The health effects of coffee are controversial.
Despite what you may have heard, there are plenty of good things to be said about coffee.
It’s high in antioxidants and linked to a reduced risk of many diseases.
However, it also contains caffeine, a stimulant that can cause problems in some people and disrupt sleep.
This article takes a detailed look at coffee and its health effects, looking at both the positives and negatives.
咖啡在咖啡豆天然存在的许多营养物质中都丰富。
A typical 8-ounce (240-ml) cup of coffee contains (1）：
- Vitamin B2 (riboflavin):11％的DV
- Vitamin B5 (pantothenic acid):6% of the DV
- Vitamin B1 (thiamine):2% of the DV
- 维生素B3（烟酸）：2% of the DV
- Folate:1％的DV
- 锰：3% of the DV
- Potassium:3% of the DV
- Magnesium:2% of the DV
- Phosphorus:1％的DV
This may not seem like a lot, but try multiplying it with the number of cups you drink per day — it can add up to a significant portion of your daily nutrient intake.
But coffee really shines in its high content of antioxidants.
In fact, the typical Western diet providesmore antioxidants from coffeethan from fruits and vegetables combined (
SummaryCoffee contains a small amount of some vitamins and minerals, which add up if you drink many cups per day. It is also high in antioxidants.
Caffeine is the most commonly consumed psychoactive substance in the world (
Soft drinks, tea and chocolate all contain caffeine, but coffee is the biggest source.
The咖啡因含量of a single cup can range from 30–300 mg, but the average cup is somewhere around 90–100 mg.
咖啡因是一种已知的兴奋剂。在你的大脑中，它阻断抑制性神经递质（脑激素）称为腺苷的功能。
通过阻断腺苷，咖啡因增加了大脑中的活性，并释放其他神经递质，如去甲肾上腺素和多巴胺。这减少了疲倦，让您觉得更多警觉（
许多研究表明，咖啡因可以导致脑功能短期提升，改善情绪，反应时间，警惕和一般认知功能（
咖啡因也可以boost metabolismby 3–11% and exercise performance by 11–12%, on average (
但是，其中一些效果可能是短期的。如果您每天喝咖啡，您将建立一个容忍 - 而且随之而来，效果将不那么强大（
SummaryThe main active compound in coffee is the stimulant caffeine. It can cause a short-term boost in energy levels, brain function, metabolic rate and exercise performance.
Alzheimer’s disease is the world’s most common neurodegenerative disease and a leading cause of dementia.
Studies have shown that coffee drinkers have up to a 65% lower risk of developing Alzheimer’s disease (
Parkinson’s is the second most common neurodegenerative disease and is caused by the death of dopamine-generating neurons in the brain.
咖啡饮用者达到帕金森病风险较高32-60％。喝咖啡的饮料越多，风险越低（
Summary几项研究表明，咖啡饮用者患痴呆症风险较低，阿尔茨海默病和帕金森病在晚年中的疾病。
Type 2 diabetes is characterized by elevated blood sugar levels due to resistance to the effects of insulin.
这在一些常见病增长了10倍decades and now affects over 300 million people.
Interestingly, studies show that coffee drinkers may have a 23–67% reduced risk of developing this condition (21,
对每日咖啡每天咖啡有关的457,922人的18项研究进行了一次审查，其风险降低了2型糖尿病（
Summary许多研究表明，咖啡饮用者的2型糖尿病风险明显降低。
Your liver is an incredibly important organ that has hundreds of different functions in your body.
The end stage of liver damage is called cirrhosis and involves most of your liver turning into scar tissue.
Coffee drinkers have up to an 84% lower risk of developing cirrhosis, with the strongest effect for those who drink 4 or more cups per day (
肝癌也很常见。它是全世界癌症死亡的第二个主要原因。咖啡饮用者高达肝癌风险降低40％（29,
Summary咖啡饮用者具有显着降低肝硬化和肝癌的风险。你喝的咖啡越多，风险越低。
Depression is the world’s most common mental disorder and leads to a significantly reduced quality of life.
In one Harvard study from 2011, people who drank the most coffee had a 20% lower risk of becoming depressed (
In one review of three studies, people who drank four or more cups of coffee per day were 53% less likely to commit suicide (
Summary研究表明，喝咖啡的人们的风险较低，令人沮丧的风险，显着犯下自杀。
Given that coffee drinkers have a lower risk of many common, deadly diseases — as well as suicide — coffee could help youlive longer.
