Mazlan has a passion for health and fitness. He enjoys yoga, cycling, home workouts, and healthy food.
Benefits of Drinking Coffee
If you are already a java fan, then you must be familiar with the benefits of coffee. Recent studies have now given you four more reasons to rejoice and to continue your caffeine addiction!
Here are the four more reasons why coffee is good for you:
1. Coffee and Skin Cancer
Based on the study by Jiali Han, Song F, and Qureshi AA of Harvard School of Public Health and Boston's Brigham and Women's Hospital, an increased intake of caffeine will reduce the risk of basal cell carcinoma of the skin.
Although it likely will not kill you, this is a common type of skin cancer that will cause disfigurement by invading the surrounding tissues.
Basal cell carcinoma (BCC) looks like open sores and are red patches with pink growths and scars. It is usually caused by long exposure to sunlight or other ultraviolet radiations.
Long Exposures to Sunlight - Sun Bathing
Hence, if you love sunbathing and do not have sufficient sunscreen protection, your chance of getting BCC is higher.
BCC is the most common form of skin cancer in countries where sunbathing is a religion, and in the USA alone, about 2.8 million cases are diagnosed every year.
Although treatment is available in the form of surgery or radiation and photodynamic therapies, there is no harm in drinking more coffee as one form of prevention!
Does Coffee Prevent Skin Cancer?
Based on the study, long exposure to ultraviolet lights can damage skin cells, which later can become tumors. Caffeine can eliminate these damaged cells and hence, reduce the chances of them becoming tumors. That's how good coffee is!
Nutrition in Coffee
Although not all the nutrients in coffee beans will go into your cup of black unsweetened coffee, the followings are the nutrients that make it to the final drink:
- Niacin (B3)
- Vitamin E
- Pantothenic Acid (Vitamin B5)
- Riboflavin (Vitamin B2)
2. Coffee and Prostate Cancer
Caffeine must be a good cancer tumor buster. Besides reducing the risk of developing basal cell carcinoma and combating liver cancer and colorectal cancer, new studies have now shown that it is equally effective in lowering the risk of prostate cancer.
Black Coffee and Prostate Cancer
As reported in the medical news today, research done at Fred Hutchinson Cancer Research Center in Seattle concluded that black coffee can reduce the progression or recurrence of prostate cancer.
Although further research must be done to determine how this is possible, it is assumed that the phytochemicals in coffee are responsible for the anti-inflammatory and antioxidant effects in crushing the tumors.
These phytochemicals are caffeine, diterpenes cafestol, kahweol, and chlorogenic acid, which are known to inhibit cell growth.
Coffee and Prostate Cancer Harvard Study
In another study conducted at Harvard School of Public Health, also concluded that there is a link between drinking coffee and the reduction in prostate cancer progression.
The figure is very impressive. When compared to non-coffee drinkers, the risk of prostate cancer reduced by 29% amongst casual coffee drinkers. For heavy coffee drinkers of six or more cups a day, the risk was down by 60%.
It concluded that more studies must be carried out to determine the exact component that is responsible for this action.
Therefore, guys, continue to enjoy your daily cup of coffee knowing well that coffee is good for your prostate's health.
3. Coffee Boosts Memory
Okay, we all know that caffeine will keep us awake and lift our level of alertness, but do you know that it will also boost your memory power? Is coffee that good?
In the studies done at Johns Hopkins University, caffeine was seen to improve certain memories up to 24 hours after it was consumed.
Effect of Caffeine on Memory Experiment
The studies recruited volunteers who are not avid coffee drinkers and were given at least 200 mg. of caffeine (about the size of a small premium coffee; that is the amount required for it to effectively works on the memory) and found to have a better recollection of test materials compared to volunteers who were given the placebo.
Effects of Caffeine on the Brain
As explained by Michael Yassa, Professor of Psychological and Brain Sciences at Johns Hopkins University:
"Caffeine will activate the sympathetic nervous system and stimulates the release of norepinephrine. This stress hormone will raise blood pressure and subsequently increases heart rate. The chemical sends a signal to the brain that something important is happening, and prompts the brain to store that information for future recall"
So, to boost memory, when is the right time to drink coffee?
According to Michael Yasaa, drinking 200mg of caffeine within 30 minutes before a meeting or right after it will boost your memory for at least 24 hours.
4. Black Coffee Before a Workout
Based on a report published on the 27th of January 2010 edition of the Journal of the International Society of Sports Nutrition, drinking caffeine 15-30 minutes before a workout will improve your performance.
