Coffee has a rich aroma and a refreshing effect, which is the main reason many people enjoy drinking it. It is essential to note that, in addition to its rich flavor and invigorating qualities, it also offers several health benefits that you should be aware of.
5 health benefits of coffee
1. Anti-aging
In 2024, researchers from Peking Union Medical College published a study in the Journal of Cosmetic Dermatology, which found that individuals who regularly consume coffee can effectively reduce their risk of facial skin aging. The study included over 16,000 participants, most of whom were aged between 45 and 65, and collected data on their facial skin aging. They analyzed the causal relationship between four types of beverages — tea, coffee, alcoholic drinks, and sugary drinks — and facial skin aging. The final finding revealed that among the four beverages, only coffee could effectively reduce the risk of facial skin aging, with regular consumption reducing the probability of facial aging by 15 percent.
2. Gut health
People who regularly drink coffee have significantly altered gut microbiota. In 2024, researchers from Harvard University published a study involving tens of thousands of participants in the journal Nature Microbiology, which found that regular coffee consumption can change gut microbiota. Compared to those who never drink it (less than 3 cups a month), people who drink three cups daily have levels of beneficial bacteria (L. saccharolyticus) that are 4.5 to 8 times higher! In other words, those who regularly drink it have higher levels of this beneficial gut bacteria. L. saccharolyticus is a beneficial gut bacterium that helps produce butyrate, which aids in maintaining gut barrier function and helps prevent enteritis and colorectal cancer.
3. Blood sugar control
In January 2025, researchers from Harvard University published a study in the American Journal of Clinical Nutrition, showing that drinking an additional cup of coffee daily (approximately 240 milliliters) can reduce the risk of type 2 diabetes by 10 percent. However, adding sugar or artificial sweeteners significantly diminishes this effect. The researchers stated that compounds in coffee, such as chlorogenic acid, fenugreek alkaloids, caffeine, and phenolic compounds, can inhibit pro-inflammatory pathways associated with the onset of diabetes. Adding sugar or artificial sweeteners can lead to weight gain, increased inflammation, and a higher risk of diabetes, which counteract its benefits. Therefore, those who habitually drink coffee should try to avoid adding sugar, syrups, and artificial sweeteners.
4. Heart health
A study published in the European Journal of Preventive Cardiology in 2022 found that drinking 0.5 to 3 cups of coffee daily is associated with a 12 percent reduction in all-cause mortality and a 17 percent reduction in cardiovascular disease mortality. The study highlighted that coffee contains various bioactive components, including caffeine and polyphenolic compounds. Caffeine can stimulate the central nervous system, increasing alertness and attention, while also potentially boosting metabolism. Polyphenolic compounds exhibit antioxidant and anti-inflammatory effects, protecting the body’s cells from damage by free radicals and thereby maintaining the normal function of various organs, particularly the cardiovascular system.
5. Liver health
In January 2025, researchers from the School of Public Health at Guangzhou Medical University published a study in the Journal of Nutrition, showing that moderate coffee consumption can significantly reduce the risk of chronic liver disease and liver-related conditions. However, adding sugar or artificial sweeteners increases the risk of chronic liver disease and related events. The study included 170,000 participants who initially had no liver disease or cancer, and over a follow-up period of 12.4 years, 4,152 developed chronic liver disease. The final analysis revealed that consuming one additional cup of coffee a day (without added sugar or artificial sweeteners) can significantly reduce the risk of chronic liver disease and liver-related events, whereas adding sugar or artificial sweeteners negates this benefit.
Healthy coffee drinking tips
- Do not add any sugar, syrup, or sweeteners.
- It is best not to exceed 5 cups daily.
- Avoid drinking coffee that is too hot.
Translated by Joseph Wu and edited by Amanda
Follow us on X, Facebook, or Pinterest
