Is coffee really bad for you?

Many people believe that coffee is considered unhealthy and can harm your body. Despite many of these opinions, scientific evidence shows that coffee beans can supply the body with many benefits. Some of these benefits include high levels of antioxidants, essential vitamins and minerals, almost 0 calories and caffeine.


Coffee beans

Coffee as well as most teas have high levels of antioxidants, however coffee is known to be have the highest levels of antioxidants. Coffee’s level of antioxidants was ranked eleventh on a list ranking the highest antioxidant foods.

These high levels of antioxidants can benefit your body in many ways. For example, a study has shown that people that drink coffee on a regular basis had a 23-50% lower risk of developing type 2 diabetes (authoritynutrition, 2017).

Vitamins and minerals
Vitamin B-2

Digestive system
Digestive system
One vitamin found in coffee is vitamin B-2, which according to the Linus Pauling Institute at Oregon State University helps accomplish a number of chemical reactions that aid in the breakdown of nutrients. 0.2 milligrams of vitamin b-2 is found in coffee, this is 11% of your daily intake (draxe, N.A). Deficiencies in vitamin B-2 can lead to many bodily issues including painful peeling of lips and scaly skin.

Vitamin B-5

Red blood cell
Red blood cells
Another vitamin found in small amounts in coffee is vitamin B-5, that benefits regulation in your blood stream. 0.25 milligrams of vitamin b-5 is found in coffee which is 0.06% of your daily intake (freefoodfacts, N.A). According to the University of Maryland Medical Center vitamin B-5 helps maintain your digestive tract, supports the function of your adrenal glands and helps produce new red blood cells. In addition to these advantages, vitamin B-5 can promote wound healing and reduce arthritis.


A mineral found in very small amounts in coffee is calcium. 5 milligrams of calcium is found in coffee, which is 0.005% of your daily intake (selfnutrition, 2014). Calcium aids the body in cell communication and contributes to mineralise tissue in the bone (Linus Pauling Institute).  A deficiency in calcium can lead to many issues including the risk of osteoporosis and kidney failure.

Almost 0 calories

Unhealthy milk shake

Unlike many soft drinks coffee itself has almost 0 calories, which is beneficial for a healthy diet (United States Department of Agriculture Agricultural Research Service). Switching coffee for soft drinks or unhealthy milk shakes is a good way to cut calories in your diet, which in future can help avoid type 2 diabetes.

Milk dominated coffee should be avoided for example flat whites, cappuccinos etc. For a healthy diet minimal milk should be used to trim your total calories in your diet. A quarter cup of milk added to a long black is a healthier option. According to this proportion milk with 2% fat has 31 calories, I personally prefer having less than a quarter cup of milk.


Many people believe that caffeine is unhealthy for your body. The fact is that too much caffeine is bad for you but moderate amounts of caffeine is beneficial toward your body. Johns Hopkins University showed that a 200mg caffeine pill helped boost memory consolidation. As well as memory, caffeine detoxes the liver and cleanses the colon and can help replenish muscle growth after exercise. Very importantly, the caffeine in coffee stimulates energy (Livestrong, 2015). I like to have coffee before or during workouts when it is cold to warm me up as well as energise me.

It can be seen that coffee is in fact not bad for you, but should be taken in moderate amounts, 2-3 cups a day. Coffee should be taken with a variety of beverages such as tea and water, which will help avoid having too much caffeine.

The biggest and best health benefit is to have a coffee with company, where should we meet? 

By Shane.

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