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13 Health Benefits of Coffee, Based on Science

Coffee is actually very healthy.

It is loaded with antioxidants and beneficial nutrients that can improve your health.

The studies show that coffee drinkers have a much lower risk of several serious diseases.

Here are the top 13 health benefits of coffee, that have been confirmed in actual human studies.

 

(1) Coffee Can Improve Energy Levels and Make You Smarteristock_brain

Coffee can help people feel less tired and increase energy levels (12).

This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world (3).

After you drink coffee, the caffeine is absorbed into the bloodstream. From there, it travels into the brain (4).

In the brain, caffeine blocks an inhibitory neurotransmitter called Adenosine.

When that happens, the amount of other neurotransmitters like norepinephrine and dopamine actually increases, leading to enhanced firing of neurons (56).

Many controlled trials in humans show that coffee improves various aspects of brain function. This includes memory, mood, vigilance, energy levels, reaction times and general cognitive function (789).

Bottom Line: Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.

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(2) Coffee Can Help You Burn Fatfatlarge

Did you know that caffeine is found in almost every commercial fat burning supplement?

There’s a good reason for that… caffeine is one of the very few natural substances that have actually been proven to aid fat burning.

Several studies show that caffeine can boost the metabolic rate by 3-11% (1011).

Other studies show that caffeine can specifically increase the burning of fat, by as much as 10% in obese individuals and 29% in lean people (12).

However, it is possible that these effects will diminish in long-term coffee drinkers.

Bottom Line: Several studies show that caffeine can increase fat burning in the body and boost the metabolic rate.

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(3) The Caffeine Can Drastically Improve Physical Performance7-reasons-why-women-must-lift-weights-1024x682

Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat (1314).

But caffeine also increases Epinephrine (Adrenaline) levels in the blood (1516).

This is the “fight or flight” hormone, designed to make our bodies ready for intense physical exertion.

Caffeine makes the fat cells break down body fat, releasing them into the blood as free fatty acids and making them available as fuel (1718).

Given these effects, it is not surprising to see that caffeine can improve physical performance by 11-12%, on average (2920).

Because of this, it makes sense to have a strong cup of coffee about a half an hour before you head to the gym.

Bottom Line: Caffeine can increase adrenaline levels and release fatty acids from the fat tissues. It also leads to significant improvements in physical performance.

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(4) There Are Essential Nutrients in Coffeedownload

Coffee is more than just black water. Many of the nutrients in the coffee beans do make it into the final drink.

A single cup of coffee contains (21):

  • Riboflavin (Vitamin B2): 11% of the RDA.
  • Pantothenic Acid (Vitamin B5): 6% of the RDA.
  • Manganese and Potassium: 3% of the RDA.
  • Magnesium and Niacin (B3): 2% of the RDA.

Although this may not seem like a big deal, most people are drinking more than one cup per day. If you drink 3-4, then these amounts quickly add up.

Bottom Line: Coffee contains several important nutrients, including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin.

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(5) Coffee May Lower Your Risk of Type II Diabetes

diabetes

Type 2 diabetes is a gigantic health problem, currently afflicting about 300 million people worldwide.

It is characterized by elevated blood sugars in the context of insulin resistance or an inability to secrete insulin.

For some reason, coffee drinkers have a significantly reduced risk of developing type 2 diabetes.

The studies show that people who drink the most coffee have a 23-50% lower risk of getting this disease, one study showing a reduction as high as 67% (2223242526).

According to a massive review that looked at data from 18 studies with a total of 457,922 individuals, each daily cup of coffee was associated with a 7% reduced risk of developing type 2 diabetes (27).

Bottom LineSeveral observational studies show that coffee drinkers have a much lower risk of getting type II diabetes, a serious disease that currently afflicts about 300 million people worldwide.

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(6) Coffee May Protect You From Alzheimer’s Disease and Dementia3

Alzheimer’s disease is the most common neurodegenerative disease and the leading cause of dementia worldwide.

This disease usually affects people over 65 years of age.

Unfortunately, there is no known cure for Alzheimer’s.

However, there are several things you can do to prevent the disease from showing up in the first place.

