Have you ever been sipping a cup of coffee and wondered, “What is this doing to my health?”

The average American coffee-drinker consumes three cups of coffee a day. If you’re drinking a similar amount, you probably want to understand what you’re putting in your body. 

Well, that’s exactly what we’ll look at in this article. You’ll learn science-backed information about the effects of regular coffee consumption on your mind, body and long-term health. 

What’s in Coffee?

First, let’s break down what’s in your coffee cup. Coffee is made up of many different compounds. And each one has a unique effect on your body. 

It’s important to note that coffee beans have distinct features depending on where they were grown and how they’re extracted. 

However, there are also many common components in coffee beans. Listed below are the main substances in coffee.

Caffeine

The average cup of coffee contains 100 mg of caffeine. Although this is a comparatively small amount, it produces noticeable effects: increased energy, wakefulness, and alertness. 

However, caffeine can also cause side effects like headaches, raised blood pressure, and dehydration. 

Its effects kick in about an hour after drinking and subside after five hours. Genetics and caffeine tolerance have an impact on the potency of these sensations. 

Antioxidants

Coffee contains a range of antioxidants, mainly in the form of acids. Additionally, roasted coffee contains melanoidins which cause coffee’s dark brown color. 

Polysaccharides

Polysaccharides are carbohydrates abundant in foods. Stomach enzymes break them down into simple sugars. Coffee contains polysaccharides that might benefit the immune system. 

Tannins

About 4.6% of coffee is made up of tannins. They bind with proteins in the mouth and gut and cause the well-known “dry-mouth” feeling. However, tannins also bind with iron molecules, which can reduce iron absorption and cause iron deficiency. 

Is Coffee Bad For You?

You might think that coffee is harmful because of its stimulating effects. However, a substantial body of research has concluded that coffee positively impacts health. Let’s take a look at what this research suggests about how coffee affects the body. 

Coffee has many health benefits. However, it has been linked to some negative outcomes. For example, drinking coffee has been linked to a 12% increase in the risk of developing ovarian cancer.

Additionally, some people’s genes increase their sensitivity to the effects of coffee. So, it’s essential to pay attention to how coffee makes you feel. For example, if coffee affects your sleep pattern, it may be unhealthy. Caffeine is also likely harmful to people with health conditions such as high blood pressure, anxiety, and insomnia. 

Does Coffee Shorten or Extend Your Lifespan?

Alongside its other health-boosting features, coffee may have another long-term benefit.

An analysis of the UK Biobank, which records data about British people’s habits, found that drinking coffee benefited longevity. The study included all types of coffee consumption, including decaffeinated, ground, and instant coffee. 

Drinking as little as one cup of coffee per day reduced mortality risk by 6%. Drinking over seven cups a day reduced it by 16%. 

Another study analyzed 5,148,760 adults’ coffee-drinking habits over 13 years. It found that all coffee drinkers reduced their mortality risk. But the sweet spot was drinking four or five cups of coffee a day, which reduced mortality risk by 12%. 

Additionally, researchers wanted to identify how coffee affected people from nonwhite racial backgrounds. It reported that nonwhite adults drinking two to four cups of caffeinated or decaffeinated coffee a day reduced their mortality risk by 18%.

Final Word

Research shows that coffee can be part of a healthy and balanced diet. 

What’s more, a few cups of coffee likely impacts longevity in a positive way. And to enjoy the benefits of coffee, it often doesn’t matter how you take it. 

Just remember that coffee isn’t suitable for everyone.