Coffee Nutrition
There are plenty of nutritional benefits to drinking coffee. Just have a look at the nutrients in coffee.
Calories
Black coffee has zero calories!
Essential Nutrients
Many nutrients found in the unroasted coffee bean also make it to the final drinkable product. According to the USA, one cup of coffee contains 2% of the recommended daily allowance of B3 and Magnesium, as well as 11% of vitamin B12, 6% of vitamin B5, and 3% of potassium and manganese. If that doesn’t sound like a big deal, just remember most people drink more than just one cup of coffee every day.
We know that a single cup of coffee has 7 milligrams of magnesium, and our daily requirement for magnesium is 320mg (for women, and 420 for men). American diets are sadly lacking in whole grains, fruit, and vegetables, and on average, our
diets fall short of that daily-recommended intake by 100mg. That gap closes a bit when
you’re enjoying 5 cups of coffee a day.
Additionally, the potassium content can offset the sodium content. There’s around 116 milligrams of potassium in every cup of coffee, and our daily-recommended dose is 4,700mg. That may sound like just a fraction of the requirement, but multiply that by 5 and every little helps!
Fiber
The Journal of Agricultural and Food Chemistry states that a cup of coffee can provide you with almost 2 grams of the necessary daily fiber intake of 20-38 grams.
Antioxidants
The health promoting properties of coffee stem from the antioxidants that occur naturally in the coffee seed, or bean.
A typical serving of coffee has more antioxidants than a standard serving of oranges, raspberries, grape juice, and even blueberries.
These antioxidants can reduce inflammation, as well as the risk of diseases and illness related to inflammation, such as cardiovascular disease (National Center for Complementary and Integrative Health).
Quinine
Coffee is especially rich in one potent type of antioxidant known for its ability to kill off diseases called quinine. The magical part about quinine is that it becomes more potent after 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 boost athletic performance.
Cafestol
Cafestol is also found in decaffeinated coffee. It acts as a modulator for bile acid in the intestines. It also acts as an anti-inflammatory substance in the brain, which may mean it’s responsible for slowing down the signs of mental aging and cognitive decline.
Plant Phenols
Another type of antioxidant found in coffee is plant phenols. Plant phenols are similar to the antioxidants found in berries, and are responsible for protecting the body from cellular damage, as certain types of cancer, and cardiovascular diseases.
They are also known for breaking down lipids and carbohydrates in the body, which helps with the weight loss process.
Trigonelline
This compound is the bitter alkaloid found in coffee, and is responsible for coffee’s unique aroma. It has antibacterial properties that support oral health, and help kill bacteria that cause gum disease and cavities.
Chlorogenic Acid
This compound plays an integral role in antioxidant, anti-inflammatory, and antibacterial activities in the body. It can also enhance insulin function in the body, which means it’s able to fight diabetes.
Melanoidins
Melanoidins are responsible for coffee’s enticing aroma when it’s roasted since these compounds are formed during the roasting process. They have antibacterial and anti- inflammatory properties.