Coffee is way more than just a morning ritual that people love; it's a commodity that has been consumed for centuries across the globe. Beyond coffee’s stimulating effects and luxuriously rich aroma, coffee has been the subject of numerous scientific studies suggesting it offers a ton of health benefits. In this blog post, we will be exploring how drinking coffee can positively impact your health, don’t worry this is all backed by current research and expert opinions.

Over the past couple of decades studies have shown that coffee is a major source of Antioxidants. Antioxidants are compounds that work by neutralizing harmful free radicals in the body, they also help by reducing oxidative stress and lowering the risk of chronic diseases.

 

What Are Antioxidants?

 

Antioxidants are molecules that prevent or slow the damage to cells caused by free radicals. Molecules are made up of atoms joined together by attractive forces, atoms are made up of different structures one of these structures is called an electron (Cleveland Clinic,2022) Molecules are essentially stable structures meaning they contain an even number of electrons.  Free radicals on the other hand are molecules that are unstable, they contain an odd number of electrons. These free radicals are created in several different ways, one way is through digestion, in the body. Free radicals can cause cellular damage by stealing electrons from neighboring molecules. Due to free radicals being produced naturally in the body, when the body metabolizes food and other things the body takes in, such as unhealthy contaminates from the environment, like pollution and UV radiation, they are very hard to get rid of without the help of antioxidants. If free radicals were allowed to remain in the body, they can lead to a condition known as oxidative stress. Which leads to a host of different health issues such as cancer, heart disease, and diabetes (Cleveland Clinic,2022).

 

Antioxidants are also unstable molecules; they also have an uneven number of electrons just like free radicals. Unlike free radicals, though, antioxidants don’t typically steal from otherwise stable molecules to keep themselves in check. Antioxidants do what they do by attacking free radicals stealing the unpaired electron from the free radical rendering the free radical benign. Meaning the free radical no longer does any damage to the body (Cleveland Clinic,2022).

As we said earlier, coffee is loaded with antioxidants that can eliminate or drastically reduce the number of free radicals in the body, the antioxidants found in coffee include:

 

 

Chlorogenic Acids

 

   Chlorogenic acids are the most prominent antioxidants in coffee. They are a group of polyphenols that contribute significantly to coffee's antioxidant capacity.

  Chlorogenic acids help to neutralize free radicals, reduce inflammation, and improve glucose metabolism. Remember how we mentioned earlier how free radicals can cause heart disease, well this antioxidant helps with that, it has potential benefits for improving cardiovascular health and weight management (Joseph,2023).

As you can see there are some significant benefits to a person’s health when consuming this antioxidant. Chlorogenic acids can be found in other foods, such as fruits, vegetables, whole grains, teas, and herbs and spices, however, coffee has significantly greater levels of this compound than these other sources offer. So, including coffee in your diet may be the key to healthy living (Joseph,2023).

 

Caffeic Acid

 

Caffeic acid is another major polyphenol in coffee, closely related to chlorogenic acids, it is classified as a hydroxycinnamic acid. It is found in many different plants such as herbs of the mint family, especially thyme, sage and spearmint and in spices, such as Ceylon cinnamon and star anise, but it is also found in brewed coffee (Lyon,1993).

Caffeic acid has strong antioxidant and anti-inflammatory properties. It works to inhibit oxidation in the human body and helps to change the way the immune system works in the body, making it more effective in fighting off disease. It can help protect cells from inflammatory damage and may play a role in reducing the risk of certain chronic diseases (Lyon,1993).

 

 Quinic Acid

 

Quinic acid is a metabolite of chlorogenic acids and is found in smaller amounts in coffee. Quinic Acid contributes to the antioxidant activity of coffee and can help reduce oxidative stress in the body.

 

 Melanoidins

 

Melanoidins are complex compounds formed during the roasting process of coffee beans. They are not present in green coffee beans but develop during roasting.  Melanoidins have antioxidant properties and may also contribute to the anti-inflammatory effects of coffee. They can help reduce oxidative stress and improve gut health.

 

 

Polyphenols

 

  Coffee contains various polyphenols, which are a broad class of antioxidants. In addition to chlorogenic acids and caffeic acid, other polyphenolic compounds present in coffee include cinnamic acid, ferulic acid, and hydroxycinnamic acid.  The highest content of polyphenolic compounds and antioxidants was found in light and medium roast coffees. Two of the most significant polyphenols in coffee are chlorogenic acid and caffeic acid, which can help to improve inflammatory conditions. A brewed cup of coffee contains about 35 milligrams of polyphenols (Joseph, M. M.Sc.,2023).

