Antioxidants in coffee fight off harmful effects of oxidative stress in the body

MANILA, Philippines - There are times when it’s easy to take for granted the body’s amazing ability to fight off and recover from stress, especially when we don’t feel anything wrong. There are times, however, when we need to pause and take notice when the body needs help in fighting off the effects of stress.

Among the things that make us pause and consider are: visible signs of aging, a decrease in the function of the immune system, and certain heart ailments. What we usually don’t realize, however, is that these symptoms and conditions are all caused by oxidative stress. What is oxidative stress and how do we fight it?

What is oxidative stress?

Oxidation is essentially a natural process inside the body where an oxygen atom combines with the molecules in our cells. Since we breathe in oxygen every day to survive, oxidation is an unavoidable process.

But ironically, oxidation also results in by-products called free radicals, which are atoms, molecules or ions that are highly chemically reactive and can greatly harm our cells. When its production in the human body exceeds the body’s ability to eliminate them, it results in a condition called oxidative stress.

Simply put, oxidative stress is when there is a lack of antioxidants and an overabundance of free radicals. This overproduction of free radicals can chemically react with a cell’s key components such as lipids, protein, and DNA — the potential result of these chemical reactions is cellular damage.

When free radicals affect our DNA (a crucial component of the cell as it contains our genetic material), it may cause abnormal growth and reproduction in cells. Researchers believe that this condition is responsible for the signs of aging, the body’s decreased ability to fight off certain diseases, and the abnormal growth of cells that may lead to certain cancers.

Some studies associate oxidative stress as one of the causes or contributor to diseases such as heart diseases, atherosclerosis, and other age-related diseases, among other medical conditions.

In addition, oxidation can also occur when we expose ourselves to too much to sunlight (radiation), stress, bacteria, parasites, smoking, alcoholic beverages, environmental pollutants, and synthetic materials (such as polyester, asbestos, plastics, and satin), among others.

Although humans have a natural ability to counter free radicals, the presence of so many oxidants can give our bodies a difficult time in fighting off their negative effects, especially as we grow older.

Fortunately for us, antioxidants, which can counteract the degenerative effects of free radicals and oxidative stress, are abundant in a variety of readily available foods and beverages.

The power of antioxidants

As its name implies, antioxidants fight off the negative effects of oxidation such as oxidative stress. They neutralize free radicals and prevent them from harming cells and its key components such as DNA, protein, and mitochondria.

They also work to slow down the damaging chain of chemical reactions caused by free radicals that can lead to oxidative stress, aging, and other illnesses.

According to Dr. Miguel Ramos Jr., PhD, director of the Geriatric Center at St. Luke’s Medical Center and president of the Philippine Society of Geriatric Medicine, the body can produce natural antioxidants like catalase, glutathione peroxidase, and superoxide dismutase (SOD), which can combat the negative effects of oxidation.

But as we age, the number of antioxidants produced by the body decreases, which is why some health experts recommend the addition of foods rich in antioxidants in the diet. One type of antioxidant is the micronutrients that include vitamins E (tocopherol), C (ascorbic acid), and A (carotenoid) and mineral selenium, which can be found in nuts, vegetables, fruits, and certain meat products.

Another type of antioxidant, polyphenols, is plant-based and found in vegetables, soya beans, fruits, red wine, citrus fruits, olives, onions, and one of the world’s most readily available beverages, coffee.

Coffee: A rich source of antioxidants

Based on a study conducted by the Prof. Peter Martin and four other researchers of the Institute for Coffee Studies in Nashville, USA, titled “Chlorogenic Acids and Lactones in Regular and Water Decaffeinated Arabica Coffee” (published in the Journal of Agriculture and Food Chemistry in 2001), the most abundant antioxidant in coffee is polyphenol or specifically, chlorogenic acids (CGAs).

The same study also showed that CGAs in coffee can have potential health benefits to humans that include positive effects on cardiovascular diseases, chronic degenerative diseases, and cancer.

Another study conducted in Switzerland, titled “Comparison of the Antioxidant Activity of Commonly Consumed Polyphonic Beverages (Coffee, Cocoa, and Tea) Prepared per Cup Serving,” which was published in the Journal of Agriculture and Food Chemistry in 2001, showed that coffee contains the most amount of polyphenols in comparison to green teas, herbal tea, and cocoa.

Also according to the study, a cup of coffee has up to four times more polyphenols than a cup of green tea. So that’s a fairly heavy amount of antioxidants in every cup.      

However, it is important to note that no single beverage can give us total protection and good health. Doctors and scientists still advise us to lead a healthy lifestyle through proper exercise, getting enough sleep, and having a proper diet while at the same time being supplemented by a healthy and antioxidant-loaded beverage — coffee.