Most folks know that there are good and bad reasons to drink coffee, but let’s focus on the good stuff. If you’re one of the 54% of American adults who drink coffee daily, you’ll be glad to know the benefits it offers are numerous.
**Antioxidants**
Coffee is a major source of antioxidants for Americans, more so than any other food or drink. While fruits and veggies also provide antioxidants, those from coffee are absorbed better by the body. These antioxidants help reduce inflammation and lower the risk of inflammation-related disorders like cardiovascular disease. In fact, a cup of coffee has more antioxidants than typical servings of oranges, raspberries, grape juice, or blueberries.
**Relieve Stress**
In a study involving sleep-deprived rats, researchers found that just the smell of coffee altered brain proteins tied to stress. Although this was specific to stress from sleep deprivation, it suggests that the aroma of coffee could help you feel less stressed.
**Good for Your Liver**
Research from 2006 showed that people over 22 who drank one or more cups of coffee daily had about a 20% lower risk of developing cirrhosis of the liver, a disease often caused by heavy alcohol consumption. Coffee might also protect against non-alcoholic fatty liver disease (NAFLD). Both regular and decaf coffee help lower liver enzyme levels.
**Feel Happier**
A study by the National Institute of Health found that people who drink four or more cups of coffee a day are about 10% less likely to feel depressed. This is due to coffee’s high levels of antioxidants. Another long-term study of 86,000 nurses indicated a lower risk of suicide in regular coffee drinkers. Harvard’s School of Public Health also found that drinking 2 to 4 cups of coffee daily might cut the risk of suicide by about 50%, thanks to coffee acting as a mild antidepressant by boosting the production of neurotransmitters like dopamine, serotonin, and noradrenaline.
**Boost Physical Performance**
Drinking a cup of coffee before working out can enhance athletic performance, especially in endurance sports like cycling and running. Caffeine increases fatty acids in the bloodstream, allowing muscles to use fat for energy and preserving carbs for later. Two cups of coffee after a workout can also reduce muscle pain by nearly half.
**Support Brain Health**
Studies by two Florida universities showed that people over 65 with higher caffeine levels in their blood might develop Alzheimer’s disease up to four years later than those with lower levels. While caffeine doesn’t protect everyone, it may reduce the risk and delay the onset of Alzheimer’s.
**Lower Risk of Type 2 Diabetes**
Consuming six or more cups of coffee daily can lower the risk of diabetes by about 22%. Specifically, each cup reduces the risk of type 2 diabetes by 9% with caffeinated coffee and 6% with decaf.
**Manage Parkinson’s Symptoms**
People with Parkinson’s disease who drink coffee may experience better control over their movements. Regular caffeine consumption is also linked to a lower risk of developing Parkinson’s.
**Heart Health**
A study conducted in Korea found that drinking 3 to 5 cups of coffee daily could decrease the early signs of heart disease. However, dietary differences between Korean and Western populations should be considered.
**Reduce Cancer Risk**
Moderate coffee consumption can lower the risk of colorectal cancer by about 26%, and the benefits increase with higher intake. Drinking 1 to 3 cups of coffee daily can reduce the risk of liver cancer by about 29%. Over a 20-year study involving nearly 113,000 women, those who drank three or more cups of coffee daily were less likely to develop skin cancer.
**Dietary Guidelines**
According to the USDA, 3 to 5 cups of coffee daily is generally good for overall health and reduces the risk of many diseases. Adding sugar, cream, and flavored additives can reduce these benefits. A cup of coffee can provide about 1.8 grams of fiber, contributing to the recommended 20 to 38 grams per day.
For most people, coffee can be a healthy part of their diet. However, those with caffeine sensitivity, heart conditions, or pregnant women should consult their doctor and might benefit from decaf options. Always check with your healthcare provider before making significant changes to your diet and stay up to date with regular health checkups.