  Found in lesser amounts in coffee, catechins are also present in green tea and have strong antioxidant effects.  This group of polyphenols includes several antioxidants found in coffee, although they are present in smaller quantities compared to chlorogenic acids (Joseph, M. M.Sc.,2023).

  Polyphenols in coffee help combat oxidative stress, reduce inflammation, and may support overall health by lowering the risk of chronic diseases.

 

Vitamin E

 

 While not the primary antioxidant in coffee, vitamin E is present in trace amounts.  Vitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative damage and supports immune function.

 

 Vitamin C

Coffee contains small amounts of vitamin C, although it's not a major source. Vitamin C is a potent antioxidant that helps protect cells from oxidative damage, supports immune health, and aids in the regeneration of other antioxidants.

 

 Chlorogenic Acids, where did they come from?

Chlorogenic acids (CGAs) are a type of polyphenol with strong antioxidant properties. They are derived from the esterification of caffeic acid and quinic acid, and they are one of the most abundant antioxidants found in coffee. Chlorogenic acids are not only found in coffee but also other plants, such as fruits and vegetables. Chlorogenic Acids were first isolated from the leaves and seeds of numerous plants using a crystalline potassium–caffeine chlorogenate complex by an analytical chemist by the name of Gorter in 1908. Until the later part of the 1920’s, it was widely believed that coffee had no biological impacts on the body, however, that idea would change (Farah A, de Paula Lima J, 2019). It would be discovered in the 1970’s and in later research studies that in fact chlorogenic acid not only had many biological impacts on the health of the human body but that it was a powerful antioxidant. In the 1970’s and early 80’s nine major chlorogenic acids were discovered to be present in coffee along with many minor compounds. This discovery laid the foundation for research conducted in the 1990’s which resulted in the study of chlorogenic acids as antioxidants. As of now, 300 chlorogenic acids and minor compounds have been discovered to be present in coffee. In addition to several new minor p-coumaric acid-containing compounds have been described both in coffee and in other plant materials (Farah A, de Paula Lima J, 2019).

 

Functions and Health Benefits of Chlorogenic Acids

 

Antioxidant Properties:

Chlorogenic acids help neutralize free radicals in the body. Free radicals are unstable molecules that can cause oxidative stress and damage cells, leading to chronic diseases and aging. By reducing oxidative stress, chlorogenic acids may help lower the risk of certain diseases and improve overall health (Joseph, M. M.Sc.,2023).

 

Anti-Inflammatory Effects:

These compounds can modulate inflammatory processes in the body. Chronic inflammation is a contributing factor to many health conditions, including heart disease and diabetes. By reducing inflammation, chlorogenic acids may help in managing or preventing these conditions.

 

Blood Sugar Regulation:

Chlorogenic acids have been shown to influence glucose metabolism. They may help reduce the absorption of carbohydrates from the digestive tract, leading to lower postprandial (after meal) blood sugar levels. This effect can be beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes.

 

Cardiovascular Health:

Some studies suggest that chlorogenic acids can improve endothelial function, which is important for maintaining healthy blood vessels. Improved endothelial function can contribute to better cardiovascular health and a lower risk of heart disease.

 

Weight Management:

Chlorogenic acids might play a role in weight management by influencing metabolism and fat absorption. They can affect the breakdown of fats and reduce fat accumulation in the body.

 

Chlorogenic Acid Content in Coffee

 

The amount of chlorogenic acids in coffee can vary depending on several factors, including the type of coffee bean, the blend of coffee, the roast level, and the brewing method. Green (unroasted) coffee beans contain the highest levels of chlorogenic acids (Joseph, M. M.Sc.,2023). During the roasting process, a significant amount of chlorogenic acids is degraded through the Maillard reaction as roasting progresses, although some remains in the roasted beans. Essentially what this means is that as the coffee is roasted to darker roasts the more Chlorogenic acid is being lost in the Maillard reaction (Farah A, de Paula Lima J, 2019).

 

Coffee Blend: A major consideration for the content of CGA in a coffee is the blend. It may contain different percentages of different types of coffee beans from different regions, with different growing methods, and soil contents, and different species of the coffee plant cultivars of C. arabica and C. canephora species, grown under different climate conditions, and may be in different degrees of maturation (the latter in the case of a lower quality blend), and processed by a variety of post-harvest methods. All these different conditions affect coffee chemical composition including CGA content (Farah A, de Paula Lima J, 2019).

 

Brewing Method: The brewing method also affects the amount of chlorogenic acids in your cup of coffee. For example, espresso and French press methods might extract a higher concentration of chlorogenic acids compared to drip coffee, but the exact amount can vary (Farah A, 2019).

 

 Quantitative Estimates

 

On average, a cup of coffee (about 240ml or 8 oz) contains approximately 70-350 milligrams of chlorogenic acids. The specific amount depends on the factors mentioned above:

Green Coffee Beans: Can contain up to 7-10% chlorogenic acids by weight.

Roasted Coffee Beans: Typically contain about 3-5% chlorogenic acids by weight, obviously as stated earlier, CGA content is highly dependent upon the roast level of coffee, with and the species of coffee being roasted. Arabica coffee can contain 0.4–2.9 g of CGA per 100 g of coffee being roasted. Whereas Robusta coffee can contain 0.4–5.9 g of CGA per 100 g of coffee being roasted. One thing to keep in mind, the more coffee beans being roasted at one time lowers the CGA content difference between the two species (Farah A, 2019).

Brewed Coffee: Generally, has around 0.5-1.5% chlorogenic acids, though this can vary. In relation to this, a normal brewed cup of coffee can contain on average 26mg of CGA to 100 ml of coffee. In a highly concentrated espresso, that can jump significantly to 1141mg of CGA to 100ml of coffee. A great deal of variables come in to play as well when considering CGA content in brewed coffee. These include the amount of ground coffee being used per 100ml of water. The brewing methods being used, where pressure, temperature, and extraction time may vary considerably (Farah A, 2019).

 

How Caffeine Works

 

Caffeine is one of the world’s most widely accessible and used drugs. Caffeine is a central nervous system stimulant, an organic molecule called methylxanthine. Caffeine works by blocking the effects of adenosine, a neurotransmitter that promotes sleep and relaxation (Ansari, A. Z. 2021). By inhibiting adenosine, caffeine increases the release of other neurotransmitters like dopamine and norepinephrine, which can improve mood, alertness, and concentration (Ansari, A. Z. 2021). Caffeine consumption affects the cognitive function of its consumers in a variety of different ways. Worldwide two billion cups of coffee are consumed every day, making coffee one of the most popular beverages in the world (Ansari, A. Z. 2021). Caffeine has been shown to help learning and memory for tasks in which information is passively presented (Ansari, A. Z. 2021). In addition, caffeine has been proven to improve performance in tasks upon which working memory is dependent on the completion of the task, to an extent. Caffeine has also been found to reduce anxiety levels and improve hedonic tone when consumed in small doses (Ansari, A. Z. 2021).

Methylxanthine compounds, such as caffeine, work as a competing antagonist against the depressant effects of adenosine. In the brain, adenosine and adenosine receptors regulate the release of neurotransmitters playing an important role in the regulation of sleep, arousal, cognition, memory, and learning (Ansari, A. Z. 2021). Caffeine binds to adenosine receptors, which in turn blocks the binding of adenosine to its receptor. The blockage of adenosine receptors indirectly affects the release of neurotransmitters such as norepinephrine, dopamine, acetylcholine, serotonin, glutamate, and gamma-aminobutyric acid. An influx in these neurotransmitters alters mood, memory, alertness, and cognitive function (Ansari, A. Z. 2021).

 

 

Cognitive Benefits

 

Several studies previously performed have concluded that caffeine can enhance various aspects of cognitive function, including attention, memory, and learning (Ansari, A. Z. 2021). Regular coffee consumption has also been linked to a lower risk of neurodegenerative diseases such as Alzheimer's and Parkinson's disease. Caffeine's ability to reduce inflammation and promote neuroplasticity may play a role in these protective effects (Ansari, A. Z. 2021).

In moderation, caffeine is a great way to enhance performance and cognition. And may even help lower the risk of developing certain diseases.

 

Reduced Risk of Specific Diseases

 

Consuming coffee has been associated with a reduced risk of several chronic diseases, including type 2 diabetes, cardiovascular diseases, and certain types of cancer.

  

Type 2 Diabetes

 

Research indicates that regular coffee consumption is associated with a lower risk of developing type 2 diabetes. The antioxidants and bioactive compounds in coffee may help improve insulin sensitivity and reduce inflammation, contributing to this protective effect.

Coffee consumption has been linked to a lower risk of stroke and heart disease. The polyphenols in coffee can improve endothelial function, which is crucial for maintaining healthy blood vessels. Additionally, moderate coffee intake has been associated with a lower risk of developing high blood pressure (Joseph, M. M.Sc.,2023).

 

Reduced Risk of Cancer

 

Certain studies suggest that coffee consumption may be associated with a reduced risk of specific cancers, such as liver and colorectal cancer. The antioxidants and anti-inflammatory compounds in coffee are thought to play a role in these protective effects (Lyon,FR,1993).

Coffee has been found to have several beneficial effects on liver health. Regular coffee consumption is associated with a lower risk of developing liver diseases, including liver cirrhosis and non-alcoholic fatty liver disease (NAFLD) (Lyon,FR,1993). Coffee's protective effects on the liver may be due to its antioxidant content and its ability to reduce liver inflammation and fibrosis. Some studies have shown that coffee drinkers have a lower risk of liver cancer. The compounds in coffee may help reduce the risk of liver cancer by improving liver enzyme levels and reducing the risk of liver inflammation (Lyon,FR,1993).

 

Improved Cognitive Function

 

Attention and Alertness: Caffeine improves cognitive functions such as attention, alertness, and concentration. It does this by blocking adenosine, a neurotransmitter that promotes sleep and relaxation. By inhibiting adenosine, caffeine helps increase the levels of other neurotransmitters that enhance cognitive function.

Some studies suggest that caffeine can enhance memory and learning. For example, research published in Nature Neuroscience found that caffeine can improve long-term memory retention and cognitive performance (Ansari, A. Z. 2021)..

Regular coffee consumption has been linked to a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. The antioxidants and anti-inflammatory compounds in coffee may help protect brain cells from damage and reduce the risk of these conditions.

A study published in Alzheimer’s & Dementia found that coffee drinkers had a lower risk of developing Alzheimer’s disease. Similarly, research in Movement Disorders indicated that caffeine consumption might be associated with a reduced risk of Parkinson’s disease (Ansari, A. Z. 2021).

 

Mental Health Benefits

 

Coffee consumption can also have a positive impact on mental health and well-being. The benefits of drinking coffee and its impact on mental health include the following:

Caffeine and Neurotransmitters: Caffeine, the primary active ingredient in coffee, can boost mood by increasing the levels of certain neurotransmitters in the brain, including dopamine and serotonin (Ansari, A. Z. 2021). Dopamine is often referred to as the "feel-good" neurotransmitter because it plays a crucial role in pleasure and reward, while serotonin influences mood, anxiety, and happiness (Ansari, A. Z. 2021). Research indicates that caffeine can improve mood and may help in alleviating symptoms of depression. For instance, a study published in JAMA Internal Medicine found that regular coffee consumption was associated with a lower risk of depression in women (Ansari, A. Z. 2021).

While high doses of caffeine can increase anxiety and stress in some people, moderate coffee consumption has been shown to have stress-reducing effects for many (Ansari, A. Z. 2021). The caffeine in coffee can enhance mental alertness and energy levels, which can help manage stress more effectively.  Coffee is often consumed in social settings, which can contribute to psychological well-being and stress reduction. Engaging in social interactions and enjoying coffee with friends or colleagues can provide emotional support and improve overall mood (Ansari, A. Z. 2021).

Caffeine can increase motivation and productivity by improving focus and concentration. This can be particularly beneficial for tasks that require sustained mental effort.

Studies have shown that caffeine can enhance performance on various cognitive tasks. For example, a study published in Psychopharmacology found that caffeine improved task performance and cognitive functioning in individuals performing demanding tasks (Ansari, A. Z. 2021).

Some research suggests that moderate caffeine consumption may have anti-anxiety effects. For instance, a study in Neuropsychology, Development, and Cognition found that moderate coffee consumption was associated with lower levels of anxiety in certain individuals (Ansari, A. Z. 2021).

It’s important to note that the effects of caffeine on anxiety can vary between individuals. Some people may experience increased anxiety or jitteriness with caffeine consumption, so it’s essential to monitor how your body responds to coffee (Ansari, A. Z. 2021).

Regular, moderate coffee consumption has been linked to better overall mental health. The combination of caffeine, antioxidants, and other compounds in coffee may contribute to a lower risk of mental health disorders and improved cognitive function over time (Joseph, M. M.Sc.,2023).

While coffee can offer several mental health benefits, it’s crucial to consume it in moderation. Excessive caffeine intake can lead to negative side effects such as insomnia, nervousness, and increased heart rate, which can negatively impact mental health.

Caffeine can improve mood and reduce symptoms of depression. Studies suggest that coffee drinkers are less likely to experience depressive symptoms and may have a lower risk of suicide. Caffeine's effects on neurotransmitters and brain function contribute to these mood-enhancing benefits (Ansari, A. Z. 2021).

Coffee consumption often occurs in social settings, which can contribute to improved social interactions and psychological well-being. Sharing a cup of coffee with friends or colleagues can enhance social connections and provide a sense of community (Ansari, A. Z. 2021).

Coffee can aid in metabolism and weight management due to its caffeine content and other compounds (Ansari, A. Z. 2021).

 

Metabolic Benefits

 

Caffeine can increase the metabolic rate, which helps burn more calories at rest. This effect can contribute to weight management and fat loss. Some weight loss supplements even contain caffeine for this reason (Cleaveland Clinic,2022).

Caffeine may also help regulate appetite. Some studies suggest that caffeine consumption can suppress appetite and reduce calorie intake, which can support weight management efforts (Cleaveland Clinic,2022).

While coffee has many health benefits, it is important to consume it in moderation to avoid potential negative effects.

  

Negative Side Effects of Excessive Use

 

Excessive coffee consumption can lead to negative side effects such as insomnia, nervousness, restlessness, and gastrointestinal issues. High doses of caffeine may also lead to increased heart rate and blood pressure (Ansari, A. Z. 2021).

Moderation is key to enjoying the benefits of coffee while minimizing potential drawbacks. Most health experts recommend limiting coffee intake to 3-4 cups per day, depending on individual tolerance and health conditions. People with certain medical conditions or sensitivity to caffeine should consult with their healthcare provider about their coffee consumption (Ansari, A. Z. 2021).

 

Conclusion

 

Coffee is a complex beverage with a range of health benefits supported by scientific research. From its rich antioxidant content and cognitive-enhancing properties to its potential role in disease prevention and physical performance, coffee can be a valuable addition to a healthy lifestyle. However, as with any food or beverage, moderation is important to maximize benefits and minimize risks.

 

As you enjoy your next cup of coffee, remember that you are not only indulging in a pleasurable ritual but also potentially supporting your overall health. Whether you savor it for its taste, its energy-boosting effects, or its health benefits, coffee continues to be a cherished and valuable part of many people's lives.

  

REFERENCES:

 

IARC Working Group on the Evaluation of Carcinogenic Risks to Humans. Some Naturally Occurring Substances: Food Items and Constituents, Heterocyclic Aromatic Amines and Mycotoxins. Lyon (FR): International Agency for Research on Cancer; 1993. (IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, No. 56.) CAFFEIC ACID. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513593/

Cleaveland Clinic. (2022, July 19). Why You Should Care About Free Radicals. Health Essentials. https://health.clevelandclinic.org/free-radicals

Joseph, Micheal M.Sc. (September 26,2023) 6 Potential Health Benefits of Chlorogenic Acid: Coffee’s Major Phytonutrient. https://www.nutritionadvance.com/chlorogenic-acid-health-benefits/

Farah A, de Paula Lima J. Consumption of Chlorogenic Acids through Coffee and Health Implications. Beverages. 2019; 5(1):11. https://doi.org/10.3390/beverages5010011

Fiani, B., Zhu, L., Musch, B. L., Briceno, S., Andel, R., Sadeq, N., & Ansari, A. Z. (2021). The Neurophysiology of Caffeine as a Central Nervous System Stimulant and the Resultant Effects on Cognitive Function. Cureus, 13(5), e15032. https://doi.org/10.7759/cureus.15032