It is well known among many people that drinking coffee can help in increasing energy. But few take into consideration the potential health benefits that can be gained from consuming this popular beverage. Health professionals are divided on whether or not the regular intake of caffeine-containing coffee can actually improve health. But what is not in dispute is the potential positives that it could bring.
Recent studies have indicated that coffee is high in antioxidants, reducing the risk of heart disease, stroke, and some types of cancer. It is also thought that drinking as few as three cups of coffee a day can help lower the risk of developing Alzheimer’s and Parkinson’s diseases, deal with sleeping problems, help with weight loss, and reduce stress. However, it is important to note that these benefits come with moderation and any over-consumption of coffee can become harmful to the body.
Speaking on the current state of research, Dr. Leah Fehrenbacher has this to say; “The science on coffee is still uncertain, but we have seen numerous studies suggesting that regular, moderate coffee intake can have a beneficial influence on public health. We now have more evidence that points to potential health benefits of coffee, and more research will be needed to confirm our findings.”
Coffee has long been used as an energy booster and has gained a notorious reputation for being addictive, as well as containing vast amounts of caffeine. But as interest in the potential health benefits of coffee grows among both health professionals and enthusiasts, people are starting to look at the beverage differently.
Andrea White, who was a research assistant at the Harvard T.H. Chan School of Public Health says; “When it comes to coffee, it’s important to note that the beverage itself has some nutritional benefits, like dietary fibre and antioxidants, in addition to its well-known effects on alertness.”
While further research will be needed, the general consensus is that drinking moderate amounts of coffee, three to four cups per day, has potential health benefits. But it is also important to be aware of any detrimental effects it may have when consumed in excess.
Nutrition
Coffee beans are loaded with nutrients and antioxidants, many of which contribute to its potential health benefits. It has been reported that a single cup of black coffee contains vitamin B2, B3, B5, B6, magnesium, potassium, and manganese. Furthermore, one cup of coffee provides an average of 86-185mg of polyphenols, a type of antioxidant.
Moreover, it has been demonstrated that coffee is a source of minerals such as chromium, zinc, magnesium and iron. Coffee drinkers are suggested to be getting around 10-12% of the total chromium intake through their drinks.
As coffee is a significant source of dietary fibres, it may bring additional benefits like increasing the concentrations of beneficial fatty acids in the body as well as controlling intestinal glucosides.
All these accompanying benefits may have an even more powerful effect when taken alongside coffee’s active ingredient, caffeine.
Caffeine
As coffee consumption has been linked with many potential benefits, recent research suggests that these could be connected to the presence of caffeine.
For example, a 2006 study conducted by the University of Edinburgh found that consuming caffeine-containing beverages may encourage the growth of beneficial microbes in the colon and gastrointestinal tract tissues. The study also uncovered that caffeine consumption improves the defence mechanisms of the gastrointestinal tract as well as reducing the size of polyps.
Similarly, a recent study published in the journal Clinical Interventions in Aging reported that caffeine may improve alertness and thinking skills — especially those associated with memory and decision making.
However, it should be noted that too much caffeine is not good for the human body. Consuming more than two cups of coffee may lead to feelings of jitteriness and insomnia, especially in individuals who are sensitive to caffeine or have an existing health condition.
Interactions
Though coffee may have multiple potential health benefits, it is important to take into consideration the potential interactions it can have with certain medications.
Potential interactions between coffee and certain medications may occur due to the diuretic properties of caffeine, as well as its ability to affect the body in potential metabolic pathways.
Coffee has been linked to metabolic enzyme inhibition, which can affect the body’s responses to the medications it is taking. Therefore, it is important to speak with a doctor before consuming coffee if taking any medication.
Potential Side Effects
One of the most common side effects associated with coffee drinking is insomnia. If consumed late in the day, coffee can disrupt sleep since it takes an average of six hours for half of a cup of coffee’s caffeine content to work its way through the body.
The most common physical symptoms of over-consumption of coffee are anxiety, headaches, nausea and tiredness, due to its stimulant effects. Additionally, drinking too much coffee during the day can lead to dehydration, as caffeine is a mild diuretic and moves fluids out of the body.
It has been reported that some people can also experience heart palpitations when consuming caffeine in high amounts. In this case, it is important to reduce the amount of caffeine consumed in a day. Speak to a doctor or health professional if this occurs.
Habitual Consumption
The body can become dependent on coffee and, in some cases, develop a kind of body clock which relies on regular intake of caffeine. When the body gets used to drinking coffee it can leave people feeling weak and tired if not consuming the beverage regularly. This is known as withdrawal and the human body needs time to adjust to regular intake and its absence.
Drinking coffee occasionally can be beneficial, however, any potential health benefits become more apparent with regular, moderate consumption. Coffee is best taken as part of a balanced diet, with plenty of water throughout the day, and limited after 6 pm.
Quality Consumption
As has been reported, coffee quality is essential when it comes to enjoying its potential health benefits. This may mean ensuring the coffee beans used for the drink are sustainably grown, and the beverages are fairly traded. Additionally, people should consider their source and opt for quality items when possible.
Overall, it is important to be aware of the limitations of coffee as well as its possible health benefits. Keeping coffee consumption moderate and using good quality coffee beans can aid in making sure any potential dietary benefits are fully enjoyed.
