With fall and winter coming right around the corner a nice treat such as coffee or tea can do the trick with warming you up on a chilly day. Whether you are out running errands, at home on a Saturday morning or enjoying company, a nice cup of coffee or tea is a good accessory. These drinks are also beneficial in supplying you with extra fluids which will keep you hydrated. In this post, I will discuss what makes these drinks healthful, where you can find them, and the best way to prepare them.
In previous research, coffee has been the culprit of much scrutiny. However, now the American Institute of Cancer Research has shown that coffee is a good source of anti-cancer properties such as antioxidants and phytochemicals (plant chemicals) which fight oxidative damage. Oxidative damage is damage to cells and DNA. These plant chemicals offset oxidative damage in the body, which help to reduce the risk of and prevent cancer growth. A few example of phytochemicals in coffee are caffeine, which acts a stimulant to influence physical and brain activity, riboflavin, which is a B vitamin that has antioxidant effects, and N-methylpyridinium, which is created during roasting and can make antioxidant activity more potent.
If you are not a big fan of coffee, hot tea is a great alternative. There are many different kinds such as black, green, oolong, and white tea. Like coffee, tea is full of antioxidants and phytochemicals which can help fight and protect against cancer. Catechins, which are phytochemical compounds found in tea have been linked to block oxidative damage in cells resulting in a protective effect. Caffeine is also found in certain types of teas with black tea having the highest quantity.
You can buy coffee and tea at any grocery store, as well as, some local farmer’s markets. Now, you can even roast your own coffee beans! If you are out and about and need a quick pick-me-up, coffee shops like Starbucks and Dunkin Donuts have a variety of coffee drinks and teas. Just be sure to keep track of calories, fat and sugar when ordering from these places. A lot of the drinks served at these businesses add syrups high in sugar and fat which is not the best for you. Sugar and fat in coffee can offset or counteract the beneficial properties that it provides. Try your coffee black or ask to use skim milk or soy milk as an alternative to whole or 2% milk. Adding spices to coffee such as cinnamon can boost antioxidant effects and give your coffee a wonderful holiday twist. The same goes with hot tea, try to steer clear of adding sugar and instead try honey. These tricks can also apply at home.
By: Emily Hamm, MS Candidate in Nutrition at UNCG
References:
Costain, L. (2001). Super nutrients handbook. London: Dorling Kindersley.
Wierzejska, R. R. (2015). Coffee consumption vs. cancer risk – a review of scientific data.
The American Institute of Cancer Research