This includes the usual suspects like eating healthy and exercising, but drinking coffee may be incredibly effective as well.

Several studies show that coffee drinkers have up to a 65% lower risk of getting Alzheimer’s disease (2829).

Bottom Line: Coffee drinkers have a much lower risk of getting Alzheimer’s disease, which is a leading cause of dementia worldwide.

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(7) Caffeine May Lower The Risk of Parkinson’simages-1

Parkinson’s disease is the second most common neurodegenerative disease, right after Alzheimer’s.

It is caused by death of dopamine-generating neurons in the brain.

Same as with Alzheimer’s, there is no known cure, which makes it that much more important to focus on prevention.

In studies, coffee drinkers have a much lower risk of developing Parkinson’s disease, with a reduction in risk ranging from 32-60% (30313233).

In this case, it appears to be the caffeine itself that is causing the effect. People who drink decaf don’t have a lower risk of Parkinson’s (34).

Bottom Line: Coffee drinkers have up to a 60% lower risk of getting Parkinson’s disease, the second most common neurodegenerative disorder.

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(8) Coffee Appears to Have Protective Effects on The Liverhuman-liver

The liver is an amazing organ that carries out hundreds of important functions in the body.

Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and others.

Many of these diseases can lead to a condition called cirrhosis, in which the liver has been largely replaced by scar tissue.

It turns out that coffee may protect against cirrhosis. People who drink 4 or more cups per day have up to an 80% lower risk (353637).

Bottom Line: Coffee drinkers have a much lower risk of developing cirrhosis, which can be caused by several diseases that affect the liver.

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(9) Coffee Can Fight Depression and Make You Happierhappy-people-sized

Depression is a serious mental disorder that causes a significantly reduced quality of life.

It is incredibly common and about 4.1% of people in the U.S. currently meet the criteria for clinical depression.

In a Harvard study published in 2011, women who drank 4 or more cups per day had a 20% lower risk of becoming depressed (38).

Another study with 208,424 individuals found that those who drank 4 or more cups per day were 53% less likely to commit suicide (39).

Bottom Line: Coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide.

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(10) Coffee Drinkers Have a Lower Risk of Some Types of Cancercancer-2

Cancer is one of the world’s leading causes of death and is characterized by uncontrolled growth of cells in the body.

Coffee appears to be protective against two types of cancer… liver cancer and colorectal cancer.

Liver cancer is the third leading cause of cancer death in the world, while colorectal cancer ranks fourth (40).

Studies show that coffee drinkers have up to a 40% lower risk of liver cancer (4142).

One study of 489,706 individuals found that those who drank 4-5 cups of coffee per day had a 15% lower risk of colorectal cancer (43).

Bottom Line: Liver and colorectal cancer are the 3rd and 4th leading causes of cancer death worldwide. Coffee drinkers have a lower risk of both.

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(11) Coffee Does Not Cause Heart Disease and May Lower The Risk of Strokehealthy_heart

It is often claimed that caffeine can increase blood pressure.

This is true, but the effect is small (3-4 mm/Hg) and usually goes away if you drink coffee regularly (4445).

However, the effect may persist in some people, so keep that in mind if you have elevated blood pressure (4647).

That being said, the studies do NOT support the myth that coffee raises the risk of heart disease (4849).

In fact, there is some evidence that women who drink coffee have a reduced risk of heart disease (50).

Some studies also show that coffee drinkers have a 20% lower risk of stroke (5152).

Bottom Line: Coffee may cause mild increases in blood pressure, which usually diminish over time. Coffee drinkers do not have an increased risk of heart disease, but a slightly lower risk of stroke.

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(12) Coffee May Help You Live Longerdownload-2

Given that coffee drinkers are less likely to get many diseases, it makes sense that coffee could help you live longer.

There are actually several observational studies showing that coffee drinkers have a lower risk of death.

In two very large studies, drinking coffee was associated with a 20% lower risk of death in men and a 26% lower risk of death in women, over a period of 18-24 years (53).

This effect appears to be particularly strong in type II diabetics. In one study, diabetics who drank coffee had a 30% lower risk of death during a 20 year study period (54).

Bottom Line: Several studies show that coffee drinkers live longer and have a lower risk of premature death.

