Health Benefits of Coffee

Coffee is one of the most popular beverages consumed worldwide, and it is enjoyed by millions of people every day. In addition to its delicious taste and energy-boosting effects, coffee has some surprising health benefits. Numerous studies have shown that moderate coffee consumption can help reduce the risk of various chronic diseases, such as type 2 diabetes, liver disease, and certain types of cancer. This article will explore the science behind the health benefits of coffee, recommended dosage, and implications on health.

What is Coffee?

Coffee is a brewed beverage made from roasted coffee beans, which are the seeds of the Coffea plant. The two most commonly grown species of coffee are Coffea arabica and Coffea robusta. Arabica coffee is considered to be of higher quality, with a more delicate flavour and lower caffeine content than Robusta coffee.

Caffeine Content

Caffeine is a naturally occurring stimulant found in coffee that affects the central nervous system. It is the primary reason why people consume coffee, as it can help increase alertness and reduce fatigue. The amount of caffeine in coffee can vary depending on the brewing method, roast level, and type of coffee bean used. On average, an 8-ounce (240ml) cup of coffee contains approximately 80-100 milligrams of caffeine.

Implications on Health

Mental Performance 

One of the most well-known benefits of coffee is its ability to increase alertness and improve mental performance. The caffeine in coffee stimulates the central nervous system, which can help improve cognitive function. Several studies have shown that caffeine can improve memory, attention, and reaction time. In a randomized controlled trial, participants who consumed 200 milligrams of caffeine (equivalent to one to two cups of coffee) experienced improved reaction time, mood, and cognitive performance compared to those who consumed a placebo².

Type 2 Diabetes

Type 2 diabetes is a chronic disease characterized by high blood sugar levels due to the body's inability to use insulin effectively. Several studies have found that moderate coffee consumption can help reduce the risk of developing type 2 diabetes². A meta-analysis of 30 studies found that individuals who consumed three to four cups of coffee per day had a 25% lower risk of developing type 2 diabetes than those who consumed little or no coffee³. Additionally, coffee contains chlorogenic acid, a type of polyphenol that has been shown to improve glucose metabolism and insulin sensitivity.

Liver Disease

The liver is responsible for filtering toxins and waste products from the blood. Chronic liver diseases, such as cirrhosis and hepatocellular carcinoma, are significant global health problems that can result from long-term exposure to toxins, viral infections, and other factors. However, several studies have found that moderate coffee consumption may help reduce the risk of liver disease. A meta-analysis of 16 studies found that individuals who consumed two cups of coffee per day had a 44% lower risk of developing liver cirrhosis than those who did not consume coffee⁴. Additionally, another meta-analysis of 8 studies found that coffee consumption was associated with a 40% lower risk of liver cancer⁵.

Cancer

Cancer is a complex disease characterized by uncontrolled cell growth that can result in the formation of tumors. While the exact causes of cancer are not fully understood, several risk factors have been identified, including exposure to environmental toxins, genetic factors, and lifestyle factors such as diet and exercise. Recent research has also suggested that moderate coffee consumption may help reduce the risk of certain types of cancer.

A meta-analysis of 59 studies found that individuals who consumed four cups of coffee per day had a 16% lower risk of developing colorectal cancer⁶ than those who did not consume coffee. Another study found that women who consumed three cups of coffee per day had a 20% lower risk of developing basal cell carcinoma⁷, a type of skin cancer, than those who consumed less than one cup per month.

Antioxidants

Coffee is also rich in antioxidants, which are compounds that protect the body against damage caused by harmful molecules called free radicals. Polyphenols, a type of antioxidant found in coffee, have been shown to have a wide range of health benefits, including reducing inflammation, improving blood vessel function, and protecting against chronic diseases such as cardiovascular disease and cancer.

Inflammation

Inflammation is a natural response by the body's immune system to fight infection and injury. However, chronic inflammation can contribute to the development of chronic diseases such as type 2 diabetes, cardiovascular disease, and cancer. Studies have shown that coffee's bioactive compounds, including polyphenols and caffeine, may help reduce inflammation in the body.