It will boost endurance and muscle strength and let you work out harder and longer.
It also concluded that caffeine would benefit players of high-intensity sports such as soccer, rowing, hockey, etc. However, this is more pronounced for conditioned athletes.
Caffeine will not only boost your sports performance but will also enhance the fatigue recovery state after your exercise.
You do not need a high dosage of caffeine to achieve all these; just a cup of your favorite black coffee will do the trick.
How Much Caffeine In Cup of Coffee?
It depends on the type of coffee you are drinking.
It also depends on how big your cup is, how it is brewed, the type of coffee bean used, how strong your coffee is, how dark the roast is, etc.
Is it brewed coffee, instant coffee, or a cappuccino?
Wow, this is all very confusing.
As a general guideline, the following table might help:
Caffeine in Coffee
|Type of Coffee||Amount of Caffeine||Caffeine per oz.|
1 cup of instant coffee (8 oz.)
1 cup of filter coffee (8 oz.)
Starbucks Brewed Coffee (short 8 oz.)
Baskin Robbins Cappuccino Blast (24 oz.)
McDonald McCafe Brewed Coffee (medium 16 oz.)
Dunkin Donuts Brewed Coffee (medium 14 oz.)
The Other Benefits of Coffee
There are several amazing health benefits of drinking coffee and these are already well documented. To recap, below is a brief summary of each of the benefits.
- Coffee will Reduce the Risk of Liver Cirrhosis
If you drink too many alcoholic drinks, your chance of developing liver cirrhosis is higher. Drinking caffeine will reduce this risk
- Coffee Builds up Your Immune System
The high levels of antioxidants in coffee will boost the immune system and help you fight sickness
- Coffee Reduces Risk of Type 2 Diabetes
The very strong antioxidant capacity in coffee helps reduce tissue damage. Magnesium & chromium present in coffee help the body to use insulin, which controls the blood sugar level in the body
- Coffee and Weight Loss
Caffeine will stimulate the central nervous system, which subsequently increases the basal metabolic rate. This will then burn extra calories
- Coffee Can Lower the Risk of Liver Cancer
Coffee's favorable effect on diabetes, which is a known risk for liver cancer, and its ability to reduce the risk of cirrhosis and liver enzymes, are factors that contribute to coffee's ability to lower the risk of liver cancer
- Coffee can Prevent Recurrence of Breast Cancer
Patients that take the drug Tamoxifen together with coffee will reduce the chances of breast cancer recurring. The studies at Lund University in Sweden suggested that caffeine interacts with Tamoxifen to make it work more efficiently
- Coffee helps Delay Parkinson's and Alzheimer’s disease
Caffeine will stop the production of beta-amyloid, a protein that accumulates in the brain and allows the body to metabolize all of the available protein. When there is no 'left-over' of this protein in the brain, the dementia problem diminishes.
Caffeine will also block the malfunctioning brain signal in Parkinson's disease and hence, reduce tremors experienced in Parkinson's
- Coffee can Fight Depression, Make You Happier, & Reduce the Chances of Suicide
The high levels of antioxidants in coffee are responsible for lifting your happy mood. Caffeine will also stimulate the central nervous system and increase the production of 'feel good' neurotransmitters in the brain
Is Coffee Bad For You?
All good things have their fair share of problems.
Caffeine, unfortunately, does have its problems. It can create havoc on the body’s central nervous system and metabolism when taken in a large quantity of more than 500 to 600 mg. a day.
However, different people will react differently to the amount consumed, depending on how much caffeine you used to drink.
Side Effects of Coffee
Among the problems that you might experience are as follows:
- Caffeine is a diuretic that removes fluids from the body.
- Hence, it can cause dehydration. Therefore, for every cup of coffee you drink, drink another cup of plain water.
- As it will make you more alert, you may have problems falling asleep. So, stop drinking caffeine at least five hours before bedtime.
- It can cause headaches and dizziness when the body is tired, but you cannot rest since caffeine gives you that extra energy boost.
- This can make you shaky and jittery.
- It can also make your heart beat faster and increase your blood pressure.
Who Should Avoid Coffee?
You must limit or stop taking caffeine if you are:
- Nursing a baby.
- Taking medications that have an adverse interaction with caffeine.
- Suffering from heart-related problems.
- Have high blood pressure.
- Have Anxiety Disorder or Insomnia.
- A child under the age of 10.
