The Health Benefits of Coffee

 

Coffee.  I've generally found that people either love it or hate it.  For some reason, this bitter brew evokes strong emotions in some; usually more in the "I love coffee" realm than the other.  Of course that's obvious by the abundance of coffee shops that litter the streets of most major cities and a smattering of them in the smaller towns.

 Our very small town/village has a locally owned one that my husband managed and I worked at for 6 years.  We really grew to love and appreciate the rich depths of flavor coffee has and also did some research on its possible benefits.

Benefits?  That's right.  Coffee does have some health perks that go along with it despite a lot of negative press in the past.  More recent studies have shown that coffee can be helpful to your body.

Should everyone drink it?  The purpose of this post is not to make you a coffee drinker as most people don't have to be "made" to love coffee.  It just happens.  Once it starts, coffee is not only a satisfying drink, but one that may just deliver a few helpful benefits as well.  So if you already drink it or are just plain curious, here are a few things I learned...

  

It is important to note that most studies mostly show an association of coffee drinkers with these health benefits.  They aren't direct "cause and effect studies" which show a direct correlation between coffee and the coffee drinker as other factors could affect the outcome of the study.

However, coffee has been with us now since before the 14th century when the Arabs learned how to cultivate and successfully trade the beans. That's a LONG time of usage and it helps to give us some insight into any long term effects of coffee even though most studies will say they "they still don't know the long term impact that coffee has on our health."  

Caffeine is coffee's most obvious draw.  That's a bit obvious.  However, coffee has some other benefits besides caffeine that is now showing up in studies being done on coffee's decaf version.

 

 

Compared to non coffee drinkers:

"A growing body of research shows that coffee drinkers, compared to nondrinkers, are:

• less likely to have type 2 diabetes, Parkinson's disease, and dementia
• have fewer cases of certain cancers, heart rhythm problems, and strokes." 1 

Diabetes? 

 

"The vast majority of those studies have shown a benefit of coffee on the prevention of diabetes. And now there is also evidence that decaffeinated coffee may have the same benefit as regular coffee,”  says Frank Hu, MD, MPH, PhD, nutrition and epidemiology professor at the Harvard School of Public Health. 2

"Hu calls the data on coffee and type 2 diabetes "pretty solid," based on more than 15 published studies." 3

How could coffee help keep type 2 diabetes at bay?  It seems like it's a combination of its antioxidants and minerals such as magnesium and calcium which help the body use insulin which in turn regulates blood sugar.  

                                          Heart disease and stroke? 

 Well, when you lower the risk of diabetes, you automatically lower your heart risk...there's one way it helps.  

                                 "And, for women, coffee may mean a lower risk of stroke.
In 2009, a study of 83,700 nurses enrolled in the long-term Nurses' Health Study showed a 20% lower risk of stroke in those who reported drinking two or more cups of coffee daily compared to women who drank less coffee or none at all. That pattern held regardless of whether the women had high blood pressure, high cholesterol levels, and type 2 diabetes." 4

                                                                        Dementia? 

 According to a study done on clinical mice, coffee was shown to help boost the levels of GCSF (granulocyte colony stimulating factor), a growth factor that was shown to help fight off Alzheimer's Disease. 5

                                                                  Certain Cancers?

"A Harvard School of Public Health study shows that men who drink six cups of coffee a day have a 60 percent decreased chance of developing a dangerous form of prostate cancer, as well as a 20 percent decreased chance of developing any other kinds of prostate cancer." 6

"New research presented at the American Association for Cancer Research conference shows that coffee could help to ward off basal cell carcinoma, (skin cancer) the most common cancer in the world." 7

 

These recent studies are sure to encourage coffee drinkers everywhere and make us sigh with a bit of relief when indulging in a cup of our favorite dark roast.  

1. Just remember, these results are conducted on plain coffee only...no cream, sugar or syrups.  Not that you can't still achieve some health benefits with them but to remember to go easy on the additives if you plan on getting the best results. 

2. Also, if you have any sensitivities to caffeine in the coffee, try decaf instead. 

3. Keep your coffee consumption reasonable and moderate.  Four to seven cups are considered heavy usage (this can depend on your body size) and can lead to negative effects like sleeplessness, anxiety and irritability as well as other slight health risk factors.8  Listen to your body, it has its way of telling you when enough is enough.