A study of over 1,000 individuals found that those who consumed the most coffee had lower levels of inflammatory markers than those who consumed the least amount of coffee⁸. Additionally, a meta-analysis of 11 studies found that coffee consumption was associated with a 6% lower risk of developing cardiovascular disease⁹.

Recommended Amount

While moderate coffee consumption has been associated with several health benefits, it is important to note that excessive consumption can have negative effects on health. High doses of caffeine can lead to jitters, anxiety, and insomnia, while consuming large amounts of coffee may increase the risk of heart disease and other health problems.

The Dietary Guidelines for Australians recommend up to three to five 8-ounce cups of coffee per day, or around 400 milligrams of caffeine¹. However, it is important to note that individual needs and risks may vary. Pregnant women, for example, are advised to limit their caffeine intake to less than 200 milligrams per day, while some people may need to avoid coffee altogether due to medical conditions or sensitivities.

Conclusion 

Coffee is a popular and beloved beverage enjoyed by millions of people worldwide. In addition to its delicious taste and energy-boosting effects, coffee has several potential health benefits, including reducing the risk of chronic diseases such as type 2 diabetes, liver disease, and certain types of cancer. These benefits may be due to coffee's bioactive compounds, including antioxidants and polyphenols, which have been shown to protect the body against inflammation and carcinogens.

While moderate coffee consumption is generally considered safe and may have health benefits, excessive consumption can have negative effects on health. It is important to consume coffee in moderation and choose simple preparations that minimize added sugars and calories. Individuals with medical conditions or sensitivities should talk to their healthcare provider before consuming coffee.

Overall, coffee can be a healthy and enjoyable part of a balanced diet. So go ahead and pour yourself a cup of joe – your body may thank you for it.

REFERENCES:

1. Australia, H. (2022). Caffeine. [online] www.healthdirect.gov.au. Available at: https://www.healthdirect.gov.au/caffeine#:~:text=affected%20by%20caffeine.-.
2. Australian Government (2013). EAT FOR HEALTH Australian Dietary Guidelines Providing the scientific evidence for healthier Australian diets. pp.1–226.
3. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. (2018). BMJ, p.k194. doi:https://doi.org/10.1136/bmj.k194.
4. , O. J. Kennedy et al., Alimentary Pharmacology & Therapeutics, doi:10.1097/MCG.0000000000000208, published online 25 January 2016.
   http://onlinelibrary.wiley.com/doi/10.1111/apt.13523/full
5. Larsson, S.C. and Wolk, A. (2007). Coffee Consumption and Risk of Liver Cancer: A Meta-Analysis. Gastroenterology, 132(5), pp.1740–1745. doi:https://doi.org/10.1053/j.gastro.2007.03.044.
6. Schmit, S.L., Rennert, H.S., Rennert, G. and Gruber, S.B. (2016). Coffee Consumption and the Risk of Colorectal Cancer. Cancer Epidemiology Biomarkers & Prevention, 25(4), pp.634–639. doi:https://doi.org/10.1158/1055-9965.epi-15-0924.
7. Song, F., Qureshi, A.A. and Han, J. (2012). Increased Caffeine Intake Is Associated with Reduced Risk of Basal Cell Carcinoma of the Skin. Cancer Research, 72(13), pp.3282–3289. doi:https://doi.org/10.1158/0008-5472.can-11-3511.
8. Paiva, C., Beserra, B., Reis, C., Dorea, J., Da Costa, T. and Amato, A. (2017). Consumption of coffee or caffeine and serum concentration of inflammatory markers: A systematic review. Critical Reviews in Food Science and Nutrition, 59(4), pp.652–663. doi:https://doi.org/10.1080/10408398.2017.1386159.
9. Poole, R., Kennedy, O.J., Roderick, P., Fallowfield, J.A., Hayes, P.C. and Parkes, J. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, 359, p.j5024. doi:https://doi.org/10.1136/bmj.j5024.