Are you a coffee lover? If so, there is reason to celebrate! Coffee, when consumed in moderation, is not only safe but studies say, it can be beneficial too.

Here are a few health benefits you can enjoy with a few cups of coffee.

The Top Health Benefits of Coffee and Caffeine

Improve your physical performance

caffeine benefits in workout performance

Numerous studies have been conducted to analyse the effect of caffeine on athletic performance, and many of them have shown that caffeine does enhance physical performance.  [1,2]

Results of a research have indicated that when athletes had coffee with their carbs after vigorous exercise, the glycogen levels in their muscles increased by over 60 percent.[3] More levels of glycogen mean faster recovery and better performance the next day.

Caffeine increases the levels of adrenaline in the blood. Various studies as part of another research showed that caffeine consumed before a workout showed improved performance in exercise and resistance training. [4] No wonder, caffeine is one of the main ingredients in many pre-workout supplements.

Some other studies say that coffee increases alertness and the level of enjoyment during a physical activity, thus lessening the perception of effort in athletes. [5,6]

Be aware of your caffeine sensitivity and health risks, and always ensure that you do not take more than the recommended daily level of caffeine.

Fight your post-workout muscle pain

Stretched too much at the gym? It might take just a couple of cups of coffee to ease your muscle pain by as much as 40 percent. [7]

Healthier Brain

Coffee works on your brain too!

The caffeine in it blocks adenosine, a neurotransmitter in your brain that influences alertness and sleep. [8] While blocking adenosine, coffee stimulates other chemicals in the brain including glutamate, dopamine, and serotonin.

Thus, coffee can make you feel more energetic and happier. It can also enhance your memory, sharpness, and reasoning ability. It also lowers the risk of depression.

Shedding the pounds

Caffeine makes it to the list of ingredients on the labels of fat-burning supplements. That’s because it boosts metabolism and is one of the few natural fat-burning substances around.

Longevity

Coffee may even be increasing your longevity. Studies have shown that coffee can reduce the risk of premature death.

Lower the risk of neuro-degenerative diseases

Coffee can reduce the risk of Alzheimer’s by over 60 percent and Parkinson’s by over 30 percent, even if you are prone to them genetically. [9] According to a recent study, four cups of coffee a day can prevent development and recurrence of multiple sclerosis. [10]

Reduce risk of liver problems

Coffee is seen to reduce the risk of death due to liver cirrhosis, a condition in which the liver is replaced by scar tissue. [11] Coffee has the maximum effect on cirrhosis due to non-viral hepatitis.

Caffeine is seen to reduce the risk of liver fibrosis in hepatitis C sufferers. It can reduce fatty liver in people with non-alcohol related fatty liver disease. When used as a caffeine enema, it can detoxify and cleanse the liver.

Lower the risk of some cancers

Moderate coffee consumption can reduce the risk of certain types of cancers including colorectal cancer, liver cancer, skin cancer, and uterine cancer.

Lower the risk of stroke

The belief that coffee causes heart diseases is a myth that studies do not support. Rather, a few studies have seen a lower risk of heart disease and stroke in coffee drinkers. [12]

Reduce the risk of Type II Diabetes

The risk of type 2 diabetes is lowered by 9 percent per cup of coffee consumed in a day, according to a recent study. [13]

Decrease the risk of gout

Coffee has been seen to reduce the risk of gout in men in a study conducted in over 50,000 men.

Get some nutrients

Yes, you heard it right. Apart from the caffeine, coffee has some nutrients too! Some are the B vitamins – B2, B5, and B3, manganese, potassium, and loads of antioxidants. In fact, you can get more antioxidants from a cup of coffee than fruits and vegetables. [14]

The Bottom Line

If you have been told over the years that coffee is not good for you, now is the time to relax! Have your daily coffee with the satisfaction that it is doing good. Don’t worry about going decaf, too! However, have it in moderation without the extras –  sugar, cream, milk, and creamers, (as they sometimes negate the effects) to reap its benefits.

https://www.caffeineinformer.com/caffeine-great-for-athletes [1]

https://www.healthline.com/nutrition/caffeine-and-exercise#section2 [2]

http://www.nrcresearchpress.com/doi/abs/10.1139/h08-130#.WrTiJ2W1rq2 [3]

https://journals.lww.com/nsca-jscr/Fulltext/2010/01000/Efficacy_of_Acute_Caffeine_Ingestion_for.38.aspx [4]

https://www.physiology.org/doi/abs/10.1152/japplphysiol.00570.2014 [5]

https://www.ncbi.nlm.nih.gov/pubmed/15892913 [6]

https://www.sciencedirect.com/science/article/pii/S1526590006010236 [7]

https://www.cnet.com/news/this-is-your-brain-on-caffeine/ [8]

https://www.cnet.com/news/this-is-your-brain-on-caffeine/ [9]

http://jnnp.bmj.com/content/early/2016/02/03/jnnp-2015-312176.short [10]

http://www.sciencecodex.com/coffee_consumption_reduces_mortality_risk_from_liver_cirrhosis-130968 [11]

https://www.ncbi.nlm.nih.gov/pubmed/21920945 [12]

https://www.hsph.harvard.edu/frank-hu/ [13]

https://www.healthline.com/nutrition/coffee-worlds-biggest-source-of-antioxidants [14]