Coffee: Is It The Healthiest Beverage?

Many people depend on a morning cup of coffee to wake them up and feel ready to go. This ordinarily instantly clears that drowsy feeling called “sleep inertia” that makes people feel like zombies in the morning. 

Coffee has been proven to improve overall health, disease, concentration, brain health, and much more.  

Yet notwithstanding all this great news, it is still said by many that it is not healthy for you and that the caffeine in the coffee is dangerous and addictive. So, what’s is the real story with coffee? Where did it come from? Is it the healthiest beverage? Should people drink it? 

This article will answer all those questions and much more. READ ON AND BE SURPRISED!

Do You Know The Following Facts About Coffee?

• October 1st is International Coffee Day.
• There is a myth that it is the second most traded commodity after oil, but this is false. It simply is not.
• Finland is in first place at drinking more coffee than any other country in the world – 12 kg per resident per year (an equivalent of 1 kg or 2.2 each month), according to statistics from the International Coffee Organization (ICO).
• It came to Europe in the early 1600s. Coffeehouses soon after opened. The Arabs consumed so much coffee that the Christian church condemned coffee as “the hellish black brew.” But Pope Clement VIII loved it so much that he decided to baptize it and proclaimed it as a Christian drink saying, “coffee is so tasty it would be a pity to let the infidels have sole use of it.”
• The first coffee shop debuted in England in 1652. A cup sold for a mere penny.
• People from Turkey declared coffee an aphrodisiac, and husbands made sure that their wives had a good supply. If the husband protested, it was a valid reason for a wife to divorce.
• According to the International Coffee Organization, approximately 167 million coffee bags is projected to be consumed in 2019/2020.
• Coffee is made up of over 1,000 ingredients.

So, Where Does Coffee Come From?

The birthplace of coffee is said to be Ethiopia. However, there is one exciting story worth mentioning.

As the legend goes, there once was a goat farmer from Ethiopia named Kaldi. He accidentally discovered coffee after noticing his goats were acting wild for some unknown reason.

After his investigation, he found that they had eaten some red berries from a plant. He ate the red berries too, and sure enough, he started feeling more energic and excited.

Sometime later, Kaldi told a monk about the red berries and what they can do. The monk wanted to give the berries to his fellow monks because it would help them stay up late and pray longer into the evening. But instead of just feeding the berries to them, the monk thought it would be better to boil the berries and make a beverage out of them. As you can imagine, the red berry drink helped the monks stay awake.

Of course, these red berries were actually coffee beans. Technically, they’re coffee seeds, but we call them beans because of their bean-like appearance. These seeds come from coffee cherries, which can be picked in several different ways. The way you choose them determines the quality of their taste after brewing them.

For instance, Arabica coffee is expensive because farmers wait until the coffee cherries are ripe before they handpick them. But if you choose the cheaper ordinary coffee, then it comes from coffee bean machines which harvested the cherries from the plants. It doesn’t even matter if the cherries are ripe yet either.

There are lots of ways to take the seeds out of fruit. Sometimes you let the fruit dry before removing the seed skins. The flavor of the coffee is impacted by the drying time. After you have let the beans dry, you technically have green coffee while the beans remain unroasted.

The Top 2 Coffee Species

The two primary types of coffee are Arabica and Robusta. The latter has a bitter taste but double the caffeine amount. However, most people prefer Arabica because of its smoother taste. They don’t even mind that Arabica costs more money either.

Farmers grow Arabica in mountainous terrain and Robusta in lower valley areas. Any experienced coffee enthusiast can differentiate Ethiopian coffee from Guatemalan coffee by taste alone. These flavor differences are only noticeable when it is lightly roasted coffee, though. Dark roasted coffee has replacement flavors.

Green coffee has five different grades of quality. Specialty coffee is the highest grade, but most of the green coffee products sold in stores are low-grade. Coffee companies can produce larger quantities of low-grade coffee while saving money in the process. This makes it easier for them to distribute their green coffee products and make more money.

There are several possible origins where coffee is sourced from. All the natural flavors go away after they’re lightly roasted or blended. Surprisingly, coffee flavors are just as noticeable as wine flavors if you’re an enthusiast of either beverage.

Nutritional Information On Coffee

Coffee is not just famous because it is loaded with caffeine. It is actually quite nutritious too.

Coffee Has Zero Calories

For starters, one cup of black coffee contains only two calories, but it does provide micronutrients. Unroasted coffee beans pack a lot of nutrients, and most of them end up in the drink after they’re brewed.

Essential Nutrients

It has been shown that 1 cup of coffee has 2% of the daily recommended amount of magnesium and vitamin B3; 11% the daily recommended amount of Vitamin B12; 3% of the daily recommended amount of manganese and potassium; and 6% of the daily recommended amount of Vitamin B5.

