Coffee and Tea: Health Benefits
The most preferred drinks after water in the world; tea and coffee. Some of us cannot start a day without tea or coffee. So should we prefer tea or coffee? What are the health effects of tea and coffee? What does scientific data say about this?
Tea
Spreading from China and India to the world, tea is the most consumed beverage after water with its unique taste, smell, and color. Three types of tea are produced from the tea plant: green tea, oolong tea, and black tea. Obtaining various teas from the same plant is due to the differences in the fermentation process at the production stage. Green tea is made without fermentation, oolong tea is semi-fermented and black tea is made by full fermentation.
The composition of black and green tea is similar. Tea contains components such as magnesium, fluorine, potassium minerals, caffeine and theophylline, and various polyphenolic compounds, mainly catechins. It is stated that the potential health effects of tea are provided by the polyphenolic components in its composition that have antioxidant effects.
Tea and Its Health Benefits
Studies focus on the relationship with health as well as the flavor of tea. Black tea and green tea are said to have similar health effects. There are many studies supporting that tea may have protective effects against various diseases such as insulin resistance, type 2 diabetes, cardiovascular diseases, hypertension, stomach, and intestinal cancer types.
It is stated that tea can affect cognitive functions as well as the preventive effects of the chronic diseases mentioned above. Studies in recent years indicate that theanine, an amino acid found in tea, can regulate serotonin and dopamine levels and improve memory and learning skills.
In addition to these effects, it can prevent tooth decay and reduce the risk of kidney stones with the help of fluoride and various compounds in the tea content. More studies are needed to explain the potential health effects of tea.
Coffee
The coffee, thought to spread from Ethiopia to the whole world, is obtained from the Coffea plant. 1 out of every 3 people in the world consume this dark-colored, aromatic and refreshing beverage. The chemical structure of coffee varies depending on the type of coffee, the geographical location in which it is grown, processing, and storage methods.
Coffee contains magnesium, potassium minerals, and vitamin B3. In the composition of coffee, there are components that are not nutrients but help to improve health, including chlorogenic acid, various polyphenols, and caffeine. It is stated that the possible health effects of coffee are due to these components that have antioxidant effects.
Coffee and Its Health Benefits
It is reported that coffee basically helps regulate blood pressure and blood sugar with its antioxidant activity and as a result, it can be effective in preventing diseases such as diabetes, cardiovascular diseases, cancer and obesity.
It is stated that coffee can improve cognitive performance and mode with its caffeine component, as well as its relationship with chronic diseases.
When and How Much Should Tea and Coffee Be Consumed?
While talking about the beneficial effects of coffee and tea, the type, amount, preparation method and how it is consumed are also important. For example, opting for tea and coffee with creamy or high sugar can increase the energy content of the drink, or the increased tannin in a tea that has been steeped for a long time can negatively affect iron absorption.
The health effects of caffeine contained in coffee and tea are often emphasized. It is stated that excessive caffeine intake can lead to problems such as insomnia, tension, palpitations and osteoporosis. Due to these consequences that excessive caffeine intake may cause, the European Food Safety Authority (EFSA) draws attention to the consumption of tea and coffee in pregnant and breastfeeding mothers. While EFSA reports that 400mg of caffeine intake per day is safe for adults, it limits this value to 200mg for pregnant women. 1 cup of filter coffee contains approximately 100 mg on average, and 1 cup of black tea contains approximately 50 mg of caffeine.
Due to the compounds such as caffeine and tannins, tea can negatively affect the absorption of iron. Studies examining the effect of tea consumption on iron levels do not suggest that healthy individuals should limit their tea consumption, but it is recommended that individuals with iron deficiency do not consume tea immediately before and after meals.
Tea and coffee can support health when consumed in the appropriate amount and time as part of an adequate and balanced diet.
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