If you’re like most people, you’re reaching for a cup of coffee every morning to kickstart your day. Let’s take a look to see what science says about the potential benefits of coffee.
wp:spacer {"height":20}
/wp:spacer
wp:heading
The Nutrition of Coffee
/wp:heading
wp:paragraph
When we talk about plain, black coffee – that means no milk, no sugar – there isn’t much to see.
/wp:paragraph
wp:paragraph
Delivering less than two calories per cup, plain coffee is pretty boring until you get to the superstar compound that most of us know and love: caffeine.
/wp:paragraph
wp:paragraph
Caffeine is nature’s stimulant, activating the central nervous system and triggering the same hormones that are released during “fight-or-flight” situations. Surprisingly, caffeine, along with the natural antioxidants in coffee, have a variety of benefits.
/wp:paragraph
wp:spacer {"height":20}
/wp:spacer
wp:heading
Benefits of Coffee
/wp:heading
wp:paragraph
Other than being a necessity during college and work deadlines, does coffee have any real health benefit? Or is this just another bad habit that people around the world have adopted but tend to ignore the possible consequences?
/wp:paragraph
wp:heading {"level":3}
Increases Alertness, Focus, and Attention
/wp:heading
wp:paragraph
Let’s start with the benefit that you’re probably well aware of: drinking coffee can significantly increase your focus and how alert you are. [1]
/wp:paragraph
wp:heading {"level":3}
Boosts Mental Performance
/wp:heading
wp:paragraph
What’s more, caffeine ingestion can dramatically increase your mental performance. Studies show students and sleep-deprived subjects perform better on tests when consuming caffeine in a moderate amount. [1]
/wp:paragraph
wp:heading {"level":3}
Enhances Reaction Time
/wp:heading
wp:paragraph
If you’re an athlete, caffeine may be able to help you improve your performance. Caffeine has been shown to enhance your reaction time, making it valuable for all sports. [2]
/wp:paragraph
wp:heading {"level":3}
Better Mood and Mindset
/wp:heading
wp:paragraph
Studies on sleep-deprived subjects showed that caffeine improved their mood, despite not getting enough sleep. [1]
/wp:paragraph
wp:heading {"level":3}
Reduces the Risk of Disease
/wp:heading
wp:paragraph
Recent studies have shown that caffeine can decrease the risk of disease, specifically Alzheimer’s and dementia. Coffee can also decrease the amount of inflammation in brain tissue.
/wp:paragraph
wp:paragraph
Inflammation is connected with being the trigger for a number of diseases. By reducing inflammation, you may be reducing your risk for disease. [3]
/wp:paragraph
wp:spacer {"height":20}
/wp:spacer
wp:heading
How Many Cups of Coffee Per Day?
/wp:heading
wp:paragraph
Some studies suggest that the optimal number of cups of coffee per day to maximize health benefits is between three to five cups. Since caffeine can vary widely from brand to brand, it may be a safer choice to start with one cup per day, and add a second cup in the afternoon, if you feel that you need it.
/wp:paragraph
wp:paragraph
Consume coffee wisely and don’t fall into the trap of replacing sleep with coffee. Remember, a quick, 10-minute nap is a better way to increase energy levels than consuming cup after cup of coffee.
/wp:paragraph
wp:spacer {"height":20}
/wp:spacer
wp:heading
References
/wp:heading
wp:list {"ordered":true}
- Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, editor. Food Components to Enhance Performance: An Evaluation of Potential Performance-Enhancing Food Components for Operational Rations. Washington (DC): National Academies Press (US); 1994. 20, Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans. Available from: https://www.ncbi.nlm.nih.gov/books/NBK209050/.
- Santos VG, Santos VR, Felippe LJ, et al. Caffeine reduces reaction time and improves performance in simulated-contest of taekwondo. Nutrients. 2014;6(2):637-649. Published 2014 Feb 10. doi:10.3390/nu6020637.
- Cao C, Cirrito JR, Lin X, Wang L, Verges DK, Dickson A, Mamcarz M, Zhang C, Mori T, Arendash GW, Holtzman DM, Potter H. Caffeine suppresses amyloid-beta levels in plasma and brain of Alzheimer's disease transgenic mice. J Alzheimers Dis. 2009;17(3):681-97. doi: 10.3233/JAD-2009-1071. Erratum in: J Alzheimers Dis. 2009 Nov;18(3):727. Wang, Lilly [corrected to Wang, Li]. PMID: 19581723; PMCID: PMC3746074.
/wp:list
Share:
Intermittent Fasting and Weight Loss: What You Need to Know
Stop Feeling Tired: 7 Tips to Increase Energy Levels