More research has shown the nutritional positives of drinking your favorite cup of coffee. Just take a look at the nutrients in coffee and it’s clear there are many perks. And we are not even talking about the benefits of Organic Coffee… For example, you can’t beat the calorie count since black coffee has zero calories!
Essential Nutrients of Coffee
A lot of the nutrients found in the un-roasted coffee bean can survive and be a healthy positive in the final commodity we drink. Studies have demonstrated that one cup of coffee contains the following benefits:
- 2-5% of the recommended daily allowance of vitamin B3 and Magnesium
- 11%-12% of vitamin B12
- 6%-8% of vitamin B5
- 3%-5% of potassium and manganese
That may not seem like much, however, it all adds up since most people drink more than one cup per day.
Studies have also shown that a single cup of coffee has 7 milligrams of magnesium and our recommended daily requirement for magnesium is 320mg for females, and 420 for males. Diets in the US are severely lacking in fruits and vegetables and on average, our diets miss on that daily-recommended intake by 100mg. That gap closes a bit when you’re consuming 3-5 cups of coffee a day.
Additionally, the potassium in a cup of coffee is also beneficial. There’s about 120 milligrams of potassium in every cup and our RDA is 4,000 mg. That may sound like a lot, and not even close to the requirement, but multiply that by 3-5 cups and it again, quickly adds up.
Fiber in Coffee
Studies have shown that a single cup of coffee can provide you with nearly 2 grams of the necessary daily fiber intake of 20-38 grams. Again multiply that by 3-5 cups and it makes a difference.
Antioxidants in Coffee
Additional health characteristics that go along with promoting the benefits of coffee comes from the antioxidants that occur naturally in the coffee seed, or bean. A single cup of coffee has more antioxidants than eating an orange, raspberries, grape juice, and even the polyphenol-rich blueberries. These antioxidants can drastically reduce inflammation, can be helpful with weight loss, as well reduce the risk of diseases and illness caused by inflammation, such as cardiovascular disease and diabetes.
Coffee is very rich in one very strong type of antioxidant known for its ability to ward off diseases called quinine. The best part about quinine is that it becomes more active after the coffee beans are roasted. When quinine combines with magnesium, another element found naturally in coffee, they have a positive effect on blood sugar levels, and can also boost athletic performance.
This compound plays a fundamental role in antioxidant, anti-inflammatory, and antibacterial actions in the body. It can also enhance insulin function in the body, which means it’s able to combat diabetes.
Cafestol in Coffee
Cafestol can be found in decaffeinated coffee. It acts as a modulator for bile acid in the intestines and can also behave as an anti-inflammatory substance in the brain. That may mean it’s responsible for slowing down the signs of mental aging and cognitive decline.
Plant Phenols in Coffee
Another type of antioxidant found in coffee are plant phenols. Plant phenols are similar to the antioxidants found in berries and are responsible for protecting the body from cellular damage, certain types of cancer, and cardiovascular disease. They are also known for breaking down lipids and carbohydrates in the body, which supports with the weight loss process.
Trigonelline in Coffee
This compound is the bitter alkaloid detected in coffee and is responsible for coffee’s unique aroma. It has antibacterial properties that support oral health, and help to kill bacteria that cause cavities and gum disease.
Melanoidins in Coffee
Melanoidins are responsible for coffee’s enticing fragrance when it’s roasted since these compounds are formed during the roasting process. They have antibacterial and anti-inflammatory properties.
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