Table of Contents
Introduction
If you’re someone who starts their day with a cup of coffee, be it hot or cold, then you’re in for a treat. Your daily dose of coffee is much more than just a caffeine boost. It contains a variety of nutrients, vitamins, and minerals that offer a range of health benefits.
Most people associate coffee with caffeine, but coffee beans also contain antioxidants and other beneficial compounds that can reduce inflammation and protect against various diseases, according to experts from Johns Hopkins University School of Medicine.
So, if you’re a coffee drinker, you might be interested in the following information about the health benefits of coffee.
Is Drinking Coffee Every Day Safe?
The short answer is yes, drinking coffee every day is generally safe. However, there are some conditions that come with this. To keep your health in check, you need to follow some guidelines.
For example, how much coffee is too much coffee? The recommended amount of coffee for most people is 3-5 cups per day or up to 400 milligrams of caffeine. But keep in mind that different drinks have different amounts of caffeine, and some energy drinks can contain dangerous amounts of caffeine.
The U.S. Food and Drug Administration has warned that liquid or powdered caffeine can contain toxic levels of caffeine. One teaspoon of powdered caffeine is equivalent to about 28 cups of coffee, which could lead to serious health problems or even death.
In the past, coffee was considered harmful, but the 2015 Dietary Guidelines changed that perspective. Occasional and moderate coffee consumption is now considered part of a healthy diet.
However, not everyone can consume coffee. Pregnant and breastfeeding women, children, young adults, and people taking medication are advised to avoid caffeine and coffee. Overconsumption of coffee can also lead to side effects such as headaches, nervousness, insomnia, muscle tremors, irritability, and frequent urination.
For example, how much coffee is too much coffee?
When consumed in moderation, 3-5 cups of coffee per day, or up to 400 milligrams of caffeine, appears to be healthy for most people. Remember that different drinks have different amounts of caffeine, especially in those energy drinks.
The U.S. Food and Drug Administration has warned that liquid/powder caffeine can contain toxic levels of caffeine quantities. To give you an example, one teaspoon of powdered caffeine is equal to around 28 cups of coffee. Such high caffeine intake might result in major health issues and even death.
9 health benefits of drinking coffee
Contrary to popular belief, drinking coffee daily has numerous health benefits. From boosting memory to reducing the risk of liver diseases, coffee can have a positive impact on one’s health. Here are nine reasons why you should consider incorporating coffee into your daily routine.
- Improves memory
Caffeine has been found to have a direct impact on memory and focus-related brain regions, leading to improved short-term memory and concentration clarity. The exact amount of caffeine needed for this impact and how long it lasts varies from person to person.
- Supports heart health
With cardiovascular disease being one of the leading causes of death worldwide, drinking coffee may lower the risk of death by promoting heart health. A 2018 study found that individuals who drink three to five cups of coffee a day have a 15% lower risk of developing heart disease. Moderate caffeine consumption also decreases blood pressure and reduces the risk of heart failure.
- Lowers the risk of diabetes
Type 2 diabetes is a chronic health condition that affects how the body uses sugar. Drinking 2-3 cups of coffee every day may help reduce the risk of developing this condition by facilitating the body’s use of insulin and protecting insulin-producing cells. This leads to efficient regulation of blood sugar.
- Rich in antioxidants
Coffee is a great source of antioxidants, containing more antioxidants than cocoa and tea. Antioxidants repair and prevent damage to genetic material and cells, with coffee being the number one source of polyphenols, a type of antioxidant needed in our diet. The antioxidants in coffee help fight against inflammation and have been linked to the prevention of certain cancers, arthritis, and atherosclerosis.
- Enhances physical activity
By keeping us energized, coffee encourages physical activity and exercise. Moderate consumption of coffee does not lead to dehydration and can also increase contraction of striation muscles, reduce an athlete’s perception of pain, and boost fatty acid levels in the blood, leading to greater endurance.
- Reduces the risk of liver diseases
Daily coffee consumption has been linked to a lower risk of liver diseases, including hepatocellular carcinoma, cirrhosis, and fatty liver diseases. A 2017 study found that drinking coffee every day could reduce the risk of chronic liver disease by 15%. Additionally, drinking two cups of coffee can reduce liver scarring in most people.
- Good for skin
Coffee is popular in the beauty market due to its benefits for the skin. With caffeine and antioxidants like chlorogenic acid, a type of polyphenol with anti-inflammatory and antimicrobial properties, coffee can protect skin from photoaging and treat skin conditions like eczema, psoriasis, and acne.
- Improves gut health
Studies have shown that coffee drinkers have a diverse gut microbiome, attributed to coffee’s soluble fiber and prebiotic qualities. This nourishes good gut bacteria and improves overall gut health.
- Supports weight loss
As long as sugar or sweeteners are not added, coffee can help with weight loss by promoting gut health and regulating fat storage. Caffeine’s ability to suppress hunger and alter metabolic activity may lead to weight loss effects, with coffee drinkers 18% more likely to maintain weight loss over the long term.
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Conclusion
If you’re like most adults, it only makes sense that coffee is part of your daily routine like everyone else. Whether you like the sizzling hot filter coffee of the South or the Iced Americano from Starbucks, we all are united by one: our absolute love for coffee.
And on that happy note, we also successfully cleared the confusion of how much coffee is good for you and discussed its amazing benefits. Along with your everyday dose of caffeine, you also receive some great benefits from your cup of coffee. Did you know these benefits earlier? If not, which one surprised you the most? Don’t forget to tell us in the comments below!
