Two billion cups — that’s how much coffee is consumed by the world’s population every day. This well-loved drink is made from the roasted beans of the coffee plant, which is mainly found in African countries like Ethiopia and Sudan, but also can be grown in Madagascar, Mauritius, Comoros, Brazil and Vietnam.
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Studies show it’s safe for an average adult to drink up to four, 8-ounce cups of coffee daily and, for most people, sipping it in the morning is a typical part of their routine — a refreshing way to jump-start the day. But, whether you prefer to enjoy coffee in the morning or afternoon (just not at night, due to the caffeine), you’ll be pleased to know that this beverage does more than perk you up — it can give you some beneficial nutrients, too. Coffee contains antioxidants, B vitamins and nutrients such as potassium and magnesium. In all, coffee may promote these nine health benefits:
- Raise energy levels — While the caffeine in it is not a nutrient, it still is an energy-boosting compound that works against inhibitory neurotransmitters in your brain and provides stimulating capabilities.
- Improve exercise performance — Because of its stimulant capabilities, some people like to down a cup of joe about 30 minutes before exercising to help them feel more energized. Caffeine does this by boosting your blood’s epinephrine levels, thus preparing your body for exercise, letting you work out longer and harder.
- Enhance cognition and brain function — Drinking coffee not only boosts alertness and concentration, but if you’re feeling down, it may also help improve mood and curb depression.
- Boost your metabolism — The B vitamins in coffee can help optimize your metabolism, maintain balanced hormone levels and ensure proper whole-body function.
- Promote weight loss — Trying to lose weight? Drinking coffee may help. It has calorie-burning properties and can act as an appetite suppressant to help keep food cravings at bay.
- Protect your cardiovascular system from damage — One study shows that coffee drinkers had a 7% lower risk of heart failure and an 8% lower risk of stroke for each additional cup of coffee consumed per week, compared to non-coffee drinkers.
- Reduce Type 2 diabetes risk — A study conducted by researchers from Sweden’s Karolinska Institutet found that the risk of Type 2 diabetes decreased by 6% for each cup-per-day increase in coffee consumption. Those who consumed the most coffee (median consumption of five cups daily) were 29% less likely to be diagnosed with this disease.
- Inhibit certain types of cancer — In one review of 112 meta-analyses, coffee was linked to a probable decreased risk of colorectal, colon, endometrial and prostate cancers.
- Support liver health — Research has linked coffee consumption to a lower risk for liver diseases, such as nonalcoholic fatty liver disease, liver cancer, cirrhosis and hepatitis.
Of course, you should be mindful of how you prepare your coffee to reap these benefits. Ideally, buy organic and shade-grown coffee. Drink it black — sugar, artificial sweeteners and nondairy creamers can cancel out the benefits. Skip the cream and milk too, since these can significantly reduce the coffee’s antioxidant content.
If you would like a boost in your coffee, try adding coconut oil or medium-chain triglyceride (MCT) oil, as they may help you burn more fat and boost mitochondrial function. Add a small amount, at least 1 teaspoon, first. If your body can tolerate it, you can gradually increase the amount to 1 or 2 tablespoons. A pat of raw grass fed butter to your coffee is also an excellent addition — perfect if you’re following a ketogenic diet.