Confused about coffee and whether or not you should drink it? Is coffee good for you? If you follow the news, one day it is good for you and the next day it is not.
Coffee is made from coffee beans. The beans are actually berries that once picked, are processed and dried. The dried seeds are then roasted and ultimately ground to make your next cup.
Yet, many never really think about the potential health benefits of drinking coffee. As it turns out, there are quite a few.
Several studies have actually looked at coffee drinking and its potential health benefits. This article will review the benefits of drinking coffee.
One cup of brewed black coffee provides:
- 2.4 calories
- 7.2 mg magnesium (1.7-2.2% RDI)
- 7.2 mg phosphorus (1% RDI)
- 118 mg potassium (2.5% RDI)
- 0.034 mg thiamin (2.8 – 3% RDI)
- 0.182 mg riboflavin (14-16% RDI)
- 0.458 mg niacin (2.8-3.2% RDI)
- 96 mg caffeine
Coffee is also a source of antioxidants and phenolic compounds. In fact, it is one largest sources of in our diet with a high antioxidant capacity. However, the studies were conducted with high quality beans, ground before brewing and using a filter device. So, your instant coffee from tesco just won't cut it i'm afraid.
1. Improved cognitive performance
A typical cup of coffee contains about 80-100 mg caffeine, which is a stimulant and can improve energy levels.
Caffeine consumed in amounts of 40-100 mg can improve alertness, attention, and reaction time.
2. Increased energy expenditure
It’s no surprise that commercially available “fat burning” supplements contain caffeine as one of the main ingredients to improve metabolism.
But you can get 100-mg caffeine from a standard 8-ounce cup of coffee.
Caffeine may help regulate body weight by increasing energy expenditure (3).
3. Reduced risk of type 2 diabetes
Drinking coffee may reduce your risk of developing type 2 diabetes.
One study has shown an inverse relationship between coffee consumption and the risk of developing type 2 diabetes. Compared to non-coffee drinkers, daily coffee drinkers had a 33% lower risk of type 2 diabetes.
It should be noted the lower risk was seen with 6 cups of coffee per day.
Researchers proposed that chlorogenic acid, a phenolic compound in coffee, may be the reason. It has been shown in animal studies to reduce glucose concentrations (6).
4. Reduced risk of heart disease and stroke
Coffee intake has been shown to increase blood lipid levels. Particularly total-cholesterol, LDL-cholesterol, and triglycerides (9).
These increases would be an undesirable outcome when trying to lower the risk of heart disease.
5. Reduced risk of Alzheimer’s disease
Alzheimer’s disease is a progressive disorder affecting brain function. It slowly destroys memory and thinking skills. This is the most common cause of dementia as people age.
It affects 1 in 14 people over the age of 65 and then 1 in every 6 people after the age of 80. A meta-analysis has shown that higher coffee intake is associated with a lower risk of Alzheimer’s disease (15).