So put on a big smile when you enter your next Starbucks or coffee house and know that a simple cup of coffee will not only make you a little more wide awake, but can help your body out just a bit too...

Blessings!

Are you more of a tea drinker?  Read this post The Health Benefits of Tea.

References:

1. http://www.webmd.com/food-recipes/features/coffee-new-health-food
2. Ibid.
3. Ibid.
4. Ibid.
5. http://www.huffingtonpost.com/2011/10/31/coffee-health-benefits_n_1064577.html#slide=440657
6. Ibid.
7. Ibid.
8. http://www.mayoclinic.com/health/coffee-and-health/AN01354

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The Health Benefits of Tea

 What's one beverage that costs pennies per cup and is full of antioxidants and health benefits as well?   You can find it everywhere and tastes great?  Look no further than your simple glass of tea...black, green, or somewhere in between, this centuries old plant has been providing leaves of wholesome goodness for past and present civilizations.  It tends to get lost in our coffee drinking culture (I love coffee myself) but will hopefully be coming into the limelight even more as we discover just what a gem of an herbal this is!

Tea is not a wonder cure-all like many health claims out there try to boast.  It has been said to help everything from a cold to cancer.  And while most studies are very promising about its benefits, you'll find conflicting studies as well.  So I wanted to wade through all the information and get an understanding how tea can be a beneficial tonic, not a miracle cure, but a valuable drink to include in your daily diet. 

 "Camellia Sinensis."  Sounds like a character from the Lord of the Rings, but this is the latin name of the tea plant which is primarily grown in the eastern regions of the world including China, Japan, India, Sri Lanka (known for it's Ceylon tea) and Taiwan.  It's also grown in other locations, but these locations are called the "Big Five" because of their exceptional quality.

The tea plant is actually a cultivated evergreen which is usually trimmed to keep it's height below 6 feet.  If left to grow wild, it can reach up to 30 feet.

All forms of tea, black, green, oolong, yellow (not common in the U.S.) and white are all the same leaf.  They are processed differently.  Black tea is made by allowing the leaves to ferment which causes them to turn dark, while oolongs are partially fermented and greens are not fermented at all.  White teas are generally leaves picked at earlier times in the season and therefore have a much lighter flavor and color.  They are not fermented either.  

"Camellia Sinensis" (Photo Source)

You've probably seen some articles out there about the tea plant and the benefits they have for your health.  I've read them too and even though the claims do vary, tea is definitely an undervalued herbal health tool.  It's also economical and delicious...and that makes for a great natural health remedy.

Before we start, let's understand that all tea varieties, black, green, oolong and white, all have tremendous health benefits.  Green tea is supposed to offer a few more of it's own because the tea leaves haven't been oxidized or fermented like black tea.  However, if you only ever drink black tea, know that these health benefits are still very much present in the tea leaves.

1. All forms of tea are rich in flavonoids and  the antioxidant, "polyphenols".  They have been shown to have 10 times the amount of antioxidants in fruits and vegetables. What do these antioxidants do?  Basically, they look for cell-damaging free radicals and detoxify them.
What does this mean for our health?  "These antioxidants block DNA damage associated with tobacco and other toxic chemicals."1  This means that tea can help prevent against certain cancers in our body!  

What else does this mean? They also help protect against cardiovascular disease.  "The detoxifying effect of these antioxidants protects cells from free radicals, the damage that can lead to blood clot formation and atherosclerosis."2

"The bulk of research shows that regular tea drinkers, people who drink two cups or more a day, have less heart disease and stroke, lower total and LDL (often called "bad") cholesterol, and that they recover from heart attacks faster." 3

 This includes both black and green.  This was news for me as green tea is always being touted as the better tea of the two.  But according to an interview by WebMD with John Weisburger, PhD, senior researcher at the Institute for Cancer Prevention in Valhalla, N.Y., "In my lab, we found that green and black tea had identical amounts of polyphenols,"4  Which means drink whichever tea you like, they are all found to have lots of antioxidants.

