1. Coffee is a potent source of healthful antioxidants
In fact, coffee shows more antioxidant activity than green tea and
cocoa, two antioxidant superstars. Scientists have identified
approximately 1,000 antioxidants in unprocessed coffee beans, and
hundreds more develop during the roasting process. Numerous studies have
cited coffee as a major—and in some cases, the primary—dietary source
of antioxidants for its subjects.
How it works: Antioxidants fight inflammation, an underlying cause of
many chronic conditions, including arthritis, atherosclerosis and many
types of cancer. They also neutralize free radicals, which occur
naturally as a part of everyday metabolic functions, but which can cause
oxidative stress that leads to chronic disease. In other words,
antioxidants help keep us healthy at the micro-level by protecting our
cells from damage. Finally, chlorogenic acid, an important antioxidant
found almost exclusively in coffee, is also thought to help prevent
cardiovascular disease.
2. Caffeine provides a short-term memory boost.
When a group of volunteers received a dose of 100 milligrams (mg) of
caffeine, about as much contained in a single cup of coffee, Austrian
researchers found a surge in the volunteers’ brain activity, measured by
functional magnetic resonance imagery (fMRI), as they performed a
memory task. The researchers noted that the memory skills and reaction
times of the caffeinated volunteers were also improved when compared to
the control group who received a placebo and showed no increase in brain
activity.
How it works: Caffeine appears to affect the particular areas of the
brain responsible for memory and concentration, providing a boost to
short-term memory, although it’s not clear how long the effect lasts or
how it may vary from person to person.
3. Coffee may help protect against cognitive decline.
In addition to providing a temporary boost in brain activity and
memory, regular coffee consumption may help prevent cognitive decline
associated with Alzheimer’s disease and other types of dementia. In one
promising Finnish study, researchers found that drinking three to five
cups of coffee daily at midlife was associated with a 65 percent
decreased risk of Alzheimer’s and dementia in later life. Interestingly,
the study authors also measured the effect of tea drinking on cognitive
decline, but found no association.
How it works: There are several theories about how coffee may help
prevent or protect against cognitive decline. One working theory:
caffeine prevents the buildup of beta-amyloid plaque that may contribute
to the onset and progression of Alzheimer’s. Researchers also theorize
that because coffee drinking may be associated with a decreased risk of
type 2 diabetes, a risk factor for dementia, it also lowers the risk for
developing dementia.
4. Coffee is healthy for your heart.
A landmark Dutch study, which analyzed data from more than 37,000
people over a period of 13 years, found that moderate coffee drinkers
(who consumed between two to four cups daily) had a 20 percent lower
risk of heart disease as compared to heavy or light coffee drinkers, and
nondrinkers.
How it works: There is some evidence that coffee may support heart
health by protecting against arterial damage caused by inflammation.
5. Coffee may help curb certain cancers.
Men who drink coffee may be at a lower risk of developing aggressive
prostate cancer. In addition, new research from the Harvard School of
Public Health suggests that drinking four or more cups of coffee daily
decreased the risk of endometrial cancer in women by 25 percent as
compared to women who drank less than one cup a day. Researchers have
also found ties between regular coffee drinking and lower rates of
liver, colon, breast, and rectal cancers.
How it works: Polyphenols, antioxidant phytochemicals found in
coffee, have demonstrated anticarcinogenic properties in several studies
and are thought to help reduce the inflammation that could be
responsible for some tumors.
6. Coffee may lessen your risk of developing type 2 diabetes.
A growing body of research suggests an association between coffee
drinking and a reduced risk of diabetes. A 2009 study found that the
risk of developing diabetes dropped by 7 percent for each daily cup of
coffee. Previous epidemiological studies reported that heavy coffee
drinkers (those who regularly drink four or more cups daily) had a 50
percent lower risk of developing diabetes than light drinkers or
nondrinkers.
How it works: Scientists believe that coffee may be beneficial in
keeping diabetes at bay in several ways: (1) by helping the body use
insulin and protecting insulin-producing cells, enabling effective
regulation of blood sugar; (2) preventing tissue damage; and (3) and
battling inflammation, a known risk factor for type 2 diabetes. One
component of coffee known as caffeic acid has been found to be
particularly significant in reducing the toxic accumulation of abnormal
protein deposits (amyloid fibrils) found in people with type 2 diabetes.
Decaffeinated coffee is thought to be as beneficial, or more so, than
regular.
Note: There is some evidence that coffee decreases the sensitivity of
muscle cells to the effects of insulin, which might impair the
metabolism of sugar and raise blood sugar levels. The significance of
this finding, however, is still unclear.
