What would you do without your morning cup of coffee? Some people love the taste of coffee, while others rely on it to wake up or stay focused. Coffee has become so popular that there are now coffee shops on almost every corner, and even non-coffee drinkers usually have a cup at least once or twice a week. But why do we drink it? Sure, coffee tastes great, but does it really make us healthier? In fact, drinking coffee does have plenty of health benefits that you may not know about.
Boosts metabolic rate
This year, scientists working for Nestle Research Center in Switzerland published a study on mice. The investigation showed that components in coffee increase production of fat-burning enzymes in human liver cells. In theory, that might mean drinking coffee could boost fat burning and provide an extra edge to people trying to lose weight. Researchers noted they aren't certain yet whether drinking caffeinated or decaffeinated coffee provides these benefits — nor do they know if similar effects can be obtained by consuming caffeine alone. It's also unclear what levels of consumption may prove helpful or harmful. More research is needed before any final conclusions can be drawn on coffee's metabolism-boosting effects.
Strengthens bones
Caffeine is a known osteoporosis drug. For example, in an 18-year study that analyzed 30,000 women's health records, researchers found that higher caffeine consumption was associated with greater bone mineral density. Another report found that three to five cups per day can reduce fracture risk by 20 percent. Caffeine inhibits OPG (osteoprotegerin), which reduces calcium levels and weakens bones. It promotes RANKL (receptor activator of nuclear factor kappa-B ligand), which increases calcium levels and strengthens bones. In one study, a group of people who drank caffeinated coffee each day experienced 65 percent less broken hips than non-coffee drinkers over 20 years -- so drink up!
Reduces risk of Type 2 diabetes
Researchers have found that drinking three to five cups of coffee a day can reduce your risk of Type 2 diabetes by as much as 25 percent. Researchers believe that caffeine in coffee increases your body’s sensitivity to insulin, which helps regulate blood sugar levels. This reduced risk may also be due to polyphenols—antioxidants in coffee beans that are thought to help prevent cell damage and may even protect against cancer. Bottom line: If you already drink coffee, enjoy it! If not, make it part of your daily routine. You could experience some long-term health benefits from doing so.
Enhances memory and protects brain health
Caffeine, a natural stimulant, enhances memory and brain health. Several studies have shown that caffeine can delay memory loss related to Alzheimer’s disease and other age-related cognitive disorders. A study conducted by Johns Hopkins Bloomberg School of Public Health also found that drinking three to five cups of coffee each day may reduce your risk for stroke. It's unclear how caffeine protects your brain but studies show it may be linked to protecting blood vessels in your brain from free radical damage. Caffeine consumption has also been linked to protection against Parkinson’s disease and depression.
Improves heart health
According to a study published in Heart, consuming coffee may reduce your risk of having a heart attack by 10 percent. The research examined more than 7,000 people between ages 45 and 79, over an eight-year period. Results revealed that individuals who drank one to five cups of coffee per day were found to have a decreased risk for cardiovascular diseases compared with those who abstained from or rarely consumed coffee. This correlation remained after researchers adjusted their data for factors such as age, weight, gender and smoking status. These findings are supported by results from another study published in Circulation, which shows that drinking four or more cups of black coffee each day is associated with a 15 percent lower relative risk for heart failure compared with drinking little or no coffee.
Protects skin against sun damage
A study in mice found that caffeine protects against skin damage caused by UV rays. The study authors explain that caffeine triggers protective mechanisms within cells—such as antioxidant responses and cell repair mechanisms—to shield skin against damage. Drinking coffee can make your morning walks to work a little less painful, too: The International Journal of Cancer published a study showing that regular coffee drinkers have an 18 percent lower risk of developing melanoma than people who don’t drink coffee regularly. And another study in Australia reported similar findings: Women who drank four or more cups per day reduced their risk of basal-cell carcinoma by 20 percent compared with those who didn’t drink it at all.
Supports Weight Loss
A study found that adults who drink two to three cups of coffee daily lost more weight than those who drank no coffee. In addition, the increased caffeine may cause you to burn more calories and fat, says Jill Weisenberger, RD, coauthor of The Sugar Detox Diet: Lose Weight by Eating Healthy. If you are watching your weight, skip black coffee (it has no added health benefits and is high in calories) and opt for a cup with skim milk or a small splash of half-and-half instead.
Lowers Risk of Type 2 Diabetes
People who drink coffee are at a lower risk for developing type 2 diabetes. In one large study, those who drank three to five cups of coffee a day were about 10 percent less likely to develop type 2 diabetes than those who drank no coffee. Those who drank more than five cups each day saw an even bigger reduction—about 20 percent less likely to develop type 2 diabetes. It’s not clear why coffee seems to protect against type 2 diabetes, but researchers believe that caffeinated beverages like coffee and tea can increase your body’s response to insulin, protecting against both type 1 and type 2 diabetes by helping muscle cells absorb glucose more easily.