Top 5 health benefits of black coffee

Coffee is a well-known beverage known for fine-tuning your focus and boosting your energy levels.

Numerous individuals rely on their daily cup of joe as soon as they get up to jumpstart their day. In addition to its energising results, coffee is linked to a lengthy list of possible health benefits, giving you more reason to keep brewing.

Caffeine and its effects 

Coffee has caffeine, a stimulant that increases energy levels and decreases fatigue by changing levels of particular neurotransmitters in the brain. This is because caffeine intercepts the receptors of a neurotransmitter called adenosine, rising levels of more neurotransmitters in your brain that manage energy levels, including dopamine [1].

A small study found that consuming caffeine raised the time to exhaustion during a cycling exercise by 12%, significantly reducing subjective levels of fatigue in participants [2]. Another study had comparable findings, conveying that consuming caffeine before and during a round of golf enhanced performance, increased subjective energy levels, and lowered feelings of fatigue [3].

Here are five other benefits of coffee, aside from being a central nervous system stimulant popular for its ability to fight fatigue and top up energy levels [4]:

May lower risk of type 2 diabetes

Some research indicates that consuming coffee regularly could be associated with a lowered risk of developing type 2 diabetes over the long term. One review of 30 studies uncovered that daily cup of coffee people consumed was linked to a 6% lower risk of developing the condition [5].

This is due to coffee’s capacity to maintain the operation of the beta cells in your pancreas, which are in charge for producing insulin and regulate blood sugar levels. In addition, it is rich in antioxidants and may affect metabolism, insulin sensitivity and inflammation – all of which are concerned in developing type 2 diabetes [6].

Could boost brain health

Although studies have mixed results, some research suggests that coffee may help protect against certain neurodegenerative disorders, including Parkinson’s and Alzheimer’s disease. According to one review of 13 studies, individuals who frequently consumed caffeine had a remarkably lower risk of developing Parkinson’s disease. Caffeine consumption gradually slowed the progression of Parkinson’s disease [7].

Another review of 11 observational studies on more than 29,000 individuals also discovered that the more amount of coffee people consumed, the lower their risk of developing Alzheimer’s disease [8]. Additionally, several studies have confirmed that average coffee consumption could be associated with a lower risk of dementia and cognitive decline [9].

May encourage weight management

According to research, coffee could adjust fat storage and support gut health, which may benefit weight management. A review of 12 studies concluded that higher coffee consumption could be associated with decreased body fat, especially in men [10].

In another research, increased coffee intake was linked to decreased body fat in women [11]. Similarly, one study found that people who had one to two cups of coffee a day were 17% more likely to meet suggested physical activity levels than those who drank less than one cup per day [12]. Higher levels of physical activity could help encourage weight management.

Some studies have found that consuming coffee could be linked with a lower risk of depression. According to a review of seven studies, for each cup of coffee people consumed per day, showed connection to an 8% lower risk of depression [13].

Another study found that having at least four cups a day was associated with a remarkably lower risk of depression in contrast with drinking just one cup per day [14]. Moreover, one study on more than 200,000 people showed that drinking coffee was linked to a lower risk of death by suicide [15].

Could raise longevity

Some research suggests that coffee could help with longevity, because of it many potential health benefits. One review of 40 studies concluded that two to four cups of coffee daily was associated with a lower risk of death – regardless of factors like age, weight status, and alcohol consumption [16].

Intriguingly, a test-tube study uncovered that coffee was able to significantly extend the life span of yeast by defending against free radicals and DNA damage [17]. However, more research is required to find out whether this could apply to humans.

It’s good to note that certain studies present health benefits in people with genetic glitches affecting their bodies’ reactions to caffeine. Health experts precautioned that people should not start consuming coffee, or increasing their intake, for health reasons. They also warned too much of it for women during pregnancy could be dangerous.

Coffee is good for you but overdoing it can still be unhealthy. Keep in mind that some evidence is not substantial. 

Many of the mentioned studies were observational, and such examinations can only show linkage but cannot verify that the drink generated the benefits.

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7132598/
[2] https://pubmed.ncbi.nlm.nih.gov/27864638/
[3] https://pubmed.ncbi.nlm.nih.gov/26285020/
[4] https://pubmed.ncbi.nlm.nih.gov/30137774/
[5] https://pubmed.ncbi.nlm.nih.gov/29590460/
[6] https://pubmed.ncbi.nlm.nih.gov/24984989/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353179/
[8] https://pubmed.ncbi.nlm.nih.gov/26944757/
[9] https://pubmed.ncbi.nlm.nih.gov/34784347/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628169/
[11] https://pubmed.ncbi.nlm.nih.gov/32361729/
[12] https://pubmed.ncbi.nlm.nih.gov/30135386/
[13] https://pubmed.ncbi.nlm.nih.gov/26339067/
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163886/
[15] https://pubmed.ncbi.nlm.nih.gov/23819683/
[16] https://pubmed.ncbi.nlm.nih.gov/31055709/
[17] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7765085/

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The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.