Coffee is a topic of discussion of whether or not it’s healthy for you or if it can leave you with a health risk. Coffee contains many health benefits and as a coffee consumer I wanted to find out what exactly it is that we’re consuming that’s producing these health benefits and what may put us at risk.
Other than caffeine, coffee also contains many nutrients that are found in coffee beans such as vitamin B5, vitamin B3 and many other vitamins that can help boost your energy and keep you feeling healthy. Coffee also contains other nutrients like potassium, magnesium, manganese and other things that can help you function throughout the day properly.
However, with all these health benefits there are other substances that may put your health at risk. Knowing what exactly is in that old cup of Joe is important, especially if your drinking it everyday.
What Nutrients are found in Coffee?
Potassium is one of seven macronutrients that your body needs to function properly. Potassium can help lower blood pressure, reduce risk of stroke, protect against muscle loss, keep bones healthy, and can help prevent you from getting kidney stones.
Doctors recommend that adults should be consuming at least 4,700 milligrams of potassium per day, most people don’t. Coffee can help a lot with reaching this daily intake as one cup of black coffee contains 116 milligrams of potassium.
One cup of black coffee can contain about 7 mg of magnesium. Magnesium plays many roles in the human body, helping it function properly. Magnesium can help with reducing stress and with mood stabilization.
It can also help with controlling anxiety by regulating your body’s stress response system. There’s much more that magnesium can help with such as, maintaining bone density, regulate muscle function, maintain blood pressure and more.
A cup of black coffee can contain about 5mg of manganese. Manganese is a trace mineral, that your body needs in small portions. Manganese can help with constructing of the bones.
Manganese is also a antioxidant that may help with fighting off heart disease and some cancers. The daily manganese intake for adults that doctors recommend is only 1.6 mg a day, just by drinking one cup of coffee it may help with many of these things
From a 6 ounce cup of black coffee you’ll only consume 5mg of phosphorus. Phosphorus is a mineral, which plays a major role in keeping bones, muscles, kidneys, blood vessels, and cells in your your body healthy. Phosphorus can help with building bones by working with calcium.
It can also help with producing energy, as it works with your cell membranes and nucleic acids. However, it is important to be aware of how much phosphorus you consume as it can cause kidney problems.
One cup of black coffee can contain 4.7mcg of folate. It is recommended that adults consume around 400 mcg of folate daily. Folate is a vitamin-B and can also be found in vegetables, fruits, juices, nuts, beans and much more.
Researchers have stated that if consumed in the right amount can help with reducing risk of cancer and help with depression. It can also help prevent heart disease as folate can lower levels of homocysteine, which is a amino acid in the blood that can higher the chances of getting heart disease.
Researchers have discovered that Vitamin B1 can be found in coffee, which is also known as thiamine. Thiamine can help the body use carbohydrates as a source of energy.
It can help fight against diseases such as beriberi, a disease that can affect the heart, nerves, and digestive system. A thiamine deficiency may cause muscles to lose strength, cardiovascular problems, and can cause short term memory loss.
Doctors recommend if you are in a thiamine deficit to consume at least 5-30mg a day for one month. You can also get thiamine from foods such as, beef, pork, nuts, oranges, eggs, potatoes, and many more.
7. Vitamin B2
Studies have shown that coffee is rich with Vitamin B2, which is also known as riboflavin it can help with breaking down proteins, fats and carbohydrates to keep energy levels stable. Vitamin B2 can also help with keeping your eyes, skin, nerves, and muscles healthy.
Vitamin B2 can come from many other sources such as dairy products, eggs, nuts, spinach, and many other natural foods. Doctors recommend for adults that they consume around 1.2 milligrams of Vitamin B2 to keep healthy.
8. Vitamin B3
Vitamin B3, also known as niacin, it is an important nutrient to keep your body functioning properly as it plays a role for almost every body party. Vitamin B2 can help with lowering bad LDL cholesterol, which can help prevent heart disease.
It can also help with type 1 diabetes, boost brain function, improve skin care and much more. However, consuming to much can have some health risks.
These health risks include vomiting, nausea, and liver problems. Doctors recommend that women consume 14mg a day, and men consume 16mg a day.
9. Vitamin B5
Similar to other B vitamins, vitamin B5, also known as pantothenic acid, is very important as it plays a major role in keeping you alive. It is necessary so that your body is able to create blood cells. Vitamin B5 helps with turning the food you eat into energy.
It can also help with skin care, hair, eyes, healthy digestive tract, and many more things. Other great sources of vitamin B5 are meats, sweet potatoes, avocados, mushrooms, most foods contain this vitamin.
What Antioxidants are Found in Coffee?
Coffee is filled with antioxidants that can help fight against diseases such as cancer, diabetes, arthritis, degenerative brain disorders and it can also help with aging.
The antioxidant compounds found in coffee include caffeine, caffeic acid, chlorogenic acids, eugenol, gamma-tocopherol, isoeugenol, p- coumarin acid, tannic acid, and scopoletin.
Drinking coffee can be great because most of us don’t consume enough fruits and vegetables that are rich in antioxidants, but we can consume it through drinking coffee.
Things To be Aware of When Drinking Coffee
When consuming coffee the caffeine in it acts as a stimulant to your brain causing energy levels to rise. However, this can be a problem because as your brain and body starts to become more immune to the effect of caffeine and you can begin to want more.
It can start making you feel like you need coffee every morning to function throughout the day. Then if you happen to not drink any coffee in the morning or consume any caffeine then this can cause headaches and make you feel restless.
Studies have also shown that consuming high amounts of caffeine can cause blood pressure levels to rise and can increase your heart rate.
If you consume the right amount of coffee then it is safe and can come with many health benefits. Scientists recommend that drinking 3 to 5 cups of coffee to receive these health benefits.
Does coffee affect kidneys? Coffee has little to no affect on kidneys, if consumed correctly. Coffee can actually aid people who currently have kidney disease and it can prevent people from getting it as coffee is a antioxidant.
What does coffee do to your heart? There are no studies showing whether or not coffee can cause heart disease. However, they are still further developing these cases. Researchers have found that coffee can actually help reduce risk of heart disease with its antioxidants.
Does coffee weaken bones? The caffeine in coffee can eat up some calcium in bones, but not much. If your consuming a good amount of calcium daily then your bones can still grow healthy. Doctors recommend that adults consume at least 1,000 mg for healthy bones.