Coffee vs tea: Which is better for health?

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Coffee and tea are among the world's most popular beverages, with black tea being the most used, accounting for 78% of total tea consumption. While coffee and tea are both said to provide some health benefits, some of the differences are highlighted in the comparison below.

1. Caffeine content

Research shows that caffeine is the most consumed stimulant in the world. This substance, present in many popular beverages, including coffee and tea, is known for both beneficial and harmful effects on human health.
While caffeine content can vary depending on brewing time, serving size, or brewing method, coffee typically contains twice as much caffeine as a similar serving of tea.
The amount of caffeine considered safe for human consumption is 400 mg per day. A 240 ml cup of coffee contains an average of 95 mg of caffeine, compared with 47 mg in the same serving of black tea.
Although scientists have mainly focused on coffee when studying the positive effects of caffeine, both drinks - despite containing varying amounts of the substance - may offer relative health benefits alike.
Consumption of caffeine can reduce the risk of some chronic diseases, improve mood and mental clarity. Caffeine acts as a powerful stimulant for the central nervous system, which is why this compound is considered a performance enhancer in sports. A review of 40 studies determined that caffeine improves endurance by 12%.

Caffeine is also known for its effect on helping to improve alertness, mental health, thereby increasing performance at work. A study in 48 people given a beverage containing 75 to 150 mg of caffeine showed improvements in reaction speed, memory capacity, and information processing, compared with a control group.
Other studies indicate that caffeine can reduce the risk of type 2 diabetes by improving insulin sensitivity in the body. A review of 9 studies in 193,473 people found that regular coffee consumption significantly reduced the risk of type 2 diabetes.
Moreover, consuming a moderate amount of caffeine is effective against dementia, Alzheimer's disease, metabolic syndrome and fatty liver disease.

2. Antioxidants

Antioxidants work to protect the body against damage caused by free radicals, which can help prevent the development of some chronic diseases.
Both tea and coffee contain antioxidants, mainly polyphenols, which contribute to their distinctive flavor and health promotion. The many polyphenol groups found in tea and coffee such as Theaflavins, thearubigins and catechins are the main ones in black tea, while coffee is rich in flavonoids and chlorogenic acid (CGA).
A recent test-tube study found that theaflavins and thearubigins were able to inhibit the growth of lung and colon cancer cells, and then kill these cells. Studies on leukemia cells showed similar results, suggesting that black tea has anti-cancer properties.
On the other hand, test-tube studies of coffee's anti-cancer properties have found that its CGA content acts as a compound that strongly inhibits cancer cell growth, especially especially gastrointestinal and liver cancers.
Long-term studies in humans have also shown the effects of coffee and tea on protecting the body against other types of cancer, such as breast, colon, bladder, and rectal cancers.

In addition to antioxidant activities, polyphenols have been linked to reduced rates of heart disease, supporting heart health through blood vessel protection mechanisms, including:
Vasodilation. This compound promotes relaxation of blood vessels, improving high blood pressure. Anti-angiogenic - the process that prevents the formation of new blood vessels that can feed cancer cells. Anti-atherosclerotic. Prevents the formation of plaque in blood vessels, reducing the risk of heart attack and stroke. A 10-year study in 74,961 healthy people determined that drinking 4 cups, or 960 ml or more, of black tea per day was associated with a 21% lower risk of stroke compared with those who did not. don't drink
Another 10-year study in 34,670 healthy women found that drinking 5 cups of coffee equivalent to 1.2 liters or more per day reduced the risk of stroke by 23%, compared with those who didn't drink.

3. Energy Boost

The caffeine in coffee boosts the body's energy levels, thereby supporting alertness and reducing fatigue by increasing dopamine levels and limiting adenosine e.
Dopamine is the chemical compound thought to be the main reason for addiction in coffee, this compound increases heart rate, affects the nervous system and brain. In contrast, adenosine has a sleep-promoting effect. Therefore, using caffeine helps to limit adenosine and reduce the feeling of fatigue.
Plus, coffee has an immediate effect on the body's energy levels. Once consumed, 99% of caffeine can be absorbed by the body within 45 minutes, but blood caffeine levels peak within 15 minutes.
Although tea is lower in caffeine, it is rich in L-theanine, a powerful antioxidant that contributes to brain stimulation. Unlike caffeine, L-theanine may provide anti-stress effects by increasing alpha brain waves, which help calm and relax the body. This is the opposite of the stimulant effect of the caffeine in coffee and gives the body a relaxed yet alert state of mind without feeling drowsy. Studies have found that consuming L-theanine along with the caffeine found in tea helps maintain alertness, focus, attention, and sharpness.

4. Effective weight loss

Due to its high caffeine concentration, coffee can help many users in the weight loss process. Caffeine can increase the number of calories burned by 3% to 13% and maintain this effect for 3 hours after drinking.
Coffee also has fat burning properties by inhibiting fat cell production. Some studies have shown this effect to be due to the chlorogenic acid content in coffee.
A study in 455 people showed that regular coffee consumption was associated with reduced fatty tissue. Similar results were obtained when tested on 12 studies, showing that chlorogenic acid aids weight loss and fat metabolism in rats
On the other hand, tea polyphenols such as theaflavin may also contribute to weight loss. Theaflavin inhibits pancreatic lipase, an enzyme that plays a key role in fat metabolism. Studies in rats show that tea polyphenols can lower blood lipid levels and help limit weight gain - even when rats are fed a high-fat diet
However, more medical studies are needed. study to confirm the effects of these compounds on

5. Tea or coffee better?

Although coffee is known for many side effects, such as heart failure, increased heart rate, and high blood pressure, research has shown moderate consumption to be safe for the body.
Although the antioxidant composition of tea and coffee differ, coffee and black tea are both excellent sources of these important compounds, which may protect against various diseases, including heart disease and some forms of cancer.
Other health claims claim that coffee has the ability to fight Parkinson's disease, reduce the risk of type 2 diabetes and cirrhosis of the liver. On the other hand, tea may protect against tooth decay, kidney stones, and arthritis.
Coffee has a higher caffeine content than tea, which can be good for those looking for an instant energy boost. However, this drink can also cause anxiety and impaired sleep.

In addition, due to caffeine's effect on the brain, consuming high amounts of coffee can lead to dependence or addiction
If the user is sensitive to caffeine, tea can be a good alternative to coffee get high. Tea contains L-theanine, an amino acid with properties that calm the nervous system, helping to relax while keeping the body awake.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Reference article: Healthline.com