15 Proven Health Benefits and 5 Disadvantages of Coffee

Coffee today is the love of many youngsters. How many times have you, yourself run to get some coffee to stay awake in a lecture? Well, you wouldn’t be the only one. Today with the late nights to complete assignments and homework, we resort to coffee for a little energy boost to keep our eyes open in class. So let me guess, you opened this article to prove to your parents that coffee isn’t harmful? Well if my guess is right then you are at the right place, but you might want to cover the screen when the disadvantages flow in. Here are the 15 proven health benefits of coffee.

Advantages Of Coffee

1) Improves Energy Levels And Increases Alertness

                  Coffee has the ability to increase energy levels, making you feel less tired and drowsy. This happens due to a stimulant commonly known as caffeine, which gets absorbed into the blood stream when you drink coffee and travels to the brain. An inhibitory neurotransmitter called Adenosine that is present in the brain, gets blocked by the caffeine, which in turn increases other neurotransmitters like Norepinephrine and Dopamine, leading to the increase in neurons. 

                  Many controlled trials in humans have shown that coffee enhances various brain functions, which include energy levels, mood, memory, vigilance, reaction time, alertness and many other such functions.

2) Helps In Reducing Fat

                  Caffeine is a one of the very few natural substances that has been proven to aid in burning fat, hence it is found in every fat burning supplement. Several studies have shown that caffeine has the ability to boost the metabolic rate by 3% – 11%, along with significantly burn fat at about 10% in obese individuals, and 29% in lean individuals. This might be seen diminishing among long- term coffee consumers. 

3) Protective Effects On The Liver And Nutritive.

                   Individuals who drink about 4 or more cups of coffee everyday, are said to have up-to 80% lower risk towards cirrhosis.

                    Coffee beans have nutritive properties, that have managed to make their way into your cup. A single cup of coffee may contain Riboflavin (Vitamin B2), Panthothenic Acid (Vitamin B5), Manganese, Potassium, Magnesium and Niacin (Vitamin B3). 

4) Lower Risk Of Type II Diabetes

                    Type II Diabetes is when, the blood sugars have been elevated in context to the insulin or, the inability to secrete insulin. This health problem has affected over 300 million people world wide. 

Studies have shown that people who drink coffee, have been subjected to reduction in the risk to attaining this health problem. Individuals who consume the most coffee have 23%-50% lower risk rate, the reduction of the risk being as high as 67%.

5) Depression And Less Risk Of Suicide

        Harvard School of Public Health conducted studies showing, that women who drink 4 or more cups of coffee are less likely to suffer from depression, also reducing the risk of suicide. The risk committing of suicide reduces by the rate of 53%, hence becoming less likely to commit suicide. 

6) Protective Against Cancer

                     Coffee is seen to act protective against two types of cancer namely, liver cancer which is the third leading cause of cancer death, and colorectal cancer which is fourth in rank. Coffee has been shown to reduce the risk of liver cancer up-to 40%, and reduce the risk of colorectal cancer up to 15%. 

7) Reduces Heart Disease 

     The European journal of Nutrition shows a study where, coffee drinkers have a DNA with stronger integrity as, the white blood cells of coffee consumers have a less chance of spontaneous DNA strand breakage. 

8)  Source Of Antioxidants In The Western Diet 

Coffee is the best and biggest source of antioxidants. Studies have proven that individuals get more antioxidants from coffee, than from fruits and vegetables combined, hence coffee takes a spot between one of the healthiest beverages on the planet. 

9) Longitivity

Longevity and heart health are linked to Greek boiled coffee. A studies published in June 17,2008 called the Annals Of Internal Medicine, showed that women who drank coffee had a lower risk of death from diseases related to the heart, liver, and other diseases, hence promoting a longer lifespan. Another studies showed that coffee consumers were less likely to die prematurely due to diseases like diabetes, forms of cancer and other diseases. 

                         Many studies have shown that coffee helps avoid premature deaths due to diseases, also providing a longer span of life than those who do not consume coffee. 