These stats may not seem like a lot, but it will be if you drink multiple cups of coffee per day. Approximately 7mg of magnesium is found in 1 cup of coffee.

Since men need 420mg of magnesium and women need 320 mg, it would take a lot of coffee drinking to reach the recommended daily intake amount.

Sadly, most people don’t eat nutrient-dense foods like vegetables, whole grains, and fruits. That is why the average person misses about 100mg of magnesium from their recommended daily intake. But if they were to drink 5 cups of coffee daily, then it would fill in that gap.

In addition, the potassium in coffee can balance out the sodium content. One cup of coffee contains 116mg of potassium, but the recommended daily amount is 4,700mg. If you drink 5 cups, then it could help out a lot.

Fiber

According to a report by the Journal of Agricultural and Food Chemistry, one cup of coffee offers up to 2 grams (approx. 237mg) of fiber for the recommended 20 to 38 grams of fiber intake per day.

Antioxidants

Coffee seeds and beans contain high amounts of essential antioxidants. Antioxidants have anti-inflammatory properties to fight against disease and inflammation, especially cardiovascular disease.

You can get more antioxidants from drinking one cup than from eating a serving of grape juice, blueberries, oranges, and raspberries:

• Quinine – One dominant type of antioxidant in coffee is called quinine. It has the potential to destroy diseases before they cause problems. After you roast the coffee beans, the quinine becomes even stronger. The combination of magnesium and quinine in coffee does a lot to reduce blood sugar levels and increase energy levels.
• Cafestol – Cafestol is a molecule found in coffee, including decaffeinated coffee. It has anti-inflammatory properties that benefit the brain to reduce signs of cognitive deterioration. It can also help in preventing Type 2 Diabetes.
• Plant Phenols – Coffee has another antioxidant called plant phenols, which are similar to the ones found in berries. They help reduce cellular damage in the body, cardiovascular diseases, and certain cancer types.
• Trigonelline – Trigonelline is an alkaloid in coffee. It creates the famous coffee aroma and bitterness that we all know and love. There are many antibacterial properties in trigonelline which keep your mouth healthy. They destroy the bacteria known for causing cavities and gum disease.
• Chlorogenic Acid – Chlorogenic acid is a compound which provides anti-bacterial, antioxidant, and anti-inflammatory benefits for the body. It is also known to boost insulin to fight against diabetes.
• Melanoidins – Melanoidins produce the aroma that comes from roasted coffee because its compounds are produced while the coffee beans are being roasted. These compounds have anti-inflammatory and antibacterial properties.

The Scientific Health Advantages Of Consuming Coffee

Boosts Attention and Concentration

Coffee and its caffeine content can boost attention and concentration. If you need to stay up late to study for an exam or work on a project, then it is the best solution.

It’ll help you focus better because it increases the efficiency of your brain. Numerous research studies show that coffee boosts the attention span and reaction time of a person. It can even help you think and reason more logically.

After you drink coffee, the caffeine goes right to your brain and stops the inhibitory neurotransmitter known as adenosine. This boosts your dopamine levels and allows neurons to increase your focus and concentration.

Boost Your Working Memory with Coffee

The processing power of the brain is like the RAM in a computer. If you add more RAM, then your computer can process more things at once. Coffee does the same job to your brain. You can focus more without feeling so distracted.

According to research, people who consume between 3 to 5 cups of coffee per day were 65% less likely to develop dementia or Alzheimer’s disease in their older years.

Increase Energy

Coffee is known for boosting energy and stopping fatigue. One cup can make you feel less sluggish and more energetic in no time. There is no psychoactive substance more popular than caffeine.

Promotes Heart Health

Approximately 36 research studies have found that coffee can reduce your chances of obtaining heart disease if you consume a moderate amount per day. All its nutrients and phytochemicals are likely the reason for this. The anti-inflammatory properties of the phytochemicals help prevent heart disease and atherosclerotic blockages. Some studies revealed that antioxidants lower the chance of death.

Enhances Blood Sugar Management

Diabetics are more likely to experience strokes and heart disease. Coffee lowers their chances of developing Type 2 Diabetes and other cardiovascular diseases.

Better Oral Health

There is a powerful correlation between health disease and oral health. Periodontal disease can be slowed down by consuming coffee regularly. In some people, it has reversed the disease.

Can Reduce The Risk Of Dying After a Heart Attack

Not only does coffee reduce the chance of developing heart disease, but studies also show that it may reduce the chance of dying after a heart attack. This only applies if you’ve already suffered a heart attack before and survived. Some people might think drinking it after a heart attack is terrible, but it is a good thing.

