As the most popular beverage in the world, coffee is more than just a daily ritual. The culture of drinking coffee has become commonplace worldwide. A variety of coffee beverages with different flavors and characteristics have spread and become an option for coffee consumers. According to coffee consumption, people select to drink coffee for various reasons, ranging from only enjoying the taste of coffee to supporting social activities, improving concentration and work performance and even obtaining health benefits.
Nutritional Profile of Coffee
Coffee is a rich source of several essential nutrients and antioxidants, including:
Vitamins: A single cup of coffee contains small but significant amounts of thiamin (vitamin B1), riboflavin (vitamins B2), niacin (vitamin B3) and pantothenic acid (vitamin B5)
Minerals: such as Potassium (K), Magnesium (Mg) and Manganese (Mn).
Antioxidants: The antioxidants in coffee play a significant role in promoting overall health and longevity. Components such as caffeoylquinic acids (CQAs, chlorogenic acid), caffeine, cafestol, and kahweol prevent noncommunicable diseases.
Health Benefits of Coffee
Coffee beans have a variety of bioactive compounds with all their health benefits:
Boosts Physical Performance
Caffeine has long been known to have ergogenic effects (Grgic et al, 2018). It increases adrenaline levels, preparing the body for intense physical exertion. It also mobilizes fatty acids from fat tissues, making them available for energy use, thereby enhancing physical performance
Enhances Cognitive Function
Caffeine is the primary active ingredient in coffee, with the ability to block adenosine, an inhibitory neurotransmitter, leads to increased neuronal firing and the release of other neurotransmitters like dopamine and norepinephrine (McLellan et al, 2016). It is a natural stimulant that can improve focus, alertness, and overall cognitive function.
Reduces Risk of Chronic Diseases
Studies have shown that coffee drinkers live longer and have a lower risk of premature death due to various chronic diseases, including:
– Cardiovascular disease: Moderate coffee consumption or caffeine intake has been linked to a reduced risk of heart disease (Lu et al, 2024). Coffee’s anti-inflammatory and antioxidant properties help protect the cardiovascular system, and it may also contribute to lower blood pressure.
– Type 2 Diabetes : Coffee consumption is linked to a lower risk of developing type 2 diabetes (Ochoa-Rosales et al., 2023), possibly due to its antioxidant content and its ability to improve insulin sensitivity.
– Parkinson’s Disease: Regular coffee drinkers have a significantly lower risk of developing Parkinson’s disease (Ren & Chen, 2020), potentially due to caffeine’s protective effects on dopamine-producing neurons.
– Stroke & Dementia: Coffee consumption has been associated with a lower risk of Alzheimer’s disease and other forms of dementia, possibly due to its neuroprotective properties. Drinking 2–3 cups of coffee per day was linked with the lowest hazard risk of incident stroke and dementia (Zhang et al., 2021)
– Liver Diseases: Coffee has protective effects against liver conditions, including liver cirrhosis and liver cancer (Wadhawan and Anand, 2016).
The effect of brewing methods on the health benefits of coffee
In general, coffee brewing is classified into two groups: manual brewing and espresso-based. The variations are increasingly abundant due to various influences, such as differences in brewing methods and the addition of other ingredients in coffee brewing (for example: sugar and milk). This certainly raises the question of what kind of coffee drink has a health impact when consumed as much as 2–3 cups per day. Coffee bioactive compounds were significantly affected by brewing methods and coffee bean processing aspects. Furthermore, the addition of some ingredients to the coffee brew may alter the benefits of coffee for human health. An epidemiological study showed that daily consumption of coffee with sugar and cream was positively associated with obesity (Lee et al., 2017).
Herawati et al. (2024) studied the impact of different coffee bean origins and brewing methods on various aspects of coffee, including its bioactive compounds, bioactivities, nutritional profile, and sensory perception. In this study, medium-roasted, naturally processed Arabica coffee from different origins (Gayo and Toraja) was used to make coffee brews with three different methods (tubruk, V60, and cold brew). The brewing method had a more significant effect on alkaloid content and antioxidant activity than the coffee origin, which followed the order V60 > tubruk > cold brew. The findings suggest that the method of brewing can significantly alter the levels of antioxidants and other beneficial compounds in the final cup. They also discovered that different combinations of bean origins and brewing methods could lead to varying levels of essential nutrients, making some brews more beneficial than others.