I judge a restaurant by the bread and the coffee.
— Burt Lancaster
Top Coffee Consuming Country
Based on the 2011 study as reported in the New York Times, The Netherlands is the world's biggest coffee drinker.
Their per-capita consumption of 2.4 cups a day is the same as those consumed in the US, Spain, the UK, and France combined.
If they are heavy coffee and caffeine drinkers, how do they fare in terms of the above health benefits and diseases mentioned earlier?
- Suicide Rate: Ranked #93 in the world
- Prostate Cancer: Ranked #62 in the world
- Life Expectancy: Average age 81.2. Hence, world life expectancy ranking #17
- Stroke: Ranked #183 in the world
- Alzheimer's/Dementia: Ranked #5 in the world
- Parkinson's Disease: Ranked #12 in the world
- Breast Cancer: Ranked #12 in the world
- Diabetes: Ranked #161 in the world
- Coronary Heart Disease: Ranked #187 in the world
- Liver Disease: Ranked #178 in the world
- Hypertension: Ranked #189 in the world
Except for Alzheimer's disease, Parkinson's disease, and breast cancer, The Netherlands seems to be doing very well in its healthy lifestyle segment.
Okay, I agree these are not solely due to coffee and caffeine consumption. Other factors do come into play, such as environmental, political, social, and economic issues.
Update: Based on the 2022 report, Finland has now overtaken the Netherlands as the world's biggest consumer of coffee on a per-person basis. The Netherlands has now slipped to #5.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2014 Mazlan A
Mazlan A (author) from Malaysia on March 03, 2018:
Tyler, yup coffee does help to improves your memory, well actually its the caffeine!
RSTyler on February 22, 2018:
I loves my coffee in the morning, midday and evening. If I take more I might have problem sleeping. Good to know that it can improves memory.
Mazlan A (author) from Malaysia on August 03, 2015:
Hi sunilkunnoth2012 , as a coffee lover myself I too must have my coffee in the morning and before every workout! Thanks for the votes and share
Padmajah Badri, thanks for dropping by and your kind words
Padmajah Badri from India on July 06, 2015:
Worthy Hub.I love the title itself .I need a coffee in the morning to start my day .Voted up.Happy Writing !
Sunil Kumar Kunnoth from Calicut (Kozhikode, South India) on July 06, 2015:
Nice hub with tons of useful information. Coffee is my favorite drink and I enjoy a cup of coffee in the morning. Your article gave me some vital information on Coffee. Thank you for sharing. Voted up and shared on HP.
Mazlan A (author) from Malaysia on June 16, 2015:
FatBoyThin, I too, loves coffee, but I must stop taking the conveniently packed 3 in 1 coffee :(
Colin Garrow from Inverbervie, Scotland on June 16, 2015:
Who’d have thought coffee could be so amazing? I haven’t heard most of these health claims before, but I love coffee, so I expect I’ll live to a ripe old age!
Mazlan A (author) from Malaysia on September 18, 2014:
manatita44: I love coffee and as the saying goes' life begins after coffee! Thanks for dropping by and the compliment.
manatita44 from london on September 14, 2014:
I have always thought of it as pretty good stuff. Glad you have explained its advantages so well, Greatstuff
Mazlan A (author) from Malaysia on March 16, 2014:
@meltawayyourfat, Thanks for visiting and leaving a comment:) Hope you had a coffee-rich weekend!
Inga from New York on March 13, 2014:
Very useful info.Thanks. :)
Mazlan A (author) from Malaysia on March 04, 2014:
@pmarinov, I agree, espresso with a high caffeine content of 64 mg/oz is one sure way to enjoy coffee in its purest form. Wow!
@bwhite062007, what do you call a coffee enthusiast? a coffee lover? a coffee nut? caffeine freak? Whatever they call us, let’s drink to it!
Thank you both for the visit and leaving and sharing your comments and compliments. Have a great coffee day.
Brianna W from East Coast on March 03, 2014:
The are food enthusiasts(foodies), wine enthusiasts, and then there's me. I consider myself a coffee enthusiast. I love coffee, all different kinds. Great to read some of the great benefits, and risks of drinking it that even I did not know about. Great hub!
Blogger at Best from Detroit MI on March 02, 2014:
I love coffee. Especially espresso, as I tend to think that that is the best most purest way to enjoy coffee. Great hub! Voted up and interesting!
