Which Is Healthier: Coffee or Tea?

Coffee and tea are two of the most popular beverages in the world, enjoyed by millions of people every day. Both are known not only for their distinctive flavor and scent but also for their various health benefits.

Read more: Be Mindful of Your After-Meal Drinking Habits.

Several studies have shown that regular coffee or tea consumption can help reduce the risk of type 2 diabetes and various types of cancer and even prolong life. However, these benefits do not come automatically.

The effects depend significantly on the type of coffee or tea consumed, how it is grown and processed, the brewing method, and how much you consume each day.

Health benefits of tea

Regular tea drinking has been linked to a variety of health benefits, including a reduced risk of premature death, stroke, heart disease, and type 2 diabetes.

Caffeine in tea can improve alertness and cognitive function. However, the amino acid L-theanine also has a relaxing effect and can help relieve stress.

Green tea, in particular, is known as one of the most potent sources of antioxidants. Its polyphenol content has been shown to help protect the body from cardiovascular disease and some types of cancer.

Tea is also a good choice for those who are sensitive to caffeine or suffer from anxiety and sleep disorders, as some types of tea, such as chamomile or herbal teas, have a relaxing effect and can help improve sleep quality.

Tea polyphenols provide several health benefits, including,

• lowering cholesterol;
• lowering blood pressure;
• reducing inflammation;
• regulating sugar and fat metabolism;
• increasing insulin sensitivity;
• helping regulate body temperature.