect Your Liver

Several common diseases primarily affect the liver, including hepatitis,

Many of these conditions can lead to cirrhosis, in which your liver is

Interestingly, coffee may protect against cirrhosis — people who drink 4

9. Can Fight Depression and Make You Happier

In a Harvard study published in 2011, women who drank 4 or more cups of

Another study in 208,424 individuals found that those who drank 4 or

10. May Lower Risk of Certain Types of Cancer

Coffee appears to be protective against two types of cancer: liver and

11. Doesn’t Cause Heart Disease and May Lower

12. May Help You Live Longer

Several observational studies indicate that coffee drinkers have a lower

This effect appears particularly strong in people with type 2 diabetes. In

13. The Biggest Source of Antioxidants in the

That's because coffee is quite high in antioxidants. Studies show that

In fact, coffee may be one of the healthiest beverages on the planet.

The Bottom Line

In fact, coffee may even boost longevity.

Looking to cut back on sugar? We’ll give you some

Enter your email

Your privacy is important to us

READ THIS NEXT

9 Side Effects of Too Much Caffeine

The Effects of Caffeine on Your Body

3 Reasons Why Bulletproof Coffee is a Bad

Bulletproof coffee is a recipe for a morning coffee drink containing butter

Decaf Coffee: Good or Bad?

Coffee: Good or Bad?ADVERTISEMENT

Written by Kris Gunnars, BSc

Why Is Coffee Good for You? Here Are 7

Do Coffee and Caffeine Inhibit Iron

How Much Caffeine in a Cup of Coffee? A