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(13) Coffee is The Biggest Source of Antioxidants in The Western Diet

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For people who eat a standard Western diet, coffee may actually be the healthiest aspect of the diet.

That’s because coffee contains a massive amount of antioxidants.

In fact, studies show that most people get more antioxidants from coffee than both fruits and vegetables… combined (555657).

Coffee is one of the healthiest beverages on the planet. Period.

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More about coffee:

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Studies Show Coffee Before a Workout May Increase Your Endurance

Coffee is ingrained in many people’s early morning routines because they rely on its mildly stimulating effect to get them going for the day. In addition to keeping people from crawling back to bed and eluding their responsibilities in the morning, the world’s favorite hot beverage can also help people power through long grueling workouts, according to new research published in the International Journal of Sport Nutrition and Exercise Metabolism.

Although endurance athletes commonly ingest caffeine in the form of powder or tablets as a means to enhance training intensity and competitive performance, conflicting evidence exists regarding the efficacy of coffee — a popular source of caffeine — in improving athletic performance. Unsure of coffee’s effect on performance, researchers conducted a meta-analysis review to evaluate how pre-exercise coffee impacts endurance performance.

“There’s a perception that coffee won’t give you the same benefits as pure caffeine,” study lead author Simon Higgins said in a statement. “New research could mean that athletes could have a cup of coffee versus taking a pill.”

Caffeine, the most popular psychoactive substance among people of all age groups and cultural backgrounds, is typically used to boost the central nervous system for cognitive or physical endeavors. The stimulant is produced by a variety of beans, leaves, and fruits, but is most commonly consumed in the form of coffee, according to the National Council on Strength and Fitness (NCSF).

For the study, Higgins and his colleagues reviewed nine randomized control trials that specifically used coffee to improve endurance. During the trials, study participants either cycled or ran after drinking coffee. They then exercised vigorously, and the results were measured.

Researchers from five studies found significant improvements in endurance performance. They found between 3 and 7 milligrams per kilogram of body weight of caffeine from coffee increased endurance performance by an average of 24 percent. The amount of caffeine in a cup of coffee can vary from 75 milligrams to more than 150, depending on the variety and how it’s roasted and brewed. Americans consume about 27 ounces of coffee each day, Medical News Today reported.

“This is helpful for athletes because coffee is a naturally occurring compound,” Higgins said. “There’s the potential that getting your caffeine by drinking coffee has similar endurance benefits as taking caffeine pills.”

Previous studies have linked coffee to many health benefits, including a reduced risk of dying from cardiovascular disease, an extended lifespan, and a lower risk of developing type 2 diabetes.

Higgins said the endurance effects of coffee as a source of caffeine could be just as advantageous as taking caffeine in the form of powder or tablets.

“While there is a lack of high-quality research on coffee as a source of caffeine, there is an abundance of research on pure caffeine,” he said. “It’s surprising how little we know about caffeine from coffee when its endurance effects could be just as beneficial as pure caffeine.”

Nevertheless, before any recommendations can be given to athletes, more research will be needed to determine how different the effects of caffeine from coffee are against those from pure caffeine — especially since the amount of caffeine in a cup of coffee can vary.

Click here to learn more.


Coffee May Lower Risk of Colorectal Cancer

Caffeinated or decaf, a new study suggests that drinking coffee may protect against colorectal cancer when compared to non-coffee drinkers. The study was published this week in Cancer Epidemiology Biomarkers & Prevention.

AICR research shows that coffee lowers risk of endometrial and liver cancers.

The study comparing approximately 5,100 colorectal cancer patients against 4,100 people matched in age and other factors to the patients. The survivors had been diagnosed with colorectal cancer within the past six months of filling out questionnaires on their eating and drinking habits. Participants were from Israel, part of the Molecular Epidemiology of Colorectal Cancer study.

Overall, daily coffee consumption linked to lower risk of colorectal cancer. When compared to non-coffee drinkers, coffee consumption linked to a 26 percent lower risk. Drinking higher amounts of coffee linked with lower risk. Decaffeinated and boiled coffee were each also found to lower risk.

