Coffee and Antioxidants

– A Complete Overview –

Did you have a cup of coffee today already?

Coffee is one of the most consumed beverages in the world.

Many coffee enthusiasts appreciate it for its many great energy boosting and health benefits.

In contrast, there are also other opinions claiming that it is addictive and harmful though.

However, most studies on coffee and health show evidence that it’s rather very much beneficial for us.

For example, this powerful dark liquid has been linked to a reduced risk of Type 2 Diabetes, cancer types, liver diseases and Alzheimer’s.

Many of these positive health benefits can be traced back to the coffee’s impressive content of powerful antioxidants.

In fact, various studies show that coffee is one of the most important and largest sources of antioxidants in our human diet.

The general opinion is that coffee may help us living a longer and happier life.

Let’s find out more about one of its most powerful ingredients.

This article will tell you everything there is to know about coffee and antioxidants.

What are Antioxidants

Antioxidants are substances or molecules that fight free radicals in your body.

We constantly expose our own bodies to free radicals or unstable molecules. Our body naturally produces these as a reaction to environmental and other pressures.

These free radicals can cause slow damage to our body cells.

Substances like the antioxidants are able to prevent this slow damage process.

Where can we find antioxidants?

Sources and origins of antioxidants can either be natural or artificial. Certain plant-based foods such as coffee are considered to be rich in antioxidants.

In addition, our own body also produces antioxidants. These are called endogenous antioxidants.

Whereas antioxidants coming from outside the body, such as from coffee, are referred to as being exogenous.

Antioxidants vs Free Radicals

Commonly, experts label free radicals as waste substances.

Naturally, our body produces them as it processes food and reacts to the environment.

In case our body is not capable of efficiently removing these free radicals. Oxidative stress can become the result.

Oxidative stress describes the imbalance of free radicals and antioxidants in our body. As we already learned, it can lead to cell and tissue damage.

There are various factors that can influence the increased production of free radicals in our body.

For example, scientists highlight internal factors such as inflammation. And, also external factors like pollution, UV exposure and cigarette smoke can play a role.

Several bad health effects are linked to oxidative stress. These include heart disease, cancer, arthritis and stroke. Furthermore, there is immune deficiency, emphysema, Parkinson’s disease and other inflammatory or ischemic conditions.

Scientists believe that antioxidants help to neutralize free radicals in our body.

And as a result, they become a significant boost for our overall health.

Coffee and Antioxidants – A Powerful Source

What are the top healthy foods that are high in antioxidants?

This would be dark chocolate, pecans, beans and spinach. In addition, it would include strawberries, blueberries, artichokes, goji berries, raspberries, kale, beets and red cabbage.

You probably noticed something. Coffee is not on the list.

But because we consume so much more coffee than any other of these foods. Coffee is easily one of our biggest and most important food sources for antioxidants.

Nonetheless, and even though not being on the list, coffee is very rich in antioxidants itself as well.

Additionally, it also includes hydrocinnamic acids and polyphenols.

Hydorcinnamic acids are particularly very effective at neutralizing free radicals. And, they may prevent oxidative stress the same time.

On top, the polyphenols in coffee help to prevent a number of potential negative health conditions. This includes heart disease, cancer and Type 2 Diabetes, for example.

The Role of Coffee

When it comes to the diet for most of us. Coffee and antioxidants literally go hand in hand.

Typically, most people consume about 1 to 2 grams of antioxidants during one day. Mainly, this will happen by drinking popular beverages like coffee and tea.

Especially in Western countries and their usual diets, beverages are a much larger source of antioxidants than food.

In short, only 21% of dietary antioxidants come from food. Whereas 79% come from beverages.

Furthermore, one interesting study looked at the antioxidant intake of different foods by serving size.

On the entire list, coffee ranked 11^th.  Several types of berries and green vegetables topped coffee here as well again.

However, as we already found out. People usually don’t eat that many berries on a regular basis. But many of us do drink a lot of coffee.

As a result, the total amount of antioxidants provided by coffee far outweighs that of berries. Even though berries naturally contain greater amounts per serving.

In some countries, the role of coffee as antioxidants supplier even becomes more significant.

Particularly Norwegian and Finnish studies showed that coffee is even the single biggest source. Around 64% of the total people’s antioxidants intake comes from coffee here.

These studies report that the average coffee intake is 2 to 4 cups per day, which equals 450 to 600 ml.

Similar results are also reported from other countries. For example in Spain, Japan, Poland and France. Here, coffee is by far the biggest dietary source of antioxidants here as well.

Coffee and Antioxidants – Health Benefits

Many health benefits are being associated with coffee and its ingredients like antioxidants.

The powerful beverage helps to reduce risks of many diseases.

Just to give you a few examples.

Regular coffee drinkers do have a 23 to 50% lower risk of Type 2 Diabetes. In fact, scientists believe that each single cup of coffee is linked to a 7% reduced risk.

As we also already highlighted earlier. Coffee may be beneficial for our liver as well. Consumers have a much lower risk of liver cirrhosis, for instance.

What else does coffee have in store for us?

Additionally, coffee may also lower the risk of liver and colorectal cancer. Other studies furthermore observed a reduced risk of heart disease and stroke.

More health benefits also include the potential to reduce your risk of Alzheimer’s and Parkinson’s by 32 to 65%.

