Coffee contains antioxidants like phenolic acids and flavonoids that may help protect against chronic conditions like diabetes, 础濒锄丑别颈尘别谤’蝉 disease, and some cancers.
Coffee is one of the most popular drinks in the world, with an estimated
Research suggests that regularly drinking coffee may play a role in preventing chronic health conditions and improving body composition.
This may be due to coffee’s anti-inflammatory and antioxidative properties.
Keep reading to learn more about the antioxidants in coffee and how much to drink to experience any benefits.
Antioxidants are compounds that help protect the body from free radicals. Free radicals are atoms that attack the body and cause oxidative stress, which may damage important molecules like proteins and DNA.
A 2022 study isolated more than 136 bioactive compounds in coffee, most of which are antioxidants. Some of these include:
- phenolic acids
- flavonoids
- carotenoids
- terpenoids
- polyphenols
- tannins
- alkaloids
- stilbenes
- lignans
- melanoidin
Phenolic acids comprise the biggest portion of coffee’s antioxidants, followed by flavonoids.
Coffee contains over 100 polyphenols, which are antioxidant compounds like phenolic acids and flavonoids.
These may help protect against oxidative stress that could lead to neurodegenerative and chronic conditions like obesity, cardiovascular disease, type 2 diabetes, and some cancers.
Phenolic acids
Researchers have identified 38 phenolic acids in coffee, the most common being chlorogenic acids. Phenolic acids may contribute the most to coffee’s ability to fight free radicals and protect against oxidative stress.
Some other phenolic acids in coffee include:
- quercetin
- vanillic acid
- chlorogenic acid
- quinic acid
- caffeic acid
- rosmarinic acid
- p-hydroxybenzoic acid
- protocatechuic acid
- syringic acid
- m-toluic acid
- 4-hydroxybenzoic acid 4-O-glucoside
A 2022 study found that coffee derivates like hydrocinnamic acids may prevent neurodegeneration in the brain, which could lead to conditions like 础濒锄丑别颈尘别谤’蝉 and 笔补谤办颈苍蝉辞苍’蝉 diseases.
The authors note that hydrocinnamic acids may prevent the transformation of certain proteins into amyloid plaques on the brain. These plaques are one of the main characteristics of 础濒锄丑别颈尘别谤’蝉 disease.
Flavonoids
Flavonoids are a type of polyphenol found in plants. There are nearly 10,000 flavonoid metabolites, many of which could help fight oxidative stress and inflammation.
Researchers have identified around 41 flavonoids in coffee, including:
- flavanols
- catechins
- flavones
- flavanones
- isoflavonoids
- dihydroflavonols
- dihydrochalcones
Catechins are an important flavonoid in coffee, especially epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). These may help protect against mitochondrial disease.
Mitochondria help produce energy for the cells in your body. ECG and EGCG could help regulate mitochondria, fight against oxidative damage, and improve insulin resistance, all factors that may contribute to chronic conditions.
Lastly, caffeine, which is mostly recognized as a stimulant, may have antioxidant properties that could help protect against oxidative damage and inflammation associated with:
- cognitive decline
- 础濒锄丑别颈尘别谤’蝉 disease
- 笔补谤办颈苍蝉辞苍’蝉 disease
- liver damage
Can the antioxidants in coffee help promote weight loss?
Some research suggests that the antioxidants in coffee may contribute to weight loss.
A small 2024 study examined the effects of drinking coffee with different levels of antioxidants like caffeine and hydroxycinnamic acids.
After 6 weeks, the participants who consumed 3 cups daily of coffee with higher antioxidant levels experienced greater reductions in body fat percentage, body weight, and fat mass.
Learn more about coffee and weight loss.
There’s no clear answer when it comes to the best type of coffee for antioxidants. The concentration, types, and roles of antioxidants in coffee may vary widely depending on factors like:
- the roasting temperature, method, and duration
- the method of brew, or preparation
- the type of coffee bean
- where it’s grown
A 2021 study examined the amount of antioxidants in espresso, instant coffee, and Americano.
Researchers found that espresso contained 6.23 milligrams per milliliter (mg/mL) of melanoidins and instant coffee 5.78 mg/mL. Americano, however, only contained 0.71 mg/mL.
When assessing chlorogenic acids per 100 mL, espresso contained the highest amount, 158.31 mg/100 mL, and Americano the lowest, 17.69 mg/mL.
A 2019 study looked at the antioxidants in coffee beans from four different countries. The researchers found that Columbian coffee had the highest levels of total polyphenols, followed by coffee from Ethiopia, Australia, and Peru.
A 2020 study examined the antioxidant levels in coffee beans that were organic or conventional, roasted at different temperatures, and brewed for 3 or 6 minutes.
The researchers found that organic coffee contained more phenolic acids — such as chlorogenic, caffeic, and salicylic — than conventional coffee, but it contained less caffeine. The flavonoid levels were very similar between both types.
They also found that medium-roasted coffee had more phenolic acids, caffeine, and antioxidant activity compared to a light or dark roast.
However, dark-roasted coffee had significantly higher levels of salicylic acid, and light-roasted coffee had higher levels of flavonoids.
A shorter brew time of 3 minutes yielded higher numbers of phenolic acids, while a 6-minute brew time was better for flavonoids.
The researchers concluded that the organic coffee bean, a medium roast, and a 3-minute brewing may be the best factors to maximize antioxidant activity. However, a conventional bean may provide more caffeine and flavonoids.
What is the best way to prepare coffee for antioxidants?
There are several ways to prepare your coffee, and all of them may provide some antioxidant benefits.
A 2021 study examined the polyphenol concentration and antioxidant effects of three different brewing methods, including espresso, instant, and Americano.
The researchers found that espresso contained the highest amount of polyphenols and caffeine, with instant coffee falling closely behind. Americano had significantly fewer amounts.
A 2022 study also found that filtered coffee may provide several bioactive compounds.
Research on how much coffee to drink daily to experience antioxidant benefits varies widely and may depend on your goal. For instance:
- A 2017 review found that drinking 1 to 3 cups of coffee daily was associated with a lower risk of hypertension and hyperhomocysteinemia.
- A 2016 study found that the risk of colorectal cancer decreased by 7% for every 4 cups of coffee consumed daily.
- A 2022 review found that people with 笔补谤办颈苍蝉辞苍’蝉 disease who consumed at least 200 mg of caffeine daily for 6 weeks experienced improvements in motor function and disease progression.
The
There are many types of dietary antioxidants, and coffee is a very good source of some of them. However, it does not provide the same antioxidants as whole plant foods like fruits and vegetables.
To benefit from antioxidants in coffee, enjoy it as part of a well-balanced diet.