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Last Updated on January 22, 2021

20 Health Benefits of Coffee (And How to Get the Maximum Benefits of It)

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20 Health Benefits of Coffee (And How to Get the Maximum Benefits of It)

Coffee often gets a bad rap, based on everything ranging from its caffeine content to the stains it leaves on your teeth. But the truth is that the benefits to this beverage far outweigh many of the perceived negatives associated with it. What’s often overlooked is the fact that coffee is so much more than just caffeine.

In its original form, it’s a whole food that contains a plethora of beneficial nutrients and antioxidants. The key is knowing where to find high-quality coffee and how to avoid losing any of its health benefits by decreasing its nutrient content or adding harmful substances, like artificial ingredients.

Let’s look at the amazing health benefits of coffee in this article.

Health benefits of coffee (that will also make you happier)

1. Help you burn more calories

In one Spanish study, athletes who drank the equivalent of 12 ounces of coffee before working out burned roughly 15% more calories for as much as three hours after exercising.[1]

Even if you don’t work out, drinking coffee has also been proven to boost your metabolism by 10 to 20%, for those who drink one to two cups per day. As a result, you can burn some calories (and even help you to lose weight if you’re on a diet and do exercises.)

2. Improve your circulation

Drinking a five ounce cup of coffee has been proven to cause a 30% boost in capillary blood flow according to a Japanese study.

This level of increased blood circulation results in better oxygenation of your body’s tissues which has a number of benefits, such as improved performance in physical activities.

3. Have a pain-reducing effect

Research from the University of Illinois determined that two to three cups of coffee can decrease participants’ perceived level of pain, in this case following a workout.

These findings were repeated in a University of Georgia study where participants reported a 48% decrease in muscle soreness, vs. 30% and 25% with naproxen and aspirin, respectively.

4. Improve your endurance

Not only can coffee decrease your perceived level of pain during physical exertion, it can also decrease your perceived level of exertion. By reducing the amount of energy you feel, you’re expending (by more than 5%), and your exercise actually feels easier.

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As a result, drinking coffee before working out can improve exercise performance by more than 11%, since you feel like you’re exerting less energy.

5. Help preserve your muscle tissue

When you drink coffee, your brain releases a substance called Brain-Derived Neurotrophic Factor (BDNF), which supports the powerhouse of your muscles. Without this essential factor, muscles are more likely to experience atrophy.

Essentially, the caffeine in coffee helps stave off age-related strength loss which can also reduce your risk of injuries.

6. Make you smarter

Caffeine in coffee induces feelings of alertness and increased energy as a result of its interactions with adenosine receptors in the brain.[2]

This causes an improvement in various areas of brain function such as reaction times, vigilance, and general cognitive function.

7. Improve your memory

Another important brain function supported by coffee consumption is enhanced memory.

Drinking two eight-ounce cups of coffee per day has been proven to improve long-term memory.[3]

8. Lower your risk for depression

Coffee has also been linked to a lower rate of depression, especially in women. Those who consume as many as four eight-ounce cups per day have been found to lower their depression risk by as much as 20%.

This lowered risk is due to the fact that coffee also has an impact on the production of brain chemicals like serotonin and dopamine.

9. Reduce your risk of some cancers

So far, coffee has been linked to a lowered risk for both liver and colorectal cancer, the world’s third and fourth most common cancers.

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Coffee drinkers appear to be at a 40% lower risk for liver cancer and a 15% lower risk of colorectal cancer if they drink four to five cups per day. Links have also been found between coffee drinkers and a lower risk of basal cell carcinoma, a type of skin cancer.

10. Reduce your risk for heart disease

Studies over the years have claimed that consuming caffeine can increase your blood pressure. While this is true, the effect has been determined to be quite small and generally only present in those who don’t drink coffee regularly. There is no study found to support the idea that coffee increases the risk of heart disease.

However, evidence shows that coffee can reduce the risk of heart diseases in some individuals, particularly in women. Coffee drinkers are also at a 20 percent lower risk of stroke.[4]

11. Protect your liver

In addition to preventing cancer of the liver, coffee has also been shown to prevent other common diseases affecting the liver, such as hepatitis and fatty liver disease.

