There’s something undeniably comforting about the aroma of freshly brewed coffee in the morning. For Dubai-based Simran Dey, her day doesn't start without a cup of Joe. Meanwhile, her husband shares a similar sentiment, but with tea—his comfort beverage of choice. This ongoing friendly rivalry between the couple begs the question: which one reigns supreme when it comes to health benefits?
While both tea and coffee have their own set of advantages, the real answer depends on factors like the type of beverage, how it's brewed, and the quantity consumed. Nevertheless, here’s a closer look at the health perks each drink offers.
Coffee: A boost for focus and heart-health
Coffee has long been associated with an array of health benefits, owing to its potent caffeine content. Caffeine, a natural stimulant, is well-known for fuelling focus, cognitive function, and mental alertness. For those who need an extra kick to start their day or tackle a challenging task, coffee’s higher caffeine content makes it a solid choice.
Beyond mental clarity, coffee consumption has been linked to several health benefits, including reduced inflammation and a lower risk of heart disease and diabetes. For instance, a study published in the American Journal of Clinical Nutrition found that regular coffee intake was associated with a reduced risk of coronary heart disease. Furthermore, a 2022 study published in the European Journal of Preventive Cardiology found that drinking three to four cups of coffee daily was linked with a longer lifespan and a lower risk of cardiovascular disease. As study author Peter Kistler explained, coffee contains over 100 biologically active compounds—while caffeine is the most well-known, non-caffeinated compounds in coffee are also thought to play a role in the positive effects observed.
However, coffee does come with a caveat—its higher caffeine content can be a double-edged sword. While it provides a much-needed energy boost, coffee may also trigger anxiety or disrupt sleep in sensitive individuals. If you're prone to insomnia or heightened stress, it's important to monitor your coffee intake.
But what about tea, the quieter contender in this rivalry?
Tea: Steady and calming
On the other hand, tea offers a more calming alternative while still providing cognitive benefits. Like coffee, tea contains caffeine, which can improve mental performance and alertness. As Sasha Rehman, a Dubai-based holistic wellness expert and nutritionist says, tea has an additional advantage: the amino acid theanine. This compound promotes relaxation and helps reduce stress, making tea a perfect option when you need to stay focused, but want to avoid the jitteriness that can come from coffee.
Rehman adds, “Green tea, in particular, is rich in polyphenols—antioxidants that may lower the risk of cardiovascular disease and some types of cancer. For those who are sensitive to caffeine but still want to reap the health benefits of tea, there are also caffeine-free options like green or herbal teas available. These teas can promote relaxation and even help with sleep, making them a great option for individuals dealing with anxiety or sleep disorders.”
Research has a lot to say too: A 2014 study found that green tea consumption led to modest reductions in both systolic and diastolic blood pressures. The analysis of several trials, where green tea was consumed for 3–6 months, showed that blood pressure was reduced by a small but significant amount. Not just this: A 2004 study in the journal Circulation found that both short- and long-term consumption of black tea helped improve blood vessel function in people with coronary artery disease. The research showed that drinking black tea could reverse some of the dysfunction in blood vessel walls, potentially improving heart health.
The antioxidant showdown
As Rehman explains, both tea and coffee are packed with antioxidants, which help combat free radicals in the body. These free radicals, caused by stress, pollution, UV rays, and even exercise, can lead to oxidative stress and cellular damage if left unchecked. Antioxidants neutralise these free radicals, playing a crucial role in disease prevention.
Coffee is also rich in chlorogenic acid, a polyphenol known for its powerful antioxidant and anti-inflammatory properties. Studies show that coffee is a key source of polyphenols and phenolic acids in many diets.
Tea, too, is rich in antioxidants. Green tea, in particular, is packed with epigallocatechin gallate (EGCG), a catechin with potent antioxidant and anti-inflammatory properties. In addition, both green and black teas contain flavonols—like quercetin and kaempferol—that help protect cells from damage. While both beverages offer impressive antioxidant profiles, coffee tends to have a higher concentration, making it a powerhouse in this regard.
A source of fibre
It might surprise you to learn that your morning cup of coffee can offer a fiber boost. A 2007 study published in The National Library of Medicine revealed that brewed coffee contains between 1.1 and 1.8 grams of fiber per cup, depending on the type. While tea doesn't contribute much to your fiber intake, two or three cups of coffee can make a meaningful addition to your daily fiber goal.
Lower cancer risk
Coffee drinkers have long been linked to a lower risk of several cancers, including colorectal, prostate, liver, and breast cancers. While research connecting tea to cancer prevention is less definitive, coffee’s bioactive compounds—known for their anti-inflammatory and DNA-repairing properties—may help reduce cancer risk. Studies suggest that regular coffee consumption could offer protective benefits, but further research is needed to fully understand the relationship. For example, a 2007 study published in Gastroenterology found that coffee consumption might lower the risk of liver cancer, with compounds like chlorogenic acid potentially playing a role. Additionally, a 2010 study in the Journal of Clinical Oncology indicated a possible link between coffee consumption and a reduced risk of breast cancer in postmenopausal women.
Conclusion: The best of both worlds
In the end, whether you prefer the boldness of coffee or the soothing qualities of tea, both beverages bring valuable health benefits to the table. Coffee shines with its higher caffeine content, antioxidant power, and potential heart health perks. Meanwhile, tea offers calming, steady energy, enhanced by theanine, and is a powerful choice for those who are sensitive to caffeine or need help managing stress.
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