Test-Based nutrition

Coffee contains antioxidants like phenolic acids and flavonoids that may help protect against chronic conditions like diabetes, Alzheimer’s disease, and some cancers.

Coffee is one of the most popular drinks in the world, with an estimated 400 million cups consumed daily.

As a matter of fact, Research suggests that regularly drinking coffee may play a role in preventing chronic health conditions and improving body composition. This is due to coffee’s anti-inflammatory and antioxidative properties.

Antioxidants are compounds that help protect the body from free radicals. Free radicals are atoms that attack the body and cause oxidative stress, which may damage important molecules like proteins and DNA.

A 2022 study isolated more than 136 bioactive compounds in coffee, most of which are antioxidants. Some of these include:

• phenolic acids
• flavonoids
• carotenoids
• terpenoids
• polyphenols
• tannins
• alkaloids
• stilbenes
• lignans
• melanoidin

Phenolic acids comprise the biggest portion of coffee’s antioxidants, followed by flavonoids.

Some research suggests that the antioxidants in coffee may contribute to weight loss.

A small 2024 study examined the effects of drinking coffee with different levels of antioxidants like caffeine and hydroxycinnamic acids.

After 6 weeks, the participants who consumed 3 cups daily of coffee with higher antioxidant levels experienced greater reductions in body fat percentage, body weight, and fat mass.

There are several ways to prepare your coffee, and all of them may provide some antioxidant benefits.

A 2021 study examined the polyphenol concentration and antioxidant effects of three different brewing methods, including espresso, instant, and Americano.

The researchers found that espresso contained the highest amount of polyphenols and caffeine, with instant coffee falling closely behind. Americano had significantly fewer amounts.

A 2022 study also found that filtered coffee may provide several bioactive compounds.

Research on how much coffee to drink daily to experience antioxidant benefits varies widely. For instance:

• A 2017 review found that drinking 1 to 3 cups of coffee daily was associated with a lower risk of hypertension and hyperhomocysteinemia.
• A 2016 study found that the risk of colorectal cancer decreased by 7% for every 4 cups of coffee consumed daily.
• A 2022 review found that people with Parkinson’s disease who consumed at least 200 mg of caffeine daily for 6 weeks experienced improvements in motor function and disease progression.

The Food and Drug Administration (FDA)Trusted Source recommends consuming no more than 400 mg of caffeine daily. This is the equivalent of two to three 12-ounce cups of coffee.

There are many types of dietary antioxidants, and coffee is a very good source of some of them. However, it does not provide the same antioxidants as whole foods like fruits, vegetables, and quality omega fish oil.

To benefit from antioxidants in coffee, enjoy it as part of a well-balanced diet.