You may be surprised to learn that a cup of your favorite steaming java can help prevent heart disease and even reduce the risk of certain cancers. That’s because coffee is not only rich in caffeine but also contains several healthy ingredients, such as potassium, riboflavin, and magnesium.
But should you continue to enjoy your morning Joe or cut back? Here are five health advantages of coffee consumption.
1. Reduces Risk of Heart Disease
Researchers found that people who consumed two to three cups of coffee a day had a lower risk of heart disease. This was true regardless of whether the drink was ground, instant, or decaffeinated. This is due to the stimulant effects of caffeine. Which boosts adrenaline and increases blood flow, thereby decreasing your risk of cardiovascular disease.
Scientists used data from the UK Biobank and compared coffee-drinking habits with health outcomes such as arrhythmias, cardiovascular disease, and total and heart-related deaths. The results, published on Tuesday in the European Journal of Preventive Cardiology, showed that moderate coffee consumption – averaging two to three cups a day – was linked with a lower risk of cardiovascular disease and death. The benefits were seen for all coffee subtypes – ground, instant, and decaffeinated.
The scientists also found that those who drank two to three cups of coffee a day were at a lower risk of developing an irregular heartbeat called arrhythmia, with the lowest risk associated with ground and instant coffees. Coffee consumption was also linked with a reduced risk of gallstones and a lower risk of liver diseases such as primary sclerosing cholangitis and primary biliary cirrhosis.
The researchers conclude that these benefits are likely due to the flavonoids quercetin, chlorogenic acid, and kahweol, as well as caffeine. Which improves glucose metabolism and stimulates adrenaline production, increasing energy levels and improving alertness. However, they note that people with uncontrolled hypertension should avoid coffee. And of course, any dietary or lifestyle change should be discussed with your doctor before making it permanent.
2. Lowers Risk of Type 2 Diabetes
Coffee isn’t just a delicious and energizing way to start the day. It offers health advantages that extend beyond boosting performance. It is also rich in nutrients like potassium, magnesium, vitamin E, and niacin.
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In addition, multiple studies have linked moderate consumption of caffeine to a lower risk of developing Type 2 diabetes. The effect is seen across different types of coffee, both caffeinated and decaffeinated, regardless of the amount consumed. It’s thought to be because coffee reduces subclinical inflammation, and increases anti-inflammatory biomarkers.
The coffee plant contains an antioxidant called cafestol. Which helps prevent the onset of Type 2 diabetes by increasing insulin levels and improving insulin sensitivity. It is also believed to help prevent the build-up of beta-amyloid plaque in the brain. Which leads to Alzheimer’s disease.
A large umbrella study found that people who drink a high amount of coffee have a lower risk of many diseases, including liver disease, cancer, and dementia, than those who don’t. These benefits were attributed to the combination of caffeine and other compounds in coffee. Which have been shown to increase metabolism, suppress appetite, and reduce fat storage.
In particular, the study found that women who drank coffee had a reduced risk of developing endometrial cancer and prostate cancer, as well as a reduced chance of developing hepatocellular carcinoma (liver cancer).
3. Reduces Risk of Cancer
Coffee is not only a morning ritual for millions of people around the world, but it also contains an abundance of antioxidants. These phytochemicals protect against several chronic diseases, including type 2 diabetes and Parkinson’s disease. They may also lower the risk of developing certain cancers, such as liver, prostate, and endometrial.
Several studies have shown that people who drink coffee tend to live longer than those who don’t, and the association is stronger in women. Researchers attribute this to the fact that coffee is a rich source of polyphenols, which are natural plant compounds. Polyphenols are believed to have beneficial properties because they contain potent antioxidants and may decrease inflammation.
In addition, drinking coffee is associated with a reduced risk of developing gallstones and Parkinson’s disease. It’s important to note that not all types of coffee are healthy, though. If you brew your beans at home, choose whole grains and add a sprinkle of powdered fiber to boost the health benefits. Adding too much sugar to your coffee can have the opposite effect and increase the risk of obesity, heart disease, and diabetes.
It’s worth noting that while some research has linked coffee consumption to a higher risk of bladder cancer. This association was only found in a few studies. IARC’s final ruling exonerated coffee in 2016, indicating that the beverage is not considered a carcinogen for humans. When it’s consumed in moderation. The agency also concluded that there is evidence that coffee lowers the risk of developing melanoma and non-melanoma skin cancers, as well as liver, uterus, colorectal, & endometrial cancers. It’s also been shown to prevent the onset of non-melanoma skin cancers. In those who have already diagnosed with the condition.
4. Reduces Risk of Parkinson’s Disease
Researchers believe that the antioxidants and plant compounds in coffee are responsible for some of its health benefits. These compound known as phenolics and include chlorogenic acid, caffeic acid, caffeine, and flavonoids. Coffee is also a source of nutrients like potassium, vitamin B3, and riboflavin.
Some research suggests that drinking coffee may help protect against Parkinson’s disease, type 2 diabetes, heart failure, liver disease, and some cancers. In one study, participants from the Health Professionals Follow-up and Nurses’ Health studies. Who increased their daily consumption of coffee had a lower risk of developing Parkinson’s disease than those who did not drink as much.
This is believed to be because caffeine slows down the breakdown of the neurotransmitter dopamine. Which is depleted in this condition. Other researchers have found that in a mouse model of Parkinson’s, caffeine prevented the loss of dopamine neurons. Observational studies have also shown that people who regularly drink coffee have a decreased risk of this disease.
In addition, it is that the phenolics & other plant compounds. In coffee can reduce internal inflammation and protect against several diseases. Coffee also has the potential to boost metabolism and improve mental functioning. In addition, a recent analysis of existing studies concluded that regular coffee consumption is associated with a lower risk of death from all causes and specific types of disease.
5. Reduces Risk of Alzheimer’s Disease
In one study, participants who drank three or more cups of coffee daily in their 40s and 50s had a 65-to-70 percent lower risk of developing Alzheimer’s disease. However, this observational study didn’t take into account other factors that might affect dementia risk, like obesity and unhealthy eating habits.
Researchers tracked the health of 200 middle-aged adults over a decade. They found that people with higher coffee consumption had a lower rate of cognitive decline and that their brains showed less damage from amyloid protein accumulation. Which is a precursor to Alzheimer’s onset. However, the scientists say that their results are preliminary and more research is need to confirm these findings.
Other studies have linked coffee to a reduced risk of non-alcoholic fatty liver disease, liver cancer, and gallstones. It also may offer protection against Parkinson’s disease, and some evidence suggests that it helps prevent heart disease and depression.
As a bonus, coffee has shown to contain phytochemicals that help improve mental health and physical performance. It is thought that these chemicals, called phenolic compounds, act as natural antioxidants and protect against diseases.
While coffee is an essential part of many of our morning routines. It’s important to remember that a cup a day won’t keep the doctor away. Ultimately, it is our genes and lifestyle that determine our risk for diseases. However, if we’re proactive about our diets and exercise regularly, we can significantly reduce the odds of certain conditions. By making healthy choices, including drinking moderate amounts of coffee, we can enjoy a long, healthy life. Drinking coffee, as well as other beverages like green tea and red wine, should be part of a balanced diet.