Coffee benefits and risks

Coffee Benefits and Risks you must know

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Do you love coffee? Do you know coffee benefits and advantages of drinking coffee? It has so many proven benefits for health it’s hard to list them all. That’s why in this article i will cover the benefits of coffee, risks or side effects, and nutritional and health facts behind it.

According to the National Coffee Association coffee is the second most consumed beverage after water in many nations. And more than 50% of US adults drink coffee every single day.

Coffee is one of the world’s most popular beverage today

5 Coffee Benefits

1. Improve Physical performance

Coffee contains lots of caffeine, which stimulates the nervous system singling the fat cells to break down that body fat.

Caffeine also increases epinephrine and norepinephrine or adrenaline levels in the blood and activating the fight and flight response that prepares your body for that intense physical activity.

 Caffeine can also increase physical performance by 11 to 12 % on average.

 It makes fatty acids available for that cell metabolism and energy production making the body ready to boost physical performance overall and this is why it makes sense to have a strong cup of coffee half an hour before going to the gym or exercising.

2.Coffee can help you fight off depression.

Believe it or not coffee can lift someone’s mood up and even prevent suicide.

Depression is a serious mental disorder that causes a significant reduction in our quality of life. Many times people with depression don’t really know they have this condition.

Coffee is known for boosting energy in most people who drink it and apparently also helps to fight off depression that people who have it.

Numerous studies have suggested that coffee can help to prevent mild to moderate depression.

According to the meta-analysis result published in 2016 suggest that there is an 80% reduced risk of developing depression per average cup of caffeinated coffee consumed per day.

2 cups of coffee per day prevents the risk of suicide by 50%   

3.Coffee can Improve liver function

A study published in the archives of internal medicine magazine showed that increased coffee consumption on a daily basis was associated with lower rates of liver disease or liver disease progression in people with hepatitis C.

 More specifically there was a 20% reduction in alcoholic liver syndrome for every cup of coffee a day.

People who consume more coffee also have a lower risk of gallstone disease.

Another research suggests coffee can also protect you against cirrhosis. This research also includes alcoholic people with cirrhosis who drink 4 or more cups per day are having up to 80% lower risk of suffering alcoholic liver cirrhosis.

4.Helps you burn fat

Caffeine the main component of coffee is found in almost every commercial fat-burning supplement. When you drink coffee which contains caffeine, it increases the level of energetic hormones like epinephrine and norepinephrine in your blood. These hormones, in turn, cause fatty acids to be released.

And once the fatty acids are released from their storage form, they can be used as energy or fuel during training or workouts

Weight training professionals use it to tone muscles and people who need to lose weight use it very much.


Some studies suggested that it can increase fat burning by as much as 10% in obese individuals 29% of people who are of regular weight.

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5. Lower the risk of cancer

Cancer is one of the worst leading causes of death it comes in second after heart disease. Thanks to caffeine, coffee may reduce the risk of cancer.

A study in 2017 showed that drinking at least 2 cups of coffee per day may lower the risk of several types of cancer like colorectal cancer, breast cancer, liver, and head cancer.

In one meta-analysis, researchers compared people with high coffee intake to those with low coffee intake. It indicates that coffee reduced liver cancer by 54%, oral and pharyngeal cancer by 31%, colon cancer by 13%, prostate cancer by 11%, and melanoma by 11%.

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Nutritional value of Coffee

One cup of regular coffee(100ml) contains about

  • 0 Calories
  • 0-gram fat
  • 3-gram protein
  • 2 milligrams of vitamin B2 (riboflavin)
  • 92 milligrams of potassium
  • 8 milligrams of Magnesium
  • 7 milligrams of Niacin
  • 05 milligrams of Manganese

11 Risks and Side Effects of Coffee

Now as we know the coffee has numerous health benefits but drinking too much coffee can result in some unpleasant adverse effects. If you experience any following issue reduce the amount of coffee you drink.

  1. Coffee can be addictive, so withdrawal effects of coffee are headache, anxiety, nervousness, and disturbed sleep.
  2. Coffee may increase heart rate and leads to heart attack among young adults.
  3. High doses of caffeine consumption may increase blood pressure
    prior to exercise.
  4. caffeine can leads to indigestion if consumed before a meal
  5. Coffee may cause insomnia. Too much caffeine intake can make it difficult to get enough restorative sleep.
  6. Higher consumption of coffee is associated with symptoms of Anxiety and Depression
  7. Regular consumption of Coffee may reduce women’s chances of becoming pregnant.
  8. It also affects pregnant women as caffeine can harm the fetus growth. So avoid coffee during pregnancy.
  9. Caffeine may lead to acidity due to increase secretion of acid in the stomach and leads to stomach ulcers.
  10. Coffee is a diuretic so a high intake of caffeine has been linked to increased urinary frequency.
  11. Caffeine can leads to diarrhea if consumed in large doses.

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Final Verdict

Coffee is one of the world’s favorite hot drinks with an estimated over 2.25 billion cups drink every day globally. Coffee has many benefits for health, it’s possible that these good effects may diminish if you drink it for a longer period of time and it may cause severe side effects.  So make sure you do intervals. We recommend children and pregnant women should avoid drinking coffee.

If you found this article useful and informative. Don’t keep this to yourself just share with your friends and family and please. Express your thoughts below on comment section.

Stay safe and healthy..Cheers!!


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