Coffee can protect against cirrhosis of the liver, where the organ is majorly damaged by scar tissue, by as much as an 80% lower risk in people who drink four or more cups each day.

12. Helps to combat gout

Gout is a condition caused by an increase in uric acid in the blood. Men who drank four to five cups of coffee a day had a 40 percent lower relative risk of gout compared to men who didn’t drink coffee.[5]

Decaf coffee also modestly lowered gout risk

13. Help you obtain numerous nutrients and antioxidants

Coffee has been found to contain a tremendous amount of antioxidants. In fact, many people in Western culture get more antioxidants from coffee than they do from fruits and vegetables combined.

Other important ingredients include riboflavin (11% of the RDA), potassium (3%), magnesium and niacin (2% each). These amounts are increased if you drink more than one cup per day.

14. Lower your risk of type 2 Diabetes

Type 2 Diabetes is an affliction that currently affects around 300 million people across the world. Coffee drinkers have the ability to reduce their risk with every cup of coffee they drink.

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Results from various studies seem to indicate around a 7% reduction in risk for every cup consumed, with the heaviest coffee drinkers lowering the risk by as much as 67%.[6]

15. Make you more energetic

This benefit seems pretty obvious. It’s the reason many people turn to their morning cup of coffee.

There’s no doubt coffee can give you that extra boost you need, especially when you’ve had insufficient sleep. This is due to the caffeine which acts as a stimulant that helps you feel more alert and focused. It also gives you a boost in energy and helps you keep going when you’re low on stamina.

You can even boost your productivity if you drink coffee strategically, here’s how: How to Drink Caffeine With Strategy to Boost Your Productivity

16. Lower your risk of Alzheimer’s

Studies at both the University of Miami and the University of South Florida have found a proven link between coffee consumption and a reduced risk in dementia, of which Alzheimer’s is one type.

In fact, those who consumed around three cups each day were also 65% less likely to develop Alzheimer’s. Coffee drinkers also have a lower risk, around 32 to 60%, of developing Parkinson’s disease, another top neurodegenerative disease.

17. Make you feel less stressed just by smelling coffee

Researchers at the Seoul National University found that sleep-deprived rats who were exposed to the scent of coffee experienced a decrease in brain proteins that cause stress.[7] It’s worth noting that this reduction in stress was tied specifically to stress resulting from sleep deprivation.

That’s a piece of good news for those who don’t prefer the taste of coffee.

18. Make you feel happier

Being happy is healthy, right? And for those who love coffee, there’s nothing better than that familiar warmth and taste that gets you going each morning, or any time of the day.

19. Help you live longer

While it’s uncertain in exactly what ways drinking coffee lowers your risk of death, there definitely seems to be a correlation.

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Research performed by the National Cancer Institute (NCI) determined that people who drink three or more cups each day are at a 10% lower risk of death. Perhaps the most important ramification of this study is that drinking coffee does not seem to adversely affect your health, as earlier research seemed to indicate.

20. Promote sustainability

Recent years have seen the increasing popularity of fair trade coffee which protects small coffee farmers worldwide.

As fair trade organizations work to improve farmers’ rights and earning potential, they also promote social, economic, and environmental sustainability. They encourage shade-grown and organic coffee, part of what makes the beans grown in places like Costa Rica superior to those you might get from larger commercial distributors.

Any potential risks of drinking coffee?

There are a few important factors you should consider if you want to enjoy the benefits of coffee:

  • Since many of these benefits are directly linked to the caffeine in coffee, you won’t get the same perks from decaf. You can also decrease the health benefits by adding things like artificial sweeteners and creamers.
  • While coffee can certainly help you resist fatigue, drinking it in excess can lead to adrenal exhaustion.
  • Coffee is also a diuretic. Drinking too much of it can result in dehydration.

As you can see in the following infographic, coffee can be both an angel and evil. If you’re not drinking too much of it, it can cause negative results:[8]

    You can find out more about the side-effects of drinking too much coffee in this article: What Drinking Coffee Does to You

    How to get the maximum benefit from coffee?

