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Check out eight health benefits of coffee that have been scientifically proven

The benefits of coffee are not just taste and energy. If consumed in moderation, it can be a great health ally. Coffee can improve cognitive and physical performance, provide antioxidants and nutrients, among other benefits. Check out!

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1. It makes you smart

In addition to helping to keep the body awake, coffee can improve cognitive performance. This is due to the caffeine present in the drink, which is one of the most consumed psychoactive stimulants in the world.

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In the brain, caffeine blocks the effects of a neurotransmitter called adenosine. By blocking the inhibitory effects of adenosine, caffeine increases neuronal firing in the brain and the release of other neurotransmitters such as dopamine and norepinephrine (see studies on this: 1, 2). This performance temporarily improves mood, reaction time, memory, wakefulness and general brain function (see study about it here: 3).

• How To Increase Dopamine With 11 Natural Tips

2. Helps burn fat and improve physical performance

There's a good reason why caffeine is easy to find as one of the components of weight-loss supplements. As it is a stimulant, it speeds up metabolism and increases the oxidation of fatty acids (see studies about it here: 4, 5, 6). Furthermore, according to two studies, caffeine improves athletic performance (see studies here: 7, 8). Two other studies concluded that it increases physical performance by 11% and 12% (see studies about it here: 9, 10).

3. Reduces the risk of type 2 diabetes

Type 2 diabetes is a lifestyle-related disease that has reached epidemic proportions. It has increased tenfold in a few decades and affects about 300 million people. It is characterized by high blood glucose levels due to insulin resistance or the inability to produce insulin.

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In observational studies, coffee has often been associated with a lower risk of type 2 diabetes. This risk reduction ranges from 23% to 67% (see related studies here: 11, 12, 13, 14).

A review that analyzed 18 studies with a total of 457,922 participants concluded that for every additional cup of coffee per day, there is a 7% reduction in the risk of type 2 diabetes. The more coffee people drank, the lower the risk (see studies about it here: 15).

4. Reduces the risk of Alzheimer's and Parkinson's

In addition to improving cognitive performance, coffee helps protect the brain from neuronal degeneration. Alzheimer's disease, which is the most common neurodegenerative disorder in the world and one of the main causes of dementia, has a 32% to 60% lower risk of appearing in coffee drinkers (see studies about it here: 16, 17, 18 , 19, 20).

5. Good for the liver

Resized and edited image by Brigitte Tohm is available on Unsplash

The liver is an essential organ for the body. But he is very vulnerable to excessive consumption of alcohol and fructose (a type of sugar). Excessive alcohol consumption and hepatitis can lead to the development of cirrhosis. Coffee, on the other hand, reduces the risk of developing this disease by up to 80%. According to some studies, the consumption of four or more cups a day provided stronger effects (see studies about 21, 22, 23 here). Drinking can also reduce the risk of liver cancer by about 40% (see studies on this 24, 25).

6. Decreases the risk of premature death

A large observational study found that coffee consumption is associated with a lower risk of death from all causes (see study here: 26).

This effect is most significant in people with type 2 diabetes. Another study showed that coffee drinkers have a 30% lower risk of death over a 20-year period (see study here: 27).

7. It's loaded with nutrients and antioxidants

Many of the nutrients present in coffee beans make it into the final beverage, so one cup of the beverage contains:

• 6% of the RDI (Recommended Daily Intake) of pantothenic acid (vitamin B5);
• 11% IDR of riboflavin (vitamin B2);
• 2% IDR of niacin (B3) and thiamine (B1);
• 3% of the Potassium and Manganese IDR.

Coffee is one of the greatest sources of antioxidants in the Western diet, surpassing many fruits and vegetables (see studies about it here: 29, 30, 31).

8. Has epigenetic effect

A study published in the scientific journal bioRxiv concluded that coffee has an epigenetic effect on the body. This means that it can alter the expression of genes without necessarily altering the genetic sequence, which alters the genetic code.

The analysis was carried out with 15,800 people of European or African descent and concluded that genes that are influenced by coffee are involved in processes such as digestion, controlling inflammation and protecting against harmful chemicals. It's possible that this explains its health benefits. But more studies are needed.

Take the message into account

Excessive coffee consumption, especially on an empty stomach, can be harmful. Also, keep in mind that most of the studies mentioned above are observational in nature. Such studies can only show association, but cannot prove that coffee caused the benefits.

If you want to ensure the possible health benefits of coffee, avoid adding sugar or sweetener. And if drinking coffee tends to affect your sleep, don't drink after two in the afternoon. If coffee makes you anxious, avoid it or try mixing cocoa. Understand why in the article: "Coffee without anxiety? Mix cocoa!".

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