This link was found after taking into account some risk factors for colorectal cancer, such as age and family history. It did not take into account BMI, and excess body fat is strong risk factor this cancer.

This study has several caveats, such as relying on memory from those with a condition may bias their recall. More research is needed.

The study was supported by the National Cancer Institute at the NIH  and the National Institute of Environmental Health Sciences at the NIH.


Give Your Workout an Edge With a Cup of Javita!

The benefits of working out in the morning are widely known. By starting your day with a sweat session, you can rev up your metabolism and increase the number of calories you burn throughout the day. The rush of endorphins you feel after a workout can also boost your energy and set your mood for the rest of the day.

The biggest advantage of a morning exercise ritual, however, may also be the fitness world’s best-kept secret. If you begin the morning with a cup of caffeinated coffee followed by exercise, you can maximize your exercise performance and boost your long-term fitness gains.

It helps you exercise longer.

When you drink a cup of coffee, the caffeine increases the number of fatty acids circulating in your blood stream. If adequately fueled, your muscles can absorb and burn fat in order to fuel your activity. If not, they must use your body’s limited storage of carbohydrates. A cup of coffee allows your body more fatty acids to burn, saving the carbohydrates for later on in the workout. This enables you to exercise longer, which explains why caffeine, a legal stimulant under the International Olympic Committee, is the most popular drug in sports.

In a study of caffeine consumption and exercise among fit young men, researchers found that people who drank caffeine before a workout felt more able to invest effort. This is because caffeine helps muscles to contract by encouraging the sarcoplasmic reticulum, a network of membranes that lie within the muscle cells, to release calcium ions. More calcium within the muscles reduces the percentage of maximum exertion that given exercise requires.

This is also psychologically beneficial to the athlete, whose perceived level of exertion reduces after drinking a cup of coffee. “They would put more work into the training session, and when the session was finished, in the presence of the caffeinated drink, they were more psychologically ready to go again,” Michael Duncan, a senior lecturer in sports science at the University of Exeter in England and leader of the study, told the New York Times.

It mobilizes fat from fat tissues.

Caffeine can improve physical performance by 11 to 12 percent, on average. Caffeine increases our blood levels of the hormone epinephrine, aka adrenaline. The epinephrine travels through the blood to the fat tissues and sends signals to break down the fats and release them as free fatty acids into the blood, where they can then be used as fuel. More fuel = a stronger, longer workout. This reaction especially enhances endurance exercise.

It delays perceived muscle pain.

The effect of caffeine on strength training is less well-documented, although recent studies have shown that ingesting caffeine prior to weight training increases the amount of weight lifted, as well as number of reps. This is possibly due to caffeine’s ability to blunt pain responses so that your muscles don’t get fatigued as quickly during resistance training.

It improves energy and mood.

By blocking the neurotransmitter adenosine, caffeine ups the firing of neurons and the release of neurotransmitters, including dopamine and norepinephrine. This affects myriad brain functions: memory, mood, vigilance, energy levels, reaction times, and even general cognitive function. And we all know how hard it is to pump ourselves up for a good workout when we’re in a bad mood, right?

It increases calories burned.

This one doesn’t directly affect your workout, but it goes hand in hand with the results of your workout. Ingesting caffeine before a workout can actually increase the number of calories you burn from the workout. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that trained athletes who took in caffeine pre-exercise burned about 15 percent more calories for three hours post-exercise, compared to those who took a placebo. Caffeine also blunts your appetite, which could also aid in weight loss.

It increases metabolism.

It turns out that caffeine can also affect how well your body burns calories when you’re not even exercising. Studies show that caffeine can increase our resting metabolic rate (how many calories we burn when we’re doing nothing) by 3 to 11 percent, with larger doses having an even bigger effect. But here’s the rub: The effect isn’t equal for everyone. The increase in fat-burning in lean people is as high as 29 percent while in obese individualsthe increase is about 10 percent

It improves circulation.

Finally, coffee improves circulation within microvessels, which, unlike large arteries, regulate tissue blood flow and blood pressure. A different study measured post-occlusive reactive hyperemia, or increased blood flow, within the microvessels of the finger. Hyperemia is a marker of good circulation. After drinking caffeinated coffee, the blood of the study’s participants had significantly enhanced hyperemia compared to those who drank decaffeinated coffee. Improved circulation means more blood is being delivered to the muscles during exercise, which boosts performance and promotes cell growth and organ function.