    To get the maximum benefit from your coffee, opt for whole coffee beans and grind them right before you’re ready to brew your coffee. Black coffee is recommended if you want to experience more of the benefits.

    You’ll also want to go with organic coffee beans since those that aren’t pesticide-free are often among the most heavily-sprayed crops in existence.

    The best way to find beans that are free of chemicals is to look for the 100% Organic seal or visit a local coffee farm and buy them directly from the grower. Your taste buds and your health will thank you.

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    Featured photo credit: Kaboompics via kaboompics.com

    Reference

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    Last Updated on August 12, 2021

    20 Delightful Tea And Coffee Recipes You Should Try At Least Once

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    20 Delightful Tea And Coffee Recipes You Should Try At Least Once

    It’s likely that you drink a fair amount of tea or coffee every day. Even if you don’t drink them daily, you probably don’t stay away from occasionally sipping a cup of tea or coffee, as you fancy. Be it a cold winter day or a hot summer afternoon, these caffeine packed beverages are a popular choice. With the extra touch of additional ingredients for taste and health, your caffeine beverage now comes in a variety of creative recipes. Here, below, are 20 delightful tea and coffee recipes to jazz up your regular caffeine dosage and shake you free from your thirst.

    1. Easy Chai Tea

    1

      Easy chai tea is a “throw-in-what-you’ve-got” tea that you can literally spice up with exotic spices to keep you warm through a cold winter. Although winter is almost over, you can’t go wrong trying out this simple recipe. It could even replace your morning and evening beverage—who knows?—since it’s so very simple to prepare. (Click here for the recipe)

      2. Hot and Spicy Himalayan Tea

      2

        A nice infusion of a whole lot of spices and Darjeeling tea, this hot and spicy Himalayan tea is what has been keeping the people high in the Himalayan mountains warm for ages. Get the taste of Himalaya in a cup with this recipe. (Click here for the recipe)

        3. Hot Cranberry Tea

        3

          “A cup of tea can solve anything.” When the cup of tea is as good as hot cranberry tea, you don’t worry about having to solve anything. The hot cranberry tea smells just as good as it tastes. You can get inventive making it with the spices that are readily available in your cupboard. (Click here for the recipe)

          4. Hibiscus Lemongrass Tea

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          4

            Hibiscus is slowly gaining popularity in the beverage industry for the health benefits it brings, along with its authentic color and taste. Try hibiscus lemongrass for once instead of lemon in your tea and see. It is just as good iced as it is hot and is easy to prepare. (Click here for the recipe)

            5. Matcha Tea

            5

              Matcha tea comes with plenty of health benefits. You can prepare matcha tea at home in several ways. In the simplest version, all you have to do is measure the required amount of matcha tea powder and mix it with a small amount of boiling water. Then, you add additional water as necessary. (Click here for the recipe)

              6. Perfect Vanilla Tea

              6

                Vanilla comes second in the list of the most expensive spices in the world. Its elegant flavor explains why vanilla is loved so much in a wide variety of pastries and beverages. Perfect vanilla tea is a perfect blend of plain tea and exotic spices to create a perfect mug any time of day. (Click here for the recipe)

                7. Lemon Spiced Wellness Tea

                7

                  Feel a bit under the weather? Tea. Even better: lemon spiced wellness tea. It contains no sugar but you can sweeten it as you like. This is your road to wellness. (Click here for the recipe)

                  8. Chocolate Mint Cappuccino

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                  8

                    Most of us start our day with a big cup of coffee. Hot chocolate mint cappuccino coffee to start a cold winter day- nothing is more soul-warming than that. The invigorating flavor of mint and the richness of chocolate in this cappuccino will take your coffee experience up a notch. (Click here for the recipe)

                    9. Italian Cappuccino

                    9

                      In Italian, cappuccino literally means “little cap”. The frothy, foamy little cap of milk and cream on top of the espresso base has won millions of hearts around the world, making coffee the most popular beverage. It’s best when you use fresh coffee to prepare this drink. This Italian cappuccino would be a nice start to the day during a cold winter or any time of year. (Click here for the recipe)

