There’s nothing better than the smell of freshly ground coffee in the morning, but your caffeine fix isn’t just an steep habit—it could be good for your health.
Early research suggests a cup of coffee increases the risk of heart disease and asthma, “but when you look at the evidence, it’s not saying you should cut out coffee, it’s saying you should drink more of it,” says Professor Clare Collins, a nutrition and dietetics expert at the University of Newcastle in Recent South Wales.
Around a third of the UK population already drinks several cups of coffee a day, while a quarter limit themselves to one and a tenth drink two to three cups a week.
“People who are constantly asking ‘what else can I do to be hearty’ or ‘I’m starting to look after my health’ should keep drinking coffee,” says Prof Collins.
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Heart protection
For decades, coffee has been linked to impoverished heart health. But research now consistently suggests it may protect the heart.
Researchers from the University of Colorado, who analyzed dietary and medical records of more than 15,000 people, found that compared to people who didn’t drink coffee, each additional cup of coffee consumed per week resulted in a 7 percent lower risk of heart failure and an 8 percent lower risk of stroke.
Experts believe this effect is due to the biologically energetic compounds (those that have a physiological effect on the body) in coffee, of which there are more than 100. In particular, polyphenols are thought to reduce oxidative stress, which occurs when there is an imbalance between beneficial and harmful molecules in the body, and inflammation, protecting the heart from damage.
However, all coffee studies rely on observational evidence, meaning it cannot be proven that the drink improved the health of the participants.
While it may turn out that compounds found in coffee protect against disease, this may also be influenced by other factors, such as other hearty behaviors of coffee drinkers.
Reduced risk of type 2 diabetes
Maintaining a hearty weight, exercising, and eating a hearty diet are evidence-based ways to reduce your risk of type 2 diabetes. However, research suggests that drinking coffee regularly may protect against the disease.
2014 year review A study by Harvard University researchers who looked at 28 previous studies found that people who drank one cup a day were 8 percent less likely to develop type 2 diabetes compared with non-coffee drinkers. The benefits increased with each cup of coffee consumed, up to a 33 percent lower risk among people who drank six cups a day.
Scientists have suggested that the acids in coffee may lower blood sugar levels, and its high magnesium content may provide additional protection.
Possible prevention of Alzheimer’s and Parkinson’s disease
Studies have shown that coffee protects against the development of Alzheimer’s and Parkinson’s disease.
Canadian scientists who studied this phenomenon suggested in a 2018 study: paper that this effect may be due to compounds called phenylindanes, which are produced when coffee beans are roasted.
They are thought to prevent the build-up of proteins called amyloid and tau, which are toxic to brain cells.
Cancer prevention
Studies found that some cancers, especially liver and uterine cancers, were less common among coffee drinkers. There is also evidence that the beverage may protect against oral and skin cancers.
While the exact mechanisms behind this phenomenon are unclear, Prof. Collins says two phytonutrients found in coffee – cafestol and kahweol – are likely responsible for the effect.
“They actually have direct protection against cancer that seems to be related to their anti-inflammatory ability,” he says. “They’re essentially the first line of chemicals that remove cancer-causing compounds.”
Professor Collins adds that caffeic acid and chlorogenic acid also prevent the development of cancer by neutralising harmful chemicals called free radicals.
Mood and depression
The mental effects of coffee are obvious—you feel more alert, attentive, and energized after a cup. But beyond these short-term changes, coffee appears to have long-term mental health effects.
One reviewA study by researchers in China found that the risk of depression among people who drank the most coffee, or four and a half cups a day, was 24 percent lower compared to those who drank less than one cup a day.
This is believed to be because the caffeine in coffee increases the expression of neurotransmitters in the brain, such as the “happiness hormone” dopamine.
However, caffeine tolerance varies from person to person, depending on their weight, metabolism, genetics, and whether they are taking certain medications. In addition to stimulating, drinking coffee can also lead to anxiety, restlessness, and insomnia.
Weight and metabolism management
Research suggests that coffee is not only low in calories, but may also enhance the body’s ability to burn calories by activating brown fat.
The purpose of brown fat, usually stored around the neck, is to generate body heat when exposed to chilly temperatures, which it does by burning calories. It is different from the more common white fat, which accumulates when people consume too many calories.