7. Your liver loves coffee.
It’s true: In addition to lowering the risk of liver cancer, coffee
consumption has been linked to a lower incidence of cirrhosis,
especially alcoholic cirrhosis. A study in the Archives of Internal
Medicine demonstrated an inverse correlation between increased coffee
consumption and a decreased risk of cirrhosis—a 20 percent reduction for
each cup consumed (up to four cups).
How it works: Scientists found an inverse relationship between coffee
drinking and blood levels of liver enzymes. Elevated levels of liver
enzymes typically reflect inflammation and damage to the liver. The more
coffee subjects drank, the lower their levels of enzymes.
8. Coffee can enhance exercise performance.
We’ve been conditioned to believe that caffeine is dehydrating, one
of the primary reasons why fitness experts recommend nixing coffee pre-
and post-workout. However, recent research suggests that moderate
caffeine consumption—up to about 500 mg, or about 5 cups per day–doesn’t
dehydrate exercisers enough to interfere with their workout. In
addition, coffee helps battle fatigue, enabling you to exercise longer.
How it works: Caffeine is a performance and endurance enhancer; not
only does it fight fatigue, but it also strengthens muscle contraction,
reduces the exerciser’s perception of pain, and increases fatty acids in
the blood, which supports endurance.
9. Coffee curbs depression.
Multiple studies have linked coffee drinking to lower rates of
depression in both men and women. In several studies, the data
suggested an inverse relationship between coffee consumption and
depression: in other words, heavy coffee drinkers seemed to have the
lowest risk (up to 20 percent) of depression.
How it works: Researchers aren’t yet sure how coffee seems to stave
off depression, but it is known that caffeine activates
neurotransmitters that control mood, including dopamine and serotonin.
10. Coffee guards against gout.
Independent studies on the coffee consumption patterns of men and
women suggest that drinking coffee regularly reduces the risk of
developing gout. Researchers in the Nurses’ Health Study analyzed the
health habits of nearly 90,000 female nurses over a period of 26 years
and found a positive correlation between long-term coffee consumption
and a decreased risk for gout. The benefit was associated with both
regular and decaf consumption: women who drank more than four cups of
regular coffee daily had a 57 percent decreased risk of gout; gout risk
decreased 22 percent in women who drank between one and three cups
daily; and one cup of decaf per day was associated with a 23 percent
reduced risk of gout when compared to the women who didn’t drink coffee
at all. Similar findings have been documented for men: another
large-scale study, published in the journal Arthritis & Rheumatism,
found that men who drank four to five cups of coffee per day decreased
their risk of gout by 40 percent, and that those who consumed six cups
or more lowered gout risk by 60 percent.
How it works: According to the Nurses’ Health Study, coffee’s
antioxidant properties may decrease the risk of gout by decreasing
insulin, which in turn lowers uric acid levels (high concentrations of
uric acid can cause gout).
The Cons of Coffee Drinking
The potential health benefits of drinking coffee are exciting news,
but that doesn’t mean more is better. For some people, coffee can cause
irritability, nervousness or anxiety in high doses, and it can also
impact sleep quality and cause insomnia. In people with hypertension,
coffee consumption does transiently raise their blood pressure—although
for no more than several hours—but no correlation has been found between
coffee drinking and long-term increases in blood pressure or the
incidence of cardiovascular disease in patients with pre-existing
hypertension.
Caffeine affects every person differently, so if you experience any
negative side effects, consider cutting your coffee consumption
accordingly. It takes about six hours for the effects of caffeine to
wear off, so limit coffee drinking to early in the day, or switch to
decaf, which only contains about 2 to 12 mg of caffeine per eight
ounces. Always taper your coffee consumption gradually. Avoid quitting
coffee cold turkey; doing so can lead to caffeine withdrawal symptoms
that may include severe headache, muscle aches and fatigue which can
last for days.
How to Keep It Healthy
So how much coffee is healthy, and how much is too much? Two to three
eight-ounce cups per day is considered moderate; heavy coffee drinkers
consume four cups or more daily. Remember, the amount of caffeine per
coffee beverage varies depending upon the preparation and style of
beverage. Eight ounces of brewed coffee may contain as little as 80 to
as much as 200 mg of caffeine per cup (an “average” cup probably
contains about 100 mg).
Your best bet: Skip the fat-filled, sugar-laden coffeehouse beverages
and order a basic black coffee. Alternatively, switch to skim milk or
unsweetened soy or nut milk.
Editor’s Note: As much as we all love coffee, it’s important
to recognize that even the most rigorous scientific studies are subject
to bias—especially ones that examine something as beloved and
economically important as coffee—so, by all means, enjoy your morning
habit, but interpret these findings with caution.