10) Protection Against Periodontal Disease 

                           Coffee is shown to not promote gum diseases, but offers protective benefits. This was proven by the US Department Of Veterans Affairs Dental Longevity, who studied coffee consumption and dental health among 1,152 men, which was tracked from 1968 – 1998.  

11) Prevention Of Cavities

Brazilian researchers have discovered that, strong black coffee kills the bacteria on the teeth that lead to tooth decay. An addition of milk and sugar would negate this benefit.

12) Prevention Of Retinal Damage  

A study at Cornell University showed that coffee might prevent retinal damage due to oxidation stress. This is due to chlorogenic acid (CLA), which is one of the strongest antioxidants found in the coffee bean. 

13) Reduced Gout Risk 

                       A study of over 50,000 men showed that the risk of developing gout decreases, with the increase of coffee consumption in men.

14) Reduced Heart Attack Mortality Risk

Researchers have found that individuals who drink 3 or more cups of coffee daily after having a heart attack, have the least risk of dying from the heart attack. 

15) Parkinson’s Disease 

U.S. researchers carried out various tests to find the link between Parkinson’s disease risk and coffee consumption. The conclusion of the study being that, the higher the coffee and caffeine intake the lesser the incidence of Parkinson’s disease. The study also showed that the caffeine present in coffee, may help in controlling the movement in people suffering Parkinson’s disease. 

These are proven and published by researchers in their respective books and journals, so yes you can trust these benefits, but like all things, coffee has its disadvantages as well. This would be the right time to cover the screen from your parents, if you want to concentrate only on the benefits.

Disadvantages of Coffee

1) Alteration Of Mood And Anxiety 

Caffeine present in coffee has the ability to alter both mood and psychology along with impacting hormones, neurotransmitters function, nerve signalling and muscles. This is highly applicable if you have existing heath conditions like anxiety, heart problems, or diabetes. Avoiding coffee in such cases would improve your health conditions. 

2) Caffeine Addiction

Consuming too much caffeine could result in caffeine overdose, hence leading to a caffeine addiction. This is harmful as it can overstimulate the body, causing headaches,, irritability, lack of concentration, fatigue, digestive problems and change in appetite,  when you don’t get your required caffeine intake. 

3) Pregnancy Risk

     Women who drink large amounts of coffee, could increase the risk of having fertility problems, since caffeine reduces the muscle activities in the Fallopian tubes, which are responsible for the process of delivering the eggs from the ovaries to the womb. According to The British Journal Of Pharmacology,  caffeine could increase complications related to the pregnancy, since it crosses the placenta and reaches the fetus. Caffeine could linger in the fetus’ system, building up to high toxic levels, as the fetus has an immature or developing metabolic system. If the coffee intake increases from 200-300 milligrams per day, a pregnant woman may be subjected to miscarriage, or the delivery of an infant with a low birth wight. 

4) Coffee Used As A Laxative

Peristalsis is a process in the digestive system that urges us to use the bathroom. Coffee simulates this process, hence people tend to use it as a laxative, but this causes an unwanted problem as well. Coffee not only stimulates peristalsis, it also seems to promote gastric emptying. Due to this the food in the stomach is quickly passed into the small intestines, often without being disintegrated or broken down properly, making it difficult for the nutrient from the food to be absorbed. It also increases the chance of inflammation and irritation within the gastrointestinal track. Decaffeinated coffee has the same properties, so no it isn’t an alternative. 

5) Heartburn Problems

Coffee tends to relax in the lower esophageal sphincter causing acid re-flux and heartburn. The esophageal sphincter should stay tightly closed after a meal, preventing the contents of the stomach from coming back to the esophagus, burning its delicate lining with hydrochloric acid. Decaffeinated coffee and other components of coffee also causes heartburn. 

These were a few proven benefits of coffee and few disadvantages, that clearly show the harmful effects of drinking large amounts of coffee. After all everything at a limit is good, when it exceeds the limit it turns harmful.