Coffee, a beverage made from coffee beans, is a commonly consumed beverage worldwide. Coffee contains a number of compounds, most notably caffeine, a drug that promotes alertness and a temporary increase in mental and physical performance. Consuming coffee also provides a source of other nutrients, including tannins and a number of beneficial acids.
Amino Acids
Coffee contains amino acids, compounds that perform a range of functions in your body. Most amino acids from your diet go on to help make new protein within your cells. Your cells generate long chains of hundreds or thousands of amino acids and then fold that chain into a functional protein. Some amino acids can also affect your metabolism, acting as precursors to chemicals that aid in energy production within your cells. Coffee provides a modest source of amino acids: an 8 oz. cup of brewed coffee contains approximately 280 mg of amino acids.
Chlorogenic Acids
One of the acids present in coffee is chlorogenic acid. It is made by binding together two types of acids -- cinnamic acid and quinic acid -- or by binding cofeic acid and quinic acid. These beneficial acids may act as antioxidants in your body, functioning to protect your genes, proteins and cell membranes from molecular damage. Each 7-oz. cup of coffee contains between 70 and 350 mg of chlorogenic acids
Effect of Acids on Iron
The tannins found in coffee can have an effect on another nutrient in your diet. Specifically, the tannins found in coffee can inhibit the proper absorption of nonheme iron, the type of iron found in plant-based foods. As a result, drinking large amounts of coffee can potentially effect your health through its effect on iron absorption. This may prove especially important for vegans, as those following a vegan diet might obtain most of their iron through plant sources. If you suffer from an iron deficiency or follow a vegan diet, talk to your doctor about the safety of drinking coffee.
Coffee Consumption Guidelines
Though coffee contains some potentially beneficial tannins and acids, consuming too much coffee can negatively affect your health. Overconsuming coffee can lead to excessively high caffeine consumption, which in turn can cause an elevated heart rate, difficulty sleeping, headaches, nausea and nervousness. To consume coffee safely, do not consume more than three 8-oz. cups of caffeinated coffee per day, or consume decaffeinated coffee.
References
- Linus Pauling Institute; Coffee; Dr. Jane Higdon; August 2005
- USDA National Nutrient Database: Coffee, Brewed From Grounds, Prepared With Tap Water
- NetWellness; Iron Inhibitors; Jane Korsberg, MS, RD, LD; September 2009
- University of Maryland Medical Center; Caffeine in the Diet - Recommendations; David C. Dugdale, III, MD; May 2009
- University of Arizona; The Chemistry of Amino Acids; September 2003
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