First, let's recognise the very obvious economic benefits of coffee. In every city around the world, coffee punctuates, stimulates, greases, refreshes and nurtures the economy. Annually we drink 500 billion cups per year. This equals about a third of tap water consumed. As one of the world’s most traded products - second in value only to oil - and with global sales of $70 billion, the coffee industry employs millions of people around the world through its growing, processing and trading.
Second, a shot of black coffee with 50 to 100 mg of caffeine is a zero calorie, stimulant and mood enhancer loaded with antioxidants and phytonutrients. Speciality coffees served in large mugs may have 5 times as much caffeine along with 14 teaspoons of sugar and a day's provision of saturated fat. If you aren't used to caffeine, it can make you jittery, boost your blood pressure, and dehydrate you. Boiled coffee may have some risks.
Third, with over 19,000 studies on the health impacts of coffee, benefits are well established. The guilt and anxiety induced by the medical profession is based on studies before 1970 that failed to account for cigarette smoking. Current medical opinion shows that coffee is safe (note that there is still a question over miscarriage risk at over 200 mg per day) and has a raft of health benefits related to the brain, heart, liver and metabolism.
Coffee is an effective stimulant that begins to stimulate the mind with its morning aroma. By dilating blood vessels and dispensing a flood of antioxidants and phytonutrients, coffee tunes your physiology. Inflammation reduces and arterial function improves. Fatigue is reduced, energy increases and feelings of wellbeing surge. Attention, alertness, motivation and short term memory increase stimulating productivity (Harvard Business Review, June 2009).
Basic Physiology of Coffee
The caffeine in coffee is a crystalline xanthine alkaloid that is a psychoactive drug. It is a natural pesticide, a central nervous system stimulant which wards off drowsiness and restores alertness. While a diuretic, regular users do not dehydrate. It is absorbed within 45 minutes and in a healthy adult has a half life of 4.9 hours. Oral contraception and pregnancy can double the half life. It's main effect is to increase fat release into the blood but it also opens blood vessels and relaxes the airways (thus treating asthma). Caffeine quickly crosses the blood brain barrier where it has a neuroprotective effect.
If you are a corporate warrior or elite athlete there is no better legal performance enhancer that even reduces pain after extreme exertion better than aspirin.
Longer Term Health Benefits
With the benefit of 40 years of research through the Nurses (85,000 women) and Health Professionals' (50,000 men) studies amongst others we now have an impressive set of correlations between coffee consumption and reduced disease. In summary coffee is now associated with:
Reduced Cardiovascular Disease risk
Women: 25 % reduction in heart disease death with 2 cups per day. 6 or more increases risk.
Reduced Stroke risk in Nurses Health Study (Circulation, February 2009)
Protection from Diabetes
By having six cups or more each day can reduce diabetes risk by 54% for men, and 30% for women
Reduced risk in both men and women in Singapore (American Journal of Clinical Nutrition, October 08)
The American Heart Association states that coffee is safe even after heart attack
Coffee provides some protection for smokers and heavy drinkers.
Brain and Neurological
65% reduction in development of Dementia & Alzheimer's (Journal of Alzheimer's Disease, Jan 2009)
Reduce cognitive decline in women without dementia - more than three cups per day (Neurology, Aug, 2007)
80% reduced risk of developing Parkinson's (6 studies include Journal of American Medical Association, May 2000 and Journal of Neurology, April 2007)
Positive effects on vigilance, attention, mood and arousal as well as being neuroprotective.
Liver Protection
Protection from liver cancer (25%), cirrhosis (80%), hepatitis and better liver function/biochemistry (Alimentary Pharmacology & Therapeutics, 2007 and The Liver Meeting, AASLD, November 2008)
50% reduction in gallstones.
Protection from Cancer
25% reduction in colon cancer and safe to protective in others.
Miscellaneous
Reduced risk of cavities
Reduced risk of gout in men (Arthritis & Rhuematism, June 2007)
Possibly may prevent and reverse UV skin damage (Journal Investigative Dermatology 2009)
May help manage asthma and control asthma attacks
Coffee drinkers having 1/3 less asthma symptoms than non coffee drinkers.
Suggestion:
If you enjoy your coffee, do so without guilt or anxiety. Keep it under 6 cups (100 mg shots) per day and try to stop by 2 pm so that it does not effect your sleep. We discourage the use of large cups with dollops of cream, sugar, syrups and full cream milk.
References:
http://men.webmd.com/features/coffee-new-health-food
http://www.medscape.com/viewarticle/584944
http://www.webmd.com/video/truth-about-coffee
Article researched by assistant and daughter, Lauren Hansen