Who should limit or avoid the coffee intake?
Children : children are more sensitive to caffeine than adults. Even small amounts can lead to anxiety, increased heart rate and disturbed sleep.The American Academy of Pediatrics (AAP) recommends that children under 12 should avoid caffeine altogether.
Pregnant women: high caffeine intake can increase the risk of miscarriage and might have a negative effect on fetal development.
Breastfeeding women: even though only about 1% caffeine consumed is found in breastmilk, infants don’t metabolize caffeine well, and it can stay in their bloodstream longer that might lead to sleep disturbance and irritable babies.
Individuals with gastrointestinal disorders: caffeine can stimulate the gastrointestinal tract, worsening conditions like Gastroesophageal Reflux Disease (GERD) and Irritable Bowel Syndrome (IBS).
People with heart conditions: Caffeine can cause temporary increases in pulse and blood pressure that might be risky for people with pre-existing heart conditions.
Individuals with glaucoma: caffeine can increase intraocular pressure, which is harmful for individuals with glaucoma.
Those with overactive bladder: caffeine have diuretic effects that can increase urinary frequency and urgency.
Conclusion
Coffee is more than just a comforting beverage; it is a nutritional powerhouse that offers many health benefits. From boosting physical and cognitive performance to reducing the risk of chronic diseases, coffee can be a valuable addition to a healthy lifestyle. The importance of considering both the origin of coffee beans and the brewing method not only to achieve the desired sensory qualities but also to maximize its health benefits. However, not everyone can consume coffee, depending on age and health conditions. As with anything, moderation is key, and it’s essential to listen to your body and adjust your consumption accordingly.
References:
Grgic, J., Trexler, E.T., Lazinica, B. et al. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. J Int Soc Sports Nutr 15, 11 (2018). https://doi.org/10.1186/s12970-018-0216-0
Herawati, D., Armawan, M.S., Nurhaliza, N., Mu’arij, F.A., Yulianti, Hunaefi, D., and Noviasari, S., 2024. Impact of bean origin and brewing methods on bioactive compounds, bioactivities, nutrition, and sensory perception in coffee brews: An Indonesian coffee gastronomy study. International Journal of Gastronomy and Food Science, 35, p.100892. Available at:
Lee J, Kim HY, Kim J. Coffee Consumption and the Risk of Obesity in Korean Women. Nutrients. 2017 Dec 8;9(12):1340. doi: 10.3390/nu9121340. PMID: 29292767; PMCID: PMC5748790.
McLellan, T.M., Caldwell, J.A. and Lieberman, H.R., 2016. A review of caffeine’s effects on cognitive, physical and occupational performance. _Neuroscience & Biobehavioral Reviews_ , 71, pp.294-312. Available at:
Ochoa-Rosales, C., van der Schaft, N., Braun, K.V.E., Ho, F.K., Petermann-Rocha, F., Ahmadizar, F., Kavousi, M., Pell, J.P., Ikram, M.A., Celis-Morales, C.A. and Voortman, T., 2023. C-reactive protein partially mediates the inverse association between coffee consumption and risk of type 2 diabetes: The UK Biobank and the Rotterdam study cohorts. _Clinical Nutrition_ , 42(5), pp.661-669. Available at:
Ren X, Chen JF. Caffeine and Parkinson’s Disease: Multiple Benefits and Emerging Mechanisms. Front Neurosci. 2020 Dec 17;14:602697. doi: 10.3389/fnins.2020.602697. PMID: 33390888; PMCID: PMC7773776.
Wadhawan M, Anand AC. Coffee and Liver Disease. J Clin Exp Hepatol. 2016 Mar;6(1):40-6. doi: 10.1016/j.jceh.2016.02.003. Epub 2016 Feb 27. PMID: 27194895; PMCID: PMC4862107.
Xujia Lu, Xiaohong Zhu, Guochen Li, Luying Wu, Liping Shao, Yulong Fan, Chen-Wei Pan, Ying Wu, Yan Borné, Chaofu Ke, Habitual Coffee, Tea, and Caffeine Consumption, Circulating Metabolites, and the Risk of Cardiometabolic Multimorbidity, The Journal of Clinical Endocrinology & Metabolism, 2024;, dgae552, https://doi.org/10.1210/clinem/dgae552