Coffee: The Health Boost in Your Daily Brew

Coffee is one of the three most popular beverages in the world, alongside water and tea. It is also one of the most profitable international commodities. Coffee is made by brewing the roasted and ground seeds of the tropical evergreen coffee plant. There are four types of coffee based on their distinct flavor profile: Arabica (the most popular), Robusta, Excelsa, and Liberica.

Coffee consumed in moderation (about 3-4 cups per day) offers a variety of benefits due to its bioactive compounds like caffeine and antioxidants and its essential nutrients. Check out the list below to see how coffee can benefit your health:

• Cognitive Function: The caffeine in coffee stimulates the central nervous system, enhancing focus, concentration, and mental alertness. Research has found coffee may reduce the risk of Alzheimer's and Parkinson's disease because of its neuroprotective properties.
• Cardiovascular System: Moderate coffee intake has been shown to lower the risk of heart failure and stroke. Coffee may also improve circulation and support blood vessel function.
• Antioxidants: Coffee is an antioxidant powerhouse that can help reduce oxidative stress and inflammation and decrease your risk for some chronic diseases.
• Weight Management: Caffeine boosts metabolism and promotes fat burning. In fact, it can increase the body's fat-burning rate by as much as 10% just 5 minutes after consumption. Also, coffee may suppress appetite, but it's usually only temporary.
• Physical Performance: Caffeine has many benefits to exercise, which is why it's added to many energy drinks. These include reducing perceived exertion, increasing VO2 Max, increasing the body's ability to use fat as fuel, which can be helpful during endurance events, and reducing delayed onset muscle soreness.
• Disease Prevention: Research has found coffee may lower the risk of developing type 2 diabetes, liver disease and liver cancer, colon cancer, melanoma, and leukemia.
• Mental Wellness: Coffee has been found to reduce the risk of developing depression and improve mood. Even the ritual of enjoying a cup of coffee can help promote relaxation.
• Essential Nutrients: Often overlooked, coffee does contain some beneficial nutrients like B1, B2, B3, B5, Folate, Manganese, Magnesium, Potassium, and Phosphorus.

A recent study published in the journal Nature Microbiology found drinking coffee seems to modify which microorganisms live in our gastrointestinal tract. Coffee's health benefits are probably due in part to its complex chemical nature because it contains hundreds of compounds. Some of these compounds are polyphenols. They fuel the microbiome, which helps reduce blood sugar and blood pressure. Researchers also found an increase in a particular beneficial bacteria in those who drank 3 cups of coffee or more daily.

Another interesting fact is some people can tolerate caffeine and coffee more than others. Mostly, this is due to a genetic variant that can affect your ability to metabolize caffeine. Several genetic testing profiles can determine if you are someone who carries this genetic variant.

One thing to keep in mind, however, is that too much coffee can produce side effects like anxiety, sleep and digestive issues, and an increase in heart rate. Also, one should be mindful of what they put in their coffee. Added sugar and creamers can negate the health benefits. Remember, elaborate coffee drinks at coffee shops with added whipped cream, flavorings, and other toppings can pile on the calories. These should be limited to special occasions. If you don't like it black, use small amounts of dairy or non-dairy milk.

Diet and Nutrients , Blog