The health benefits of coffee are scientifically proven.
Coffee is well-known for providing energy, but its natural antioxidants can also boost your health by reducing the risk of cancer and protecting the liver.
According to Dr. Phung Tuan Giang, Chairman of the Vietnam Institute for Research and Development of Traditional Medicine, coffee is the second most consumed beverage after water in many countries worldwide and is the leading source of caffeine in the average person's diet.
There is still much debate about whether coffee is good or bad for health. Coffee seems to be a double-edged sword. While it can make us feel more alert, productive, and motivated, for some people it has the opposite effect, making them feel anxious, restless, and unable to concentrate.
Coffee not only contains a lot of caffeine but is also rich in antioxidants and contains small amounts of several micronutrients that our bodies need.
"However, it is also associated with various side effects. Health experts often advise that certain groups of people should limit their consumption to avoid adverse health effects," noted Traditional Medicine Practitioner Giang.
There are many different types of coffee based on the type of beans used, the brand, and the brewing method. Photo: Getty
Similarly, Associate Professor Donald Hensrud, a specialist in nutrition and preventive medicine at the Mayo Clinic in Rochester, Minnesota (USA), said: "Coffee sometimes gets a bad reputation. But it can be especially good for you."
Health benefits of coffee
Here's what you need to know about this popular beverage, including the different types of coffee, potential drawbacks, and six scientifically proven benefits that may be good for your health.
According to the authors of a study in the American Journal of Clinical Nutrition, coffee contains many antioxidants that help fight oxidative stress in the body caused by aging, exposure to pollution, chemicals, ultraviolet radiation, poor-quality food, and alcohol.
Consuming coffee daily may offer the following health benefits:
It is possible to reduce the risk of death from all causes.
According to a large 2017 study in the British Medical Journal, people who drink coffee are less likely to die from any cause than those who don't. As a general rule, the US Food and Drug Administration recommends consuming no more than 400 milligrams of caffeine per day.
It may reduce the risk of cancer.
According to Forbes, the findings suggest that coffee is associated with a reduced risk of prostate, endometrial, and other cancers, and may also reduce the risk of certain neurological, metabolic, and liver diseases.
It may help fight type 2 diabetes.
The study notes that drinking coffee may also help reduce the risk of developing type 2 diabetes. The authors found no difference between caffeinated and decaffeinated coffee.
Another large review of 18 studies published in the Archives of Internal Medicine found that each cup of coffee consumed was associated with a 7% reduced risk of developing type 2 diabetes.
Chlorogenic acid, one of the main antioxidants found in coffee, can also reduce the absorption of glucose from sugary or high-carbohydrate foods. This can slow the release of sugar into the bloodstream after meals and may be beneficial in preventing insulin resistance.
It may reduce the risk of liver disease.
According to the data, drinking any amount of coffee compared to not drinking coffee is associated with a reduced risk of non-alcoholic fatty liver disease, cirrhosis, etc. There is also a significant association between coffee consumption and a lower risk of gallstones.
According to physician Giang, a study published in the Archives of Internal Medicine showed that increased coffee consumption was associated with a lower rate of liver disease progression in people with hepatitis C. In fact, alcoholic liver syndrome was reduced by 20% when drinking one cup of coffee a day.
Other studies suggest that coffee may also protect against cirrhosis, including alcoholic cirrhosis.
It may reduce the risk of Parkinson's disease, Alzheimer's disease, and depression.
Research suggests that coffee is associated with a reduced risk of Parkinson's disease. Consumers also have a lower risk of depression and other cognitive disorders, including Alzheimer's disease.
It can improve cardiovascular health.
According to a new study in the Journal of the American College of Cardiology, this beverage also offers several cardiovascular benefits. Drinking two cups a day may significantly reduce the risk of developing coronary heart disease.
The downsides of coffee
In addition, Dr. Hensrud added that coffee has a high caffeine content, making it mildly addictive. Caffeine can temporarily increase blood pressure, especially if you are not a regular coffee drinker.
Pregnant women or those trying to conceive should also limit or avoid caffeine altogether. Dr. Hensrud says that drinking too much can cause miscarriage or prevent conception.
According to the U.S. National Library of Medicine, people may also experience the following negative side effects from excessive caffeine consumption:
- Restless.
- Difficulty sleeping.
- Headache.
- Feeling dizzy.
- Rapid heartbeat.
- Dehydration.
- Worry.
More is needed to achieve the same effect.
The best health benefits of coffee
Pay attention to the caffeine content in each cup and how it affects you. Dr. Hensrud explains that some people are more sensitive to coffee.
Additionally, keep in mind that some coffees from popular chains can have up to 500 calories per serving or more. So, it might be wise to cut back on other things like sugary sweeteners and consider replacing heavy creams with almond milk or low-fat milk.
