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

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.

    Featured photo credit: Kaboompics via kaboompics.com

    Reference

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    Last Updated on May 15, 2019

    How to Tap Into the Power of Positivity

    How to Tap Into the Power of Positivity

    As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

    “Happiness cannot come from without, it comes from within.” – Helen Keller

    When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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    Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

    We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

    But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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    So…how exactly are we to achieve that?

    It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

    1. Learn to substitute every negative thought with a positive one.

    Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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    2. See the positive side of every situation, even when you are surrounded by pure negativity.

    This one is a bit harder to put into practice, which does not mean it’s impossible.

    You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

    3. At least once a day, take a moment and think of 5 things you are grateful for.

    This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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    4. Change the mental images you allow to enter your mind.

    How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

    So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

    If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

    And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

    Featured photo credit: Kyaw Tun via unsplash.com

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