Analysis: There is a wealth of research showing that moderate coffee consumption is associated with all sorts of health benefits.
By Justin Stebbing, Anglia Ruskin University
Consuming too much caffeine is bad for your health, and some people have good reasons to want to cut it out altogether. But if the thought of giving up your morning coffee makes you despair, fear not: There’s plenty of research showing that moderate coffee consumption is associated with all sorts of benefits.
In addition to its well-known benefits for improving heart health, a cup of coffee a day even appears to be good for the brain and may help prevent mental illness. For starters, coffee contains several essential nutrients that are beneficial for overall health. A typical 250 ml cup of coffee provides small amounts of B vitamins (riboflavin, pantothenic acid, thiamine, and niacin) as well as minerals like potassium, manganese, and magnesium.
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The nutrients in coffee can contribute significantly to your daily intake when you consume several cups. It is also rich in antioxidants. In fact, many people, especially in the West, probably get more antioxidants from drinking coffee than from fruits and vegetables.
So what are the benefits of coffee for the body? One of the most well-known potential benefits of coffee is its ability to boost energy levels and improve alertness, especially when you’re first waking up or feeling a bit down in the afternoon.
This is mainly due to caffeine, a natural stimulant found in coffee, which blocks adenosine, an inhibitory neurotransmitter in the brain that promotes sleep and suppresses wakefulness. This leads to increased neuronal firing and the release of neurotransmitters like dopamine and norepinephrine, which improve mood, reaction time, and cognitive function.
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However, it is sometimes difficult to determine cause and effect. People drink coffee at work, for example, and in social settings with friends. Research must therefore distinguish between the effects of coffee and those of the social aspect of time spent with friends and colleagues.
Coffee and chronic diseases
In the long term, moderate coffee consumption can help reduce your risk of developing a host of chronic diseases.
Cardiovascular diseases
Moderate coffee consumption is associated with a reduced risk of heart disease and stroke. Studies indicate that drinking one to two cups of coffee per day may reduce the risk of heart failure. Additionally, coffee consumption has been associated with a lower risk of mortality and cardiovascular disease. Interestingly, even when a person has an abnormal heart rhythm, coffee is not harmful according to recent data.
Type 2 diabetes
Coffee may improve the body’s ability to process glucose, reducing the risk of developing type 2 diabetes. Research has shown that people who drink more coffee are less likely to develop the disease.
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Liver diseases
Coffee appears to help protect the liver. Both regular and decaffeinated coffee have been linked to healthier liver enzyme levels, and coffee drinkers have a significantly lower risk of liver cirrhosis and liver cancer.
Cancer
Coffee consumption has been associated with a reduced risk of several other types of cancer, including colorectal cancer and uterine cancer. One systematic review found that high coffee consumption is associated with an 18% reduced risk of cancer.
Neurodegenerative diseases
Caffeine is associated with a lower risk of developing Parkinson’s disease and may help people with the disease better manage their movements. Additionally, coffee consumption may reduce the risk of Alzheimer’s disease and other forms of dementia.
Mental health
As if the physical benefits weren’t enough, coffee also has positive effects on mental health. Studies suggest that coffee drinkers have a lower risk of depression, with some studies reporting a 20% reduction in the risk of becoming depressed.
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Lifetime
With all these benefits, it’s no surprise that research suggests that coffee drinkers tend to live longer than non-drinkers. A large study of more than 400,000 people found that drinking coffee for 12 to 13 years was associated with a lower risk of death, with the greatest effect seen at four to five cups per day.
This longevity benefit could be due to the cumulative effects of coffee’s protective properties against various diseases.
Moderation required
While coffee has many health benefits, it is important to consume it in moderation. It is also advisable to limit added sugars and creamers to avoid unnecessary calorie intake.
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Excessive caffeine consumption can lead to negative side effects such as nervousness, anxiety, and sleep disturbances. Some people who are particularly sensitive to caffeine may need to limit their coffee consumption or avoid it altogether, as even decaffeinated coffee contains caffeine.
As with any dietary element, balance is key. By understanding the potential benefits and limitations of coffee, people can make informed decisions about incorporating it into their daily routine. For my part, I’ll stick to my morning cup.
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Justin Stebbing is Professor of Biomedical Sciences at Anglia Ruskin University. This article was originally published by The Conversation.
The views expressed here are those of the author and do not represent or reflect the views of RTÉ
