When you reached for your coffee this morning, did you stop to think about all the benefits there are in that cup? Over the years, coffee has had a bad rap, being the subject of debate. It was once listed as a possible carcinogen, but has since been paroled from that after being found that coffee was not associated with an increased risk of cancer. In fact, the opposite was found. Several studies have shown the properties of coffee have many health benefits. What properties make it healthy? How much do I need to drink? Is caffeine consumption okay? Read on to find out.
Caffeine
The average amount of caffeine in an 8-ounce cup of coffee is about 95mg, depending on the type of bean. The Food and Drug Administration and Dietary Guidelines for Americans recommends no more than 400mg a day but this will vary depending on how you tolerate it. While caffeine can help with alertness and has been associated with a decrease in chronic illness, high amounts of caffeine can cause jitteriness, anxiety and insomnia. Women who are pregnant or are planning on becoming pregnant should limit their caffeine consumption as should those with high blood pressure. Those who are sensitive to caffeine, have no fear. Research has also shown that decaffeinated coffee offers similar benefits.
Antioxidants
We know antioxidants fight the free radicals produced as our body breaks down food. And left along, those free radicals can harm our cells, including our DNA. So how does coffee fit in here? Coffee contains several antioxidants that help fight the free radicals in our body. They fall under two categories: Polyphenols and Hydrocinnamic acids.
Plant-based polyphenols not only fight free radicals, a diet that is rich in these compounds can reduce the risk of developing certain health conditions. The most notable is caffeic acid. This has been shown to reduce inflammation, help prevent Type II diabetes, and help prevent neurological diseases such as Alzheimer’s.
Hydrocinnamic acids help reduce overall oxidative stress. The different acids that make up this category are known to help with brain function, weight management, and reverse signs of aging.
Bottom line
Drinking coffee in moderation can be beneficial. The antioxidants and caffeine found in coffee can help:
- Liver function
- Decrease breakage in DNA
- Reduce risk chronic disease such as heart failure
- Boost mood
- Help process glucose
So, enjoy your coffee. But remember, all the things we add to coffee (sugar, cream, flavor) will subtract from the health benefits.