Stops Cancer

Cancer causes a lot of death in the world. But if you drink coffee, then you can help prevent cancer from forming in your own body. The American Institute for Cancer Research found the following elements to fight cancer:

• Chlorogenic Acid – Coffee’s primary phenol and an antioxidant

• Quinic Acid – This is a phytochemical which causes the acidic taste of coffee.
• Cafestol – Found in boiled coffee, French press, or other unfiltered coffee.
• Kahweol – Found in boiled coffee, French press, or other unfiltered coffee.
• Caffeine – Keeps the central nervous system stimulated
• N-Methylpyridinium – Roasted coffee produces this antioxidant
• Riboflavin – Another name for Vitamin B2.

All of these nutrients offer health benefits to the body, especially when it comes to preventing cancers and diseases from developing.

Coffee Fights Cancer and Disease

Breast Cancer

Women can reduce the probability of getting breast cancer by consuming five cups or more of coffee per day. At the very least, they can delay its development.

Oral Cancer

Over 4 cups of coffee per day can reduce oral cancer by 39%.

Brain Tumors

Males and females may have a 40% less chance of developing certain types of brain tumors when drinking coffee.

Colorectal Cancer

According to a study, coffee reduces the risk of getting colorectal cancer. Increased doses reduce the risk even more.

Liver Cancer

According to scientific studies, people who consume between 1 to 3 cups of coffee daily will have a 41% less chance of developing liver cancer.

Skin Cancer

Coffee can reduce your risk of developing a deadly type of skin cancer called melanoma. One study showed that women consuming three or more cups of coffee daily had a far less chance of getting skin cancer.

Prostate Cancer

According to the Harvard School of Public Health (HSPH), men who drink 6 cups of coffee daily had a 60% less chance of getting prostate cancer.

Uterine Cancer

Harvard Medical School researchers discovered a link between endometrial cancer and coffee. Based on 19 studies with 40,000 women, coffee was found to protect against uterine cancer and endometrial cancer.

Women that consumed over 4 cups per day had the best benefits. Women who drank between 2 and 3 cups of coffee had a 7% less chance of developing uterine cancer versus women who did not drink any.

Stroke

A lot of people think caffeine boosts blood pressure. Even though that is true, it does not raise it much. You could drink coffee regularly and not worry too much about blood pressure.

You don’t even need to worry about developing heart diseases because of a little spike in your blood pressure from drinking coffee. Numerous studies have shown that it reduces the risk of heart disease and stroke.

Type 2 Diabetes

Throughout the world, roughly 300 million people suffer from Type 2 Diabetes. According to studies, coffee drinkers will benefit from a huge reduction in the chance of developing Type 2 Diabetes.

The chlorogenic acid in coffee is likely the reason for this reduced risk of developing heart disease and diabetes.

The high number of antioxidants certainly help too because they sweep away the reactive molecules prior to any sensitive tissues getting harmed by them, such as the blood vessel lining.

Chlorogenic acid is the primary antioxidant. It has been found to manage insulin levels and absorb glucose.

Parkinson’s Disease

Parkinson’s disease is a common degenerative disease that occurs when neurons in the brain die, which are responsible for producing dopamine.

There is no cure for Parkinson’s disease. According to the Journal of American Medical Association, several published studies show that people who drink coffee have a 60% less chance of ending up with Parkinson’s disease.

The caffeine in coffee is the real reason for this benefit. If you drink decaf, then it won’t do anything to prevent Parkinson’s disease.

Dementia

The most common type of dementia is Alzheimer’s disease. People over 65 years of age generally develop this condition. It has no cure, but you can take steps to prevent it.

Nutritious eating and exercise are the first things you should do. Then add coffee to the mix. According to studies that were conducted by Porto University Medical School in Portugal, coffee consumption lowers the chance of developing Alzheimer’s disease.

Liver Disease

The liver is an organ that does a lot of essential things for the body. Unfortunately, many types of diseases can impact the liver, such as hepatitis and fatty liver disease. When scar tissues destroy the liver, you’ll develop cirrhosis.

However, consuming a minimum of 4 cups of black coffee daily will help prevent cirrhosis of the liver and cause an 80% reduced chance of liver disease.

Coffee Promotes Weight Loss

Burns Fat

Many fat-burning supplements that you can buy have caffeine in them because it is a naturally occurring substance that can successfully help you burn fat. There aren’t too many other substances like this one that can do that.

For this reason, coffee can assist you in burning fat from your body. It contains caffeine and has plenty of adrenaline hormones.

Appetite Suppression

When you drink coffee, it can make you feel less hungry and more filled. Then you won’t eat so much food. A couple of sips before your meals are recommended for this effect to occur. Research by the Mayo Clinic found that caffeine causes this appetite suppression.

Boosts Metabolic Rate

The amount of caffeine found in coffee can boost your metabolism.

Caffeine blocks adenosine, a neurotransmitter from doing its job.