Long-term research in 402,260 individuals aged 50–71 found that coffee drinkers had a much lower risk of dying over the 12–13 year study period (
The sweet spot seems to be at 4–5 cups per day, with men and women having a 12% and 16% reduced risk of death respectively.
SummarySome studies demonstrate that — on average — coffee drinkers live longer than non-coffee drinkers. The strongest effect is seen at 4–5 cups per day.
It wouldn’t be right to only talk about the good without mentioning the bad.
事实是，咖啡也有一些消极的方面，虽然这取决于个人。
Consumingtoo much caffeinecan lead to jitteriness, anxiety, heart palpitations and even exacerbated panic attacks (34）。
If you are sensitive to caffeine and tend to become overstimulated, you may want to avoid coffee altogether.
Another unwanted side effect is that it can disrupt sleep (
如果咖啡可以减少睡眠质量，请在当天晚些时候戒烟，如下午2:00之后。
咖啡因还可以具有利尿和血液压力效果，尽管这些通常与定期使用散发。然而，血压略微增加1-2 mm / hg可能持续存在（
SummaryCaffeine can have various negative effects, such as anxiety and disrupted sleep — but this depends greatly on the individual.
咖啡因的另一个问题是它会导致成瘾。
When people consume caffeine regularly, they become tolerant to it. It either stops working as it did, or a larger dose is needed to produce the same effects (
When people abstain from caffeine, they getwithdrawal symptoms, such as headaches, exhaustion, brain fog and irritability. This can last for a few days (
Tolerance and withdrawal are the hallmarks of physical addiction.
Summary咖啡因是一种令人上瘾的物质。它可以导致耐受性和良好的戒断症状，如头痛，疲劳和烦躁。
Some people opt fordecaffeinated coffeeinstead of regular.
Decaffeinated coffee is usually made by rinsing coffee beans with chemical solvents.
Each time beans are rinsed, some percentage of the caffeine dissolves in the solvent. This process is repeated until most of the caffeine has been removed.
Keep in mind that even decaffeinated coffee does contain somecaffeine, just much less than regular coffee.
Summary通过使用溶剂从咖啡豆中萃取咖啡因制成的脱咖啡因咖啡。Decaf与常规咖啡没有所有相同的健康益处。
There are some things you can do to最大化有益的健康效果咖啡。
最重要的是不添加a lot of sugar到它。
Another technique is to brew coffee with a paper filter. Unfiltered coffee — such as from a Turkish or French press — contains cafestol, a substance that can increase cholesterol levels (42,
Bear in mind that some coffee drinks at cafés and franchises contain hundreds of calories and a lot of sugar. These drinks are unhealthy if consumed regularly.
Finally, make sure to not drink过多的数量咖啡。
SummaryIt is important not to put a lot of sugar in your coffee. Brewing with a paper filter can get rid of a cholesterol-raising compound called cafestol.
Some people — especially pregnant women — should definitely avoid or severely limit coffee consumption.
有焦虑问题的人，高血压或失眠可能也可能希望减少他们的摄入量，看看它是否有帮助。
There is also some evidence that people who metabolize caffeine slowly have an increased risk of heart attacks from drinking coffee (
此外，有些人担心饮用咖啡可能会随着时间的推移提高癌症的风险。
While it’s true that roasted coffee beans containacrylamides, a category of carcinogenic compounds, there is no evidence that the small amounts of acrylamides found in coffee cause harm.
In fact, most studies suggest coffee intake has no effects on cancer risk or may even reduce it (
That said, coffee can have important beneficial effects on health for the average person.
If you don’t already drink coffee, these benefits are not a compelling reason to start doing it. There are downsides as well.
But if you already drink coffee and you enjoy it,好处appear to far outweigh the negatives.
It’s important to keep in mind that many of the studies referenced in this article are observational. They examined the association between coffee drinking and disease outcomes but do not prove a cause and effect.
然而，鉴于该协会在研究中具有强烈且一致，咖啡确实在您的健康中起着积极作用。
Though it was demonized in the past, coffee is likely very healthy for most people, according toscientific evidence.
If anything, coffee belongs in the same category as healthy beverages likegreen tea.
