Wake Up And Smell The Coffee (Benefits)
Nutrition Jun 28, 2018
Wake Up And Smell The Coffee (Benefits)

What would your day be like without an aromatic cup of coffee? Whether you have one cup in the morning or multiple cups to get you through the day, many Americans can’t go without it as approximately two-thirds of Americans drink coffee on a daily basis. The question is, can coffee be harmful and does it offer any health benefits?

Health Benefits Of Coffee

The coffee bean contains a multitude of nutrients. In one cup of coffee, there is 11% of the recommended dietary allowance (RDA) for riboflavin (B2), 6% of the RDA for pantothenic acid (B5), 3% of the RDA for manganese and potassium, along with 2% of the RDA for magnesium and niacin (B3). Caffeine from coffee helps increase energy and is found in some over the counter medications to help relieve headaches.

Drinking coffee can also help boost your metabolic rate as much as 3-11%. Consuming three cups of coffee each day was shown to reduce chances of type 2 diabetes by 20-30%. In a recent study by the BMJ, those who consumed three to four cups of coffee a day had a lower risk of liver disease along with a lower risk of dying from a stroke.

Roasted coffee contains a mixture of over 1000 bioactive compounds some of which may have antifibrotic, anti-inflammatory, antioxidant and even anti-cancer effects. The compounds chlorogenic acid and polyphenols have antioxidant properties that may help prevent cell damage. Whether the coffee bean is ground, roasted or brewed can all play a different role in the health benefits derived from coffee.

Health Risks Of Coffee

Roasting the coffee bean produces a compound called acrylamide. Acrylamide production occurs at high heat with prolonged cooking, such as frying, baking, broiling, and roasting. It is found mostly with carbohydrate type foods such as potatoes but primarily found in cigarette smoke.

Acrylamide has been shown to increase cancer in rats and mice, but the doses used to test them were 1,000 and 10,000 times higher than the amount humans consume in our diet. Currently, there are no known cancer types related to acrylamide intake.

Caffeine can affect both heart function and the nervous system. Too much caffeine, more than 300 mg per day, can cause heart palpitations, headaches, upset stomach, nervousness, and insomnia. Caffeine intake can be problematic for pregnant woman as it may increase chances of low birth weight babies and early miscarriage, with the recommendation is no more than 200 mg per day, which is about two cups of coffee.


Drinking coffee has benefits but should be consumed in moderation. Most often, we make the mistake of adding the very items that create more significant issues for us, such as sugar and high fat creamers. It is entirely okay to wake up and not only smell the coffee but drink the coffee as well.