You don’t have to be an Olympic athlete to reap the benefits of caffeinated coffee. Anyone, regardless of their level of fitness or experience, can see increased endurance and performance during exercise by incorporating caffeine into their fitness routine. Simply replace your pre-workout smoothie with a cup of caffeinated coffee, head to the gym, and be prepared to revolutionize your exercise.

 


18 Good Health Reasons To Drink Coffee

Here are 18 of the best health reasons to continue enjoying your daily cup(s) of coffee:

(1) Cut the Pain
Two cups of coffee can cut post-workout muscle pain by up to 48%. From the Journal of Pain, March 2007 (link).

(2) Increase your fiber intake
A cup of brewed coffee represents a contribution of up to 1.8 grams of fiber of the recommended intake of 20-38 grams.From the Journal of Agricultural and Food Chemistry (link).

(3) Protection against cirrhosis of the liver
Of course you could just cut down on the alcohol intake. From the Archives of Internal Medicine. Another more recent study also showed coffee’s liver protecting benefits. (link). Yet another study showed that both coffee and decaffeinated coffee lowered the liver enzyme levels of coffee drinkers. This study was published in the Hepatology Journal.

(4) Lowered risk of Type 2 Diabetes
Those who consumed 6 or more cups per day had a 22% lower risk of diabetes. From the Archives of Internal Medicine (link). A recent review of research conducted by Harvard’s Dr. Frank Hu showed that the risk of type II diabetes decreases by 9% for each daily cup of coffee consumed. Decaf coffee decreased risk by 6% per cup.

(5) Lowered risk of Alzheimer’s disease
There is considerable evidence that caffeine may protect against Alzheimer’s disease. From the European Journal of Neurology (link).

(6) Reduces suicide risk and Depression
10-year study of 86,000 female nurses show a reduced risk of suicide in the coffee drinkers. From the Archives of Internal Medicine (link). Another study conducted by the Harvard School of Public Health found that women who drink 4 or more cups of coffee were 20% less likely to suffer with depression. (Study link).

(7) Protection against Parkinson’s
People with Parkinson’s disease are less likely to be smokers and coffee drinkers than their healthy siblings. Just make sure you don’t get lung cancer on the way. From the Archives of Neurology (link). Even newer research out of Sweden revealed that drinking coffee reduces the risk of Parkinson’s even when genetic factors come into play. (link).

(8) Coffee drinkers have less risk of heart disease
Korean researchers found that study participants who consumed 3 to 5 cups of coffee a day were less likely to show the beginning signs of heart disease. (The study). Other dietary factors should also be noted as Koreans typically have a different diet than do Westerners.

(9) Coffee drinkers have stronger DNA
A study published in the European Journal of Nutrition showed that coffee drinkers have DNA with stronger integrity since the white blood cells of coffee drinkers had far less instance of spontaneous DNA strand breakage. (Study abstract).

New research concerning coffee and health is being conducted all the time. Here are some more of the latest studies.

(10) Reduced Liver Cancer Risk
Researchers at USC Norris Comprehensive Cancer Center found that those that consume 1-3 cups of coffee a day have a 29% reduced risk of developing liver cancer (hepatocellular carcinoma (HCC), which is the most common type. Src.

(11) Less Gout Risk
Yet another reason: Risk for developing gout (in men) decreases with increasing coffee consumption. This is a large study of over 50,000 men (link).

(12) Less Eyelid Spasm
Coffee protects against eyelid spasm (can lead to blindness) (link).

(13) Longevity
Greek boiled coffee linked to longevity and heart health. (link). Another study published in the June 17, 2008 issue of the Annals of Internal Medicine showed that woman who consume coffee had a lower risk of death from cancer, heart disease, and other factors, which therefore promotes longer lifespan. Yet another study published in the New England Journal of Medicine showed that coffee drinkers were at less risk of dying prematurely from diseases like diabetes, heart disease and forms of cancer. (Study link). Yet another study from Japan found that men who drink at least 3 cups of coffee per day have a 24% less risk of dying early from disease. (The study).