Because of this blockage, caffeine helps the release of other neurotransmitters, like norepinephrine and dopamine. This is what results in making you feel more energized.

Increases Energy

Caffeine is the most popular stimulant because it increases alertness, reduces sleepiness, and causes you to produce extra amounts of adrenaline.

This allows you to be more focused and productive. That is why so many workout supplements have caffeine in them.

Theobromine and theophylline are stimulants related to caffeine. They are methylxanthines, which cause you to gain energy after you consume caffeine without a crash occurring later.

Better Workouts

An article written by the New York Times stated that consuming one cup of coffee prior to exercise will enhance your workout performance.

It helps even more for endurance training and sports. It also increases the number of fatty acids that enter the bloodstream.

This lets the muscles absorb the fatty acids and burn them to produce fuel. That way, the fatty acids don’t end up stored on the body for later use.

The caffeine seems to stimulate blood flow and muscular contractions in the body, which lets neuromuscular transitions to happen more smoothly.

If athletes want to get ahead of the competition during their training or if someone wants to perform better at whatever physical activities they’re doing, then caffeine will help because it prevents fatigue.

Drink 1 cup of about 30 minutes before your workout. Black coffee offers the best results because it is 0 calories and contains all its beneficial properties.

If you add sugar to the drink, then you’re adding empty calories that you don’t need. Three cups with two added teaspoons of sugar would cause you to gain 207 more empty calories per day. After a year, you’d add on 22 lbs of fat. So, do not use sugar in your coffee.

Better Mental Health

Combats Depression

Modern people are very depressed and unhappy for many debatable reasons. Roughly 5% of all Americans suffer from depression.

According to a 2011 Harvard Study, women that consume a minimum of 4 cups per daily have a 20% less chance of feeling depressed.

Another Harvard study revealed that consuming several cups daily caused a 50% less chance of people committing suicide.

Better Mood

People who feel anxious and stressed are not very productive. Your emotional state of mind is a huge factor in your level of energy and focus.

Coffee consumption increases chemicals in the brain that enhance your sense of well-being and puts you in a better mood.

If a person drinks coffee daily, they have more protection against getting depressed versus someone who doesn’t drink any at all. This is not because of the caffeine, but due to the antioxidants in it.

Lowers Stress

Seoul National University in South Korea did a study that revealed that the aroma of coffee was enough to lower the stress effects caused by sleep deficiency.

Other Health Benefits Of Coffee

Lowers Inflammation

Brain cells have specific receptors that generate inflammation. Caffeine can block them and a lot of other diseases. That is why you feel awake after you consume coffee. Your immune system is affected too.

If you drink more cups of per day, then you won’t have as many inflammatory molecules.

Boosts Motor Function

Motor function is a term that relates to the ability to use your limbs to perform various tasks. For instance, using your hands to type on a keyboard is one example of a motor function.

The caffeine in coffee can increase your efficiency when performing these types of repetitive tasks if taken in the right amounts. But it won’t increase efficiency for technical processing.

Reduces the Risk of Cavities

The plaque on your teeth is covered with bacteria that cause cavities to occur. Black coffee can destroy these bacteria and prevent tooth decay. Don’t add sugar to your coffee because that will have the opposite effect.

Lowers The Chance of Retinal Damage

The chlorogenic acid in coffee beans can lower your chance of developing retinal damage due to oxidative stress.

Lowers The Chance of Multiple Sclerosis

If you consume a minimum of 4 cups of coffee daily, it’ll help prevent the development of multiple sclerosis in your body.

Suppresses Pain

Caffeine can reduce inflammation and pain in the body. Then you can feel more comfortable.

Increases Longevity

Coffee lowers your chance of developing a lot of different diseases. Also, it can increase your lifespan too.

Studies have proven that coffee can minimize the risk of premature death.

A Harvard Health Letter reported a powerful link between consuming coffee and lowering the chance of a premature death caused by heart disease, and Type 2 Diabetes, etc.

A recent study showed that people who consumed between 3 to 4 cups of coffee per day had a reduced chance of having a premature death versus people who drank no coffee.

The Nurses Health Study

The Nurses Health Study had 74,890 women participate, the Nurses Health Study 2 had 93,054 women participate, and the Health Professionals Follow-up Study had 40,557 men participate.

Their consumption of total coffee, decaffeinated and caffeinated was examined. The results showed that consuming both kinds reduced the chance of total mortality.

Summary

Here you have it. If anyone ever tells you not to drink coffee and that it is bad for you do not hesitate to show them this article.

As the saying goes, ” The proof is in the pudding.” There is too much scientific evidence that proves coffee is a fantastic beverage that has an abundance of health benefits.

Now go and drink yourself a couple of cups of coffee. Leave out the sugar.