2. Tea helps you to be  in a state of "calm alertness." 

Because the caffeine in tea is water soluble, the body is able to digest it easily and pass through your system quickly.  This is unlike coffee where the caffeine is not water soluble and stays in your body much longer leading to sleeplessness at night if consumed late.  Yes, there is less caffeine in tea as well so you can drink more of it without too much caffeine consumption if you're trying to avoid it.  (Info from "A Guide To Tea" by Chris Cason)

A good strong cup of English Breakfast or Irish Breakfast black tea in the morning is a good pick-me up if you need to wake up but won't stay too long in your body if coffee gives you "the jitters."

3. Tea is also reputed to help with digestive complaints. 

It seems tea is an old home remedy to help out with some of these mild digestive orders. It's supposed to be helpful in easing Irritable Bowel Syndrome because all teas contain some anti-inflammatory properties.  So, if the digestive disorder has to do with inflammation, tea having some "calming" properties should be of help. 

4. Green tea is found to contain fluoride and is helpful in preventing cavities.  

 "Green tea contains compounds that appear to control inflammation and fight bacterial infection." 5
"Green tea’s anti-inflammatory powers seem to help control periodontal (gum) disease. A Japanese survey of almost 1,000 men found that those who drank green tea regularly had healthier gums than those who didn’t. A German study found similar positive results in people who were asked to chew candies containing green-tea extracts." 6
 So, have your kiddos brush their teeth AFTER they drink their favorite cup of tea...decaf of course!

Some Important Things to Consider: 

1. The health studies for tea seem to be varied and sometimes contradictory.  But all in all, tea has been consumed by the Chinese and Japanese for centuries and the civilizations have acknowledged the benefits of tea through their own usage.  It sometimes takes science to catch up with such years of experience.

2. Tea is not meant to be a cure-all.  When drinking it for your health, an overall healthful lifestyle needs to be lived.  Think of it as a tonic instead of a cure but a great beverage that contains some vitamins and healthful properties that can be good for your body.  All of teas benefits are not yet understood, so drinking it is a great alternative to the sugar and chemical filled drinks out there, especially when dining out. 

3. Tea is a great beverage to introduce to your children.  In the age of sugar laden sodas and energy drinks, tea is a great alternative.  Our kids drank herbal teas out of the their bottles and sippy cups and soon were introduced to mild green teas as they grew older.  This has helped them to stay away from these other harmful drinks.   With so many different varieties of tea, they each have their own favorites and have introduced their friends to gourmet tea as well. (They will drink soda, but they do a great job in limiting how much they drink and they don't get it very often.)

4. Tea bags contain these aforementioned health benefits but are usually made from what they call "tea dust" in the industry.  If you enjoy tea, you may want to explore the wonderful world of loose leaf tea as the flavors will have you coming back for more! 

5. Tea sold in bottles is usually made from a concentrate and LOTS of syrup.  I've tried them and basically they are (in my own opinion) not tea, but sugar water.  They do NOT have the same health benefits as brewed tea.  Our Subway restaurants carry brewed tea that is unsweetened as well.  This way you can control how much sugar you put in your own tea.

This is just a little bit of information of the benefits of tea.  New studies come out daily showing how helpful they can be.  Tea may not be a wonder cure-all, but it's definitely a great beverage to drink on a daily basis.  Served hot or cold, it's delicious and I know it's helping my body and not harming it.  

What's your favorite tea to drink?  Blessings!


Interested in more posts on tea?  Check out these other links...Three Reasons Why to Buy Bulk Loose Tea and Reviewing My Favorite Tea Steepers

Resources: 

http://www.webmd.com/food-recipes/features/antioxidants-in-green-and-black-tea(1,2,3,4)
http://www.teabenefits.com/
http://www.biodiversityexplorer.org/plants/theaceae/camellia_sinensis.htm
http://qtradeteas.wordpress.com/2011/08/15/where-does-tea-come-from/
http://www.livestrong.com/article/463257-does-tea-help-digestion/ 
http://www.besthealthmag.ca/get-healthy/oral-health/5-ways-green-tea-is-good-for-your-oral-health  5, 6



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