Healthy Coffee: Your Coffee is Helping You

  • 14th Oct 2022

Dear Diary,

A hot mug of coffee in your hands and the aroma of coffee beans are the most beautiful beginnings of winter. Caffeine is the first thing that comes to mind when we think about coffee. It refreshes our mind and jumpstarts our day.

But we are all worried about its adverse effects on us. But the good news is you get more benefits from your favorite beverage than you thought. Coffee contains antioxidants and other active ingredients that reduce internal inflammation and protect us from diseases.


Coffee is one of the most popular beverages in the world. It is brewed from roasted coffee beans, but the process of making a cup of coffee is far more complex than that. Coffee is made up of around 95% water and 5% caffeine, so it is important that you drink enough water with your coffee to avoid dehydration.

Drinking adequate amounts of coffee helps you maintain your immunity and heart health, boost energy levels, and enhance athletic performance.

Moderate consumption of coffee can be a part of a healthy diet. Consuming 2-5 cups of coffee is linked to lowering the chances of type 2 diabetes, heart diseases, and depression.

Benefits of coffee:

Coffee is an essential part of many people’s daily routines, but it can also be beneficial to your health. Here are some of the benefits of drinking coffee:

  • Boosts energy levels: Coffee helps you feel alert and energized, which can help you through long days at work or school. Coffee contains caffeine, a stimulant that can increase your energy levels and help you focus. Caffeine has also been found to improve endurance performance by increasing blood flow to the muscles.

  • Lowers risk of type 2 diabetes: Drinking coffee may help lower your blood sugar level and reduce your risk for diabetes due to its effect on insulin secretion, absorption, metabolism, and fat storage (especially around the waistline).

    Coffee can also be beneficial for people who suffer from high blood pressure. It helps lower blood pressure and stabilizes heartbeat, making it an excellent choice for people with hypertension.

  • Protects against Parkinson’s disease: Coffee drinkers have a lower risk of developing Parkinson’s disease (PD) than nondrinkers. The association is strongest in those who drink two or three cups per day, especially if they also use other caffeinated products like tea or sodas. Coffee may act as an anti-inflammatory agent that guards against Parkinson’s-related inflammation, according to a study published in the British Journal of Nutrition.

  • Healthy heart: Drinking coffee has been shown to lower blood pressure and reduce your risk of heart attack and stroke. Drinking coffee has been linked to better cardiovascular health because it contains antioxidants and other compounds that help protect your arteries from damage caused by free radicals.

    Regular coffee drinkers also tend to weigh less than those who do not drink coffee regularly or at all, which may be due to the high amount of energy that coffee provides.

  • Enhances athletic performance: Drinking 3-4 cups of caffeinated coffee per day may improve performance for athletes who have a lot to do during their training sessions or competitions.

  • Immunity booster: Coffee contains antioxidants that protect against free radical damage caused by environmental stressors such as smoking or high stress levels in your life (like a busy schedule).

  • Rich in antioxidants: Coffee is a powerful antioxidant, which means it can help you get rid of free radicals and prevent aging. The antioxidants in coffee work to protect your cells from harmful damage caused by oxidative stress.

How much coffee is too much?

Yes. It is true that coffee helps us with many health benefits, but excess is never good. Too much coffee can make you jittery and can cause:

  • Increase in heart rate

  • High blood pressure

  • Anxiety

  • Insomnia

  • Headache

  • Muscle tremors

  • Nervousness

  • Irritability

How safe is coffee?

Caffeine affects people differently.

Research mentions that consuming 4-5 cups of coffee in a day may be the optimal amount.

For women, safe amounts of coffee drinking are three to five cups a day with a maximum of 400 milligrams of caffeine.

However, for pregnant women or during breast feeding, the rules are different. Caffeine can cross the placenta and reach the fetus. However, the fetus has problems metabolizing caffeine. Check with your obstetrician before adding caffeine to your diet.

People who are caffeine sensitive, have medical conditions, or do not like the beverage should simply avoid it.


For people who enjoy coffee, there is little evidence of its harm and plenty of evidence of health benefits if not done excessively.

While the optimum consumption of coffee is 4-5 cups, some people can tolerate more without any problems.

You do not need to feel bad about consuming unhealthy drinks if you are getting regular amounts of coffee.

That’s all I have for now,

I will write to you soon.

Take care!