Coffee is not just caffeine. In one cup you’ll find a variety of bioactive compounds, many of which have antioxidant, anti-inflammatory and neuroprotective effects. It is this complexity that makes coffee now seen as a beverage with multiple health benefits.
✅ 1. Reducing the risk of civilisation diseases
➤ Type 2 diabetes, Parkinson’s, Alzheimer’s, cardiovascular disease
Regular coffee drinking (2-5 cups a day) is associated with:
- lower risk of type 2 diabetes
- reduced risk of neurodegenerative diseases ( Parkinson’s, Alzheimer’s),
- lower mortality from cardiovascular disease.
✅ 2. Support mental performance and mood
➤ alertness, attention, mood, depression
Caffeine:
- stimulates the central nervous system, increases attention, reaction time, mental alertness,
- can help alleviate symptoms of depression and improve mood (thanks to dopamine and serotonin).
✅ 3. Antioxidants and anti-inflammatory effects
Coffee is the largest source of antioxidants in the Western diet. It also surpasses fruits and vegetables (source: American Journal of Clinical Nutrition).
🧪 The main health benefits of coffee
1. Caffeine
- Improves concentration, physical performance and mood
- Increases metabolism and fat burning
- May have a protective effect on the brain
2. Chlorogenic acids (CGA)
- Strong antioxidants
- Help regulate blood sugar levels
- They have anti-inflammatory and antibacterial effects
3. Diterpenes (cafestol and kahweol)
(especially in unground coffee such as French press or espresso)
- Support liver detoxification
- May have anticancer effects
Note: in larger amounts, they can raise cholesterol – especially in unfiltered coffee.
4. Polyphenols
- Help reduce inflammation in the body
- Protects cells from oxidative stress
- May have a positive effect on the gut microbiome
5. Trigonelline
- Substance with antibacterial effects
- When roasted , it is converted into niacin (vitamin B3), which promotes metabolism and healthy skin
🔎 Conclusion
Coffee is more than caffeine. Thanks to its rich content of bioactive substances, it can be a daily dose of natural disease prevention if drunk in moderation.
The recommended daily dose of caffeine according to the Mayo Clinic is up to 400 mg per day ( approximately 3-5 cups of coffee).