Mazlan A (author) from Malaysia on March 02, 2014:
teaches12345, cinnamon in your coffee is refreshing and healthy. The best pick-me-up for morning! Thanks for dropping by and sharing.
KateP-12 , Thanks for the compliments and hope you had a great weekend
theBAT . yes that coffee is supposed to be very good, but expensive. I must try it one day.
theBAT on March 01, 2014:
Just like in other Asian countries, we also have that coffee considered to be the most expensive and best tasting. We call that coffee as the "alamid coffee" 0r that derived from the droppings of the civet cat. Thanks for this informative and well-balanced hub.
Kate P from New Jersey on February 28, 2014:
How "refreshing" to have so many coffee benefits explained in one informative hub. Quite interesting and very well written, thank you.
Dianna Mendez on February 28, 2014:
As a coffee drinker, I thank you for posting this support. It is one thing I love every morning. I grind my coffee (organic and free-trade origin), add a little light cream and cinnamon and I'm read to face the day. What can be better than coffee as a morning drink? Not much!
Mazlan A (author) from Malaysia on February 27, 2014:
@raymondphilippe; everyone is surprised how The Netherlands are world's top coffee drinker. Any reasons why?
Raymond Philippe from The Netherlands on February 25, 2014:
Thanks for providing me with some good excuses to pour in another cup of coffee.
Mazlan A (author) from Malaysia on February 24, 2014:
@Cre8tor, that is an interesting observation and as you had rightly said, it may be 'cos it is already a daily routine for you. Although there are benefits in drinking coffee, you should limit your caffeine intake to max 400-500mg per day, if you have no medical problems. Also, drink plain water as well as that it helps counteract the dehydration and diuretic effect of caffeine.
Dan Reed on February 24, 2014:
Great Hub! Not that I needed any excuses to keep consuming coffee as I do but now I have them should I ever. I drink almost strictly coffee. I don't suggest that people do but after nearly 6 years of this, I've not noticed more than a slight loss of appetite. I'm nearly convinced it has no effect on my nerves or energy level but that's probably a result of always drinking coffee. I'm sure I'd notice if it was taken away though so there is another excuse for me to keep drinking it.
Mazlan A (author) from Malaysia on February 24, 2014:
@oldiesmusic, I can feel the effectiveness of drinking a cup of water after a cup of coffee, when you do a workout. I do not feel thirsty as much as if I was to skip this. Thanks for the vote and compliments
@Matt Jordan III, hahaha that was funny. Maybe your coffee was too diluted!! Don't forget to reduce the water! Thanks for dropping by
@tammiejo67, a lot of people were surprised that The Netherlands and the Scandinavian countries are top coffee drinkers. I know legalized drugs are sold at coffee shops in The Netherlands, but I don't think there's any link there. Anybody knows why?
I have heard of a Dutch proverb that says: "Coffee has two virtues: it is wet and warm".....maybe that's why!
Thanks for the visit and I am glad this article had given you additional info on the benefits of drinking coffee. Have a good day and remember that 'A morning without coffee is like sleep'
Toy Tasting from Mumbai on February 24, 2014:
That was such an interesting hub. I love coffee and it was great to know so much about coffee. :)
Musu Bangura from Nation's Capital on February 24, 2014:
Interesting article. I'm not a big coffee drinker, but this info is good to know.
Tammie Hardrick from Illinois on February 24, 2014:
I am a caffeine based life form. The Netherlands? That surprised me.
Matt Jordan from Gulf Coast on February 24, 2014:
Well written. And good news. But if coffee is good for memory, I must be drinking a bad brand. I have a mind like a steel sieve.
oldiesmusic from United States on February 23, 2014:
I am a coffee drinker, and I am quite happy to know that it has many health benefits than I realize (like about the breast cancer thing). But thanks for your tips about retaining moisture on the body after drinking coffee. Up and useful, awesome.
Mazlan A (author) from Malaysia on February 23, 2014:
kerlund74, thank you.
In our country, Malaysia, we have this special coffee, civet coffee or known locally as Kopi luwak, which is found in Sabah. It is special as the Palm civet cat will pick and eat the best coffee beans. Fortunately, (or unfortunately) it does not get digested in their stomach and will be 'passed out' through their poo. It is then collected and processed as Kopi Luwak. It is supposed to be good, but expensive. I have yet to try it actually. This type of coffee is also found in Indonesia and Vietnam
kerlund74 from Sweden on February 23, 2014:
Interesting hub which I really like, I love coffee:-) Great written!