                      10. Caramel Macchiato

                      10

                        Caramel always leaves its mark when used in any kind of food or beverage. This delicious cup of caramel macchiato is sure to leave you wishing for more. You can try it with different kinds of flavored syrups as substitutes to caramel. Try a cup of warm caramel macchiato with some cookies for a perfect snack. (Click here for the recipe)

                        11. Coffee Frappe

                        11

                          You don’t always have to take your coffee hot; try a frappe. If you like blended coffee drinks, blend vanilla ice cream, vanilla extract, coffee, milk, ice, and simple syrup in a blender until smooth; pour it in a tall glass; top it up with whipped cream and sprinkle the cocoa powder. Enjoy! You can prepare it in an instant. (Click here for the recipe)

                          12. Walnut Coffee Frappe

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                          12

                            Blend in some walnut with your coffee frappe and there you have your walnut coffee frappe! This delicious coffee shake will shake you up with its rich texture and taste. There isn’t any better way to enjoy the taste of walnut in a beverage. Treat your family to this delightful frappe to win them over. (Click here for the recipe)

                            13. Easy Peppermint Mocha

                            13

                              If you love the peppermint flavor, you will love this even more: mocha and peppermint. They blend perfectly together. This simple peppermint mocha is easy to make with easily available ingredients and the taste will stimulate your taste buds. The crushed peppermint candy cane topping makes it delightfully minty. (Click here for the recipe)

                              14. Cinnamon Dolce Latte

                              14

                                The simple cinnamon syrup is the secret to this wonderful coffee treat. After all, it’s a cinnamon dolce latte. The heartwarming taste of butter and brown sugar also mix together beautifully in this latte. You can leave out the butter and this drink still stands out for its delightful taste. Give it a try at home and save yourself a trip to Starbucks. (Click here for the recipe)

                                15. Skinny Caramel Frappuccino

                                15

                                  This Starbucks-style Frappuccino is cold, creamy rich and truly satisfying. You might be wondering why they call it “Skinny” Caramel Frappuccino. Every ingredient, including the sweetener in this beverage is sugar-free and fat-free to make sure that you stay “skinny” like you want, and there’s guaranteed satisfaction. The recipe claims to have only 50 calories per serving. (Click here for the recipe)

                                  16. Chocolate Cherry Jubilee Frappe

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                                  16

                                    There is no wrong time for a frappe, so here’s another frappe with creative flavors. Mix in a cherry flavor to your coffee frappe to add a new taste twist. This drink is chocolaty and the cherry flavor blends really well with it. I’m sure you will love this chocolate, coffee and cherry combo. (Click here for the recipe)

                                    17. Lemonade Sweet Tea

                                    17

                                      Lemon goes very well with any kind of tea, hot or iced. A tall glass of hot lemon tea early in the morning helps cleanse your digestive system, experts say. This tall glass of cold lemon tea is equally revitalizing and thirst quenching. (Click here for the recipe)

                                      18. Ginger-and-Honey Sweet Tea

                                      18

                                        Tea is known to have antioxidants that help you fight aging. Add ginger and honey to it and get a healthy and delightful iced tea. Sip and savor this iced drink on a summer day to beat the heat. (Click here for the recipe)

                                        19. Minty Iced Green Tea

                                        19

                                          People love green tea for the health benefits they believe it has. Studies show that drinking green tea helps fight cancer and heart diseases. Mint leaves add a cool, refreshing flavor to this simple green tea. This makes a healthy beverage perfect for quenching your thirst any time and in any season.  (Click here for the recipe)

                                          20. Nutella Blended Coffee Drink

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                                          20

                                            The infusion of the flavors in this blended coffee is over the top. Chocolate, coffee, Nutella; people love them already for what they are individually. The combo of these three is a unique flavor that you will love even more. (Click here for the recipe)

                                            Featured photo credit: Pexels via static.pexels.com

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