(14) Prevents Retinal Damage
A Cornell University Study showed that coffee may prevent retinal damage due to oxidative stress. Caffeine isn’t the culprit here, but chlorogenic acid (CLA), which is one of the strong antioxidants found in the coffee bean. (link)

(15) Black coffee prevents cavities
Researchers out of Brazil found that strong black coffee kills the bacteria on teeth that leads to tooth decay. Adding milk or sugar to coffee negates this benefit. (link)

(16) Coffee may protect against periodontal disease
As part of the US Department of Veterans Affairs Dental Longitudinal Study coffee consumption and dental health among 1,152 men was tracked from 1968-1998. The researchers found that coffee didn’t promote gum disease and actually showed a protective benefit. (link)

(17) Coffee may protect against melanoma
A study published in the Journal of the National Cancer Institute found that melanoma risk decreases with coffee consumption and that this risk decreases with each cup consumed. (link).

(18) Coffee may improve general well being and reduce risk of disease
The USDA’s new 2015 dietary guidelines recommends it for better health. They advise people that having 3 to 5 cups of coffee a day is good for their overall health and reduces risk of disease. However, they report that adding sugar, cream, or flavored creamers quickly negates the potential benefits. The complete report here.

Click to check out the original article here.


More and more medical experts are backing the health benefits of coffee

Long viewed as a controversial dark substance, coffee is gaining ground among medical experts who say it can protect against heart disease, Parkinson’s, Alzheimer’s and diabetes, even if it is decaffeinated.

Multiple studies published worldwide in recent years have concluded that coffee can be good for the health.

In February, the US government issued new dietary guidelines, as it does every five years.

But this year’s recommendations said for the first time that coffee is not generally harmful, even multiple cups per day.

“We looked at all the science,” said Miriam Nelson, a professor in the School of Nutrition Science and Policy at Tufts University, and a member of the committee that wrote the guidelines. “We have found no negative, adverse effects on health when you drink up to three to five cups a day,” she told AFP. “In fact, there is a decreased risk of cardiovascular disease, type 2 diabetes, Parkinson’s disease and a couple of cancers,” including breast and prostate cancer, she said.

She said a “moderate amount” would max out at 500 milligrams of caffeine per day.

Researchers do not yet understand the reason for coffee’s health benefits. That’s why Tom Brenna, another member of the advisory group that wrote the new guidelines, urged some caution. “Implying that coffee is going to cure cancer is not a very good thing to do,” said Brenna, a professor of nutrition and chemistry at Cornell University. But after poring over the research, experts could find no reason for concern.

“There is no evidence whatsoever for negative health consequences in the general population and if anything, the signal was in another direction. It seems to be protective,” Brenna added. “The real takeaway is, have your coffee in the morning with complete confidence that at least on average, nobody ever found any problem.”

Pregnant women should limit themselves to about 200 milligrams of caffeine per day, just as a precaution, even though the panel found no evidence in reviewing the research that coffee was linked to premature birth, he said.

More Research 

Both scientists agree that the benefits of coffee, of which each grain contains 1,000 different molecules, goes beyond the caffeine and could be explained by antioxidants like polyphenols, which are also found in red wine and cocoa.

These attributes could also explain the results of a recent study involving 25,000 men and women in South Korea that found those who drank three to five cups of coffee per day had cleaner arteries, with less of the cholesterol buildup that leads to heart disease.

A study involving 2,000 people found coffee may help protect against Parkinson’s disease, an incurable neurological disorder.

Other studies have linked coffee consumption to lower incidence of Alzheimer’s disease.

Researchers at Harvard University showed in 2011 that women who drank at least four cups of decaffeinated coffee per day had a 20 percent lower risk of depression.

And in 2006, a study involving 90,000 US women showed that drinking two or three cups of coffee—caffeinated or decaffeinated—per day reduced the risk of diabetes.

Coffee may also help extend life, according to a National Institutes of Health study on 400,000 US men and women aged 50 to 71, which found a 10 percent lower risk of dying from any cause—except cancer—among those who drank multiple cups of coffee per day.

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