Drink Coffee and Be Happy

Coffee makes us happy.

I think most of us can agree on that without any scientific studies necessarily having to prove it.

Nonetheless, to hear about some real evidence is not a bad thing anyhow.

Some studies indicate that coffee may benefit other aspects of our mental health as well. For example, you are less likely to become depressed and die by suicide.

Findings like these are leading to a general assumption about coffee.

It may help us to live happier and longer.

This may sound a bit sketchy to you. But there are even some scientific reports about it. The risk of premature death may lower by 20 to 30%.

But more thorough research still has to be done here. In general, we also need to keep in mind that most of these studies are observational.

They cannot undoubtedly prove that coffee causes the reduction of certain disease risks. Studies and reports like these do only suggest and indicate that coffee drinkers are less likely to get these diseases.

First and foremost, most scientists and reports are observing regular consumers like you and me in many countries these days.

Nevertheless, it is quite remarkable. Especially, that typical coffee drinkers showed many greater health benefits than irregular coffee drinkers. Or, compared to consumers that do not drink coffee at all.

There is enough observational evidence to support this overall claim.

Keep Balance in Mind

We heard a lot about mental and physical benefits about coffee and antioxidants, now.

But this does not simply suggest drinking tons of coffee every day. And, you will be fine.

Please keep your daily coffee and caffeine intake moderate. On average, 2 to 4 normal coffee types per day are reasonable for an overall healthy lifestyle.

Keep a healthy balance in mind, please.

Some of us react more sensitive to too much coffee. The initially desired positive effects might turn otherwise.

Moderate coffee consumption is advisable. This especially applies to pregnant women and young people.

Too much caffeine can present health risks for some people. Negative effects can include high blood pressure and restlessness. Additionally, it can lead to lack of sleep and even anxiety in some cases.

As long as we enjoy our daily cup of coffee and antioxidants in a mindful way. We do not need to worry about or expect any serious issues.

Only real excessive overuse may give our body and mind harm.

Spice Up Your Coffee With Antioxidants

What’s so fascinating about coffee and its rich and colorful culture?

If you would ask me, there is always something new to try and experiment with.

Coffee gives us so many great ways to become creative and innovative ourselves.

On top, we do something good for our body as well. Indeed, both coffee and antioxidants give us great benefits in various ways.

Here are a few ideas to further spice up your daily cup of coffee with a bit more antioxidants.

Cinnamon

Adding cinnamon to your cup of coffee does not only deliver an extra dose of antioxidants. It also tastes delicious.

People use cinnamon as a spice and for medicinal purposes for thousands of years already.

The spice contains numerous beneficial protective compounds. Indeed, the total amount is 41.

In general, cinnamon has one of the highest antioxidant activity among spices.

According to studies, cinnamon can help to add further protection to our heart and brain. Other studies also show that it may lower cancer risk and boost our immune system.

Sounds like a pretty good option to try. It is both healthy and delicious.

Just add a tablespoon of cinnamon to your favorite coffee drink and give it a go.

Many coffee drinkers even entirely replace their usual sugar with cinnamon as sweetener instead. This will not just be healthier but also support weight loss.

Ginger

This powerful spice presents another great option for your daily cup of coffee.

Just sprinkle some ginger into your cup for a slightly spicy and aromatic flavor. You will be surprised how exciting it will taste.

Besides and on top, ginger is popular for many health benefits as well.

For centuries already, it has been a common treat for nausea and vomiting, for example. Alongside containing potent antioxidants. It is also loaded with anti-inflammatory compounds.

Ginger may help to reduce muscle pain, lower cholesterol and aid in digestion.

It is easy to find and buy at almost any shop. So, maybe you can give it a try.

Mushrooms

Coffee and mushrooms? That cannot be right.

I understand your doubts, but please hear me out, first.

In fact, a fungi-filled brew can have some surprising benefits on your health.

It is amazing to learn that mushrooms have antiviral, anti-inflammatory, and immune-boosting qualities.

Naturally, mushrooms contain high amounts of antioxidants. On top, studies show that they have anticancer effects.

In addition, they may prevent liver disease. And, also aid in digestion due to its powerful prebiotics.

All of this sounds great. But how does it taste?

Well, you will have to be brave and try yourself. Many people are surprised how pleasant and unique the actual flavor outcome will be.

I recommend you to purchase your own mushroom powders. Or, you can even buy conveniently packaged mushroom coffee at some local stores.

If you have not tried any of these versions, yet. Please go ahead and explore its flavors.

Additionally, you can find more ways to boost your coffee with vitamins and antioxidants here.

The Bottom Line of Coffee and Antioxidants

In summary, there are many types of dietary antioxidants for us.

Coffee is one of them and indeed a very important and good one. Great mental and physical benefits are associated to the balance consumption of coffee.

However, it does not provide the same amount of antioxidants as whole plant foods like fruit and vegetable do.

In consequence, while coffee may be the biggest dietary source of antioxidants. It should never remain be our only source.

For a real optimal health, you will do best to get a variety of vitamins, minerals, antioxidants, and plant compounds from many different food and beverage sources.

Your body and mind will truly appreciate your efforts.

What do you think?

How much coffee do you drink per day? Does it give you an overall better feeling?

Is there any interesting way how else to spice our coffee?

Feel free to share with us, if you like.

Until then, stay safe, healthy and properly caffeinated.

Cheers!