Quick version
Coffee is more than just an energy boost – it can also benefit your health. Research shows that moderate coffee consumption (3–4 cups per day) can:
- Increase alertness and concentration
- Reduce the risk of type 2 diabetes
- Protect against Alzheimer's and Parkinson's
- Have a protective effect against certain types of cancer
- Promote liver health, especially in cases of fatty liver disease
For best results: choose black filter coffee and avoid sugar and cream. Listen to your body and drink in moderation!
5 Health Benefits of Coffee
Drinking coffee in moderation can be good for your health. Several studies have linked moderate coffee consumption to a lower risk of certain diseases and better cognitive performance. Here are five of the most researched health benefits of coffee:
1. Increased alertness and concentration
Caffeine, which is the active ingredient in coffee, is a natural stimulant that affects the brain. It blocks adenosine – a neurotransmitter that makes us tired – which leads to increased alertness, improved memory and better concentration.
2. Lower risk of type 2 diabetes
There are many epidemiological studies that show that people who drink coffee regularly have a lower risk of developing type 2 diabetes. The effect applies to both caffeinated and decaffeinated coffee, which suggests that other substances in coffee also play a role, such as antioxidants.
3. Protection against neurodegenerative diseases
Coffee has been shown to reduce the risk of Alzheimer's and Parkinson's disease. According to research, coffee contains substances that have anti-inflammatory and antioxidant properties, which can protect brain cells from damage.
4. Lower risk of certain cancers
Several studies indicate that coffee may have a protective effect against liver cancer and colorectal cancer. This is believed to be due to the coffee's content of polyphenols and other bioactive substances.
5. Good for the liver
Liver health has been shown to improve in people who drink coffee, especially in those with liver diseases such as fatty liver (NAFLD) and hepatitis C. Regular coffee consumption is linked to lower levels of liver enzymes – a sign of less inflammation and better liver function.
How much coffee is enough?
Most studies show that 3–4 cups of coffee per day is an adequate amount to get health benefits without negative effects. However, too much coffee can cause side effects such as:
- Heart palpitations
- Sleep problems
- Stomach pain
- Increased anxiety
Some people are also more sensitive to caffeine than others, and there are special guidelines for pregnant women who are advised to limit their intake to a maximum of 200 mg of caffeine per day (about 1–2 cups of coffee).
How to benefit from the health benefits of coffee – and avoid negative effects
- Avoid sugar and cream in your coffee if you want to benefit from the health benefits. A black cup of coffee contains essentially no calories, which contributes to stable blood sugar, protects your teeth and preserves the coffee's natural antioxidants.
- Quality and brewing method matter – filter coffee is usually considered the healthiest option because it filters out certain fats that can raise LDL cholesterol.
- Listen to your body. Coffee should provide energy – not create stress or anxiety.
Is coffee healthy?
Yes – coffee can be a healthy drink – when drunk in moderation. Coffee contains several protective substances and has been linked to a lower risk of, among other things, type 2 diabetes, dementia and certain cancers. But as with many things, it's important to find a balance.
