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Table of Contents
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Table of Contents
Contents
By
Bryan Huynh
Key Takeaways
Coffee has been consumed for centuries worldwide, and many people rely on this popular drink for energy to help them get through their workday. Coffee originated in the 15th century, but it didn't become popular until around the 1700s in Europe. From then, it gained popularity around the world, including in the United States. Out of all the countries worldwide, Finland is where coffee is most widely consumed. In Finland, a whopping 26.5 pounds of coffee beans is consumed per person on an annual basis. A few people in Finland reportedly consumed more than 10 cups of coffee a day, while the average number of cups is more like 5 or 6 for most Finnish. That's an astronomical amount of coffee.
Finland isn't the only country that consumes such massive amounts of coffee, right behind Finland is Norway, Denmark, Iceland, and the Netherlands. Coffee is an important social interaction between people in Scandinavia, and social gatherings are centered around the beverage. Studies show that nearly 3 out of 4 Scandinavians aged 18-79 consume coffee regularly. The number of coffee outlets in Scandinavia has grown substantially over the years, and they're forecasted to continue to grow rapidly.
Each country has its own preference when it comes to the type of coffee they drink. Some countries like Finland prefer drinking light-roasted filtered coffee. In fact, 80% of people in Finland drink this type of coffee, but darker roasts and espressos are starting to become more popular in this country. One theory that explains why coffee consumption is so prevalent in Finland is due to the long, dark days that they must contend with during the winter months. In the United States, coffee drinkers prefer more of a medium roast, although Americans enjoy drinking all types of coffee, including espresso and dark roast.
Despite the popularity of coffee around the world, most people never stop to think about any health benefits that this frequently enjoyed drink might provide. Just what are the health benefits of coffee? Here is a complete overview of coffee and how it can be beneficial to your health.
Similar to tea, coffee contains a number of nutritional components that make it conducive to good health. This is due to the massive number of antioxidants, vitamins, and minerals found in coffee. The antioxidants are numerous in unprocessed coffee beans and include polyphenols and hydrocinnamic acids. These potent antioxidants contribute to health by neutralizing free radicals and warding off oxidative stress. This can lower the risk of developing cancer, slow aging, and ward off many diseases. Polyphenols and hydrocinnamic acids are only two out of 1,000 antioxidants found in coffee.
Although they're not present in very high amounts, coffee contains the following vitamins and minerals that can benefit health:
One reason for coffee's worldwide popularity is its obvious impact on mental alertness and cognitive function. Many regular coffee drinkers refuse to go for one day without their coffee, even on the days they're off work because of its ability to promote wakefulness and energy.
Studies have been conducted on the benefits of coffee on depression, and the results were astounding. It was found that people who consumed four cups of coffee a day were at a dramatically reduced risk of experiencing depression in comparison to those who only enjoyed one cup a day. What's even more astounding is that after studying 200,000 individuals suffering from depression, drinking 4 cups of coffee a day reduced the risk of death by suicide for this group.
Alzheimer's Disease and Coffee Drinking
Although there hasn't yet been a cure found for Alzheimer's disease, various methods have been discovered to successfully slow its progression. The consumption of large amounts of coffee has been found to be one of these methods. Not only has coffee drinking been linked to the slower progression of Alzheimer's disease, but researchers have found that the accumulation of amyloid deposits in the brain has been reduced in heavy coffee drinkers. Amyloid deposits appear in the brains of those with Alzheimer's disease.
Parkinson's disease is another degenerative disease that results in amyloid deposits in the brain. It is another disease that has been found to slow in progression in those who increased their coffee consumption. A study conducted on individuals with Parkinson's disease proved that sufferers who drank large amounts of caffeinated beverages like coffee derived great benefit. These individuals experienced fewer disabling symptoms of the disease, and their symptoms progressed at a slower rate.
Just like with mental health, coffee has also been found to promote physical health benefits as well. This usually means black coffee without the addition of sugar or cream, as the addition of these ingredients might alter the composition of coffee, changing its effects. A European study revealed that heavy coffee consumption resulted in significantly fewer cases of irregular heartbeat and other forms of cardiovascular disease. This was attributed to the caffeine in the coffee, as those who drank decaffeinated coffee did not experience the same benefits.
Coffee has also been shown to improve hypertension and elevated cholesterol levels. Studies were conducted on coffee drinkers and found that those who drank two cups of coffee per day noticed a reduction in blood pressure levels by 5 points. Those drinking 3 or more cups daily noticed an even higher reduction in blood pressure. Regular coffee drinking has also been shown to lower LDL or bad cholesterol levels.
Considerable studies have been conducted on diabetes and moderate coffee consumption. It has been found that coffee can decrease the risk of developing type II diabetes. However, the effects of coffee can be different for those who have already developed type II diabetes. For some diabetics, drinking black coffee can lower their blood sugar levels, while others with type II diabetes might notice an elevation in their blood sugar afterward.
Many studies have been conducted on liver health and coffee consumption, and it has been found that coffee consumption can provide protection for the liver, contribute to liver health, and lower the risk of developing liver cancer. Drinking coffee has also been found to slow the progression of liver diseases already in progress.
Coffee may also assist individuals with weight loss. Not only is coffee the active ingredient in many weight loss supplements, but drinking coffee has also been shown to increase metabolism and promote appetite control. Everyone is different, and for some people, coffee acts as an appetite suppressant, which could aid in weight loss. Coffee certainly won't cause weight gain, unless large amounts of sugar and cream are being added, or cappuccinos, lattes, and other dessert-like coffee drinks are being consumed.
Research has been conducted on whether coffee can improve lifespan, and the results have been promising. In fact, a study performed in the UK found that moderate, and even excessive, coffee consumption was associated with improved levels of longevity. While individuals drinking as many as 8 cups of coffee a day were found to enjoy greater longevity, overconsumption of coffee doesn't increase this benefit. Researchers aren't exactly sure why coffee drinkers typically have longer lifespans, but they're relatively certain that it has something to do with the abundance of antioxidants and nutrients in coffee that help promote overall health.
As with any food or drink, regardless of any health benefits it might provide, moderation is the key to success. In other words, there are limitations to coffee drinking, and overconsumption of regular caffeinated coffee can have negative effects. How much coffee is too much? While some people might believe that the more coffee they drink, the more benefits they will derive from it, but this simply isn't true. The recommended maximum level of caffeine is approximately 400 mg a day. 4 cups of brewed coffee equals about 400 mg of caffeine, which is the average amount it takes to attain health benefits from it.
Since everyone's body composition and the way they process coffee and other foods and drinks is different, some people can safely consume more than 400 mg a day. On the other hand, some people are more sensitive to caffeine and 400 mg could be way too much for them. Each person must determine the amount of coffee they can safely drink each day, yet still gain benefit from drinking it. What exactly are the consequences of overconsuming coffee?
There are a number of potential side effects of exceeding your daily caffeine limit. These side effects include but aren't limited to:
The effects of caffeine, the active ingredient in coffee, have been studied extensively. Even though caffeine has been found to promote similar effects in the brain to cocaine, caffeine addiction isn't possible in the same way as cocaine and other hard drugs. Instead, caffeine can become habit-forming, and suddenly eliminating coffee from your diet can lead to uncomfortable side effects like headaches, anxiety, fatigue, and irritability, among others.
People who overconsume coffee are more susceptible to developing digestive issues. Studies have been conducted on the gastrointestinal systems of people who consume high levels of coffee. It was discovered that many of these heavy coffee drinkers suffered from gastric ulcers and other digestive ailments as a result of a damaged stomach lining.
Many people drink coffee daily because they like the taste and because it gives them a boost, both mentally and physically. What many people fail to realize is that coffee beans are actually berries, and berries are considered to be a health food. While you may have heard claims of coffee negatively affecting your health, the opposite is true. However, the amount of coffee is key to deriving these benefits from coffee. Moderation is key, as it is with the consumption of any food or drink, as consuming too much coffee can actually have negative effects. The average medicinal dose of coffee is about 3–5 cups daily, and drinking more than 4 or 5 cups is when you might notice more harm than good. So, whether you drink coffee because it helps invigorate you in the morning or for health reasons, be sure to stick with the recommended amounts, and you should be able to enjoy your java while simultaneously reaping its many benefits.
Here are the answers to some frequently asked questions that people have about coffee and its health benefits.
You may need to experiment and see what works for you. Perhaps you're adding more sugar and cream to your coffee than your body can handle. If you add sugar and creamer, try reducing or eliminating these ingredients. You might also want to refrain from consuming coffee on an empty stomach, and ensure that you've eaten at least a small snack before enjoying a cup.
Yes. While you may not experience all the health benefits that black coffee drinkers do, you will still derive benefit from drinking coffee that has sugar and cream added to it.
As long as your coffee is caffeinated, the type of coffee shouldn't really matter in most cases. Therefore, drink the kind that you like best, while enjoying the health benefits that go along with its consumption.
Bryan Huynh
Product Tester & Writer
Bryan Huynh is a determined Product Tester & Writer. Being a coffee addict, it is only right that he mainly tests and reviews different coffee from around the world and coffee subscription services.
Bryan Huynh is a determined Product Tester & Writer. Being a coffee addict, it is only right that he mainly tests and reviews different coffee from around the world and coffee subscription services.
Edited by:
Bryan Huynh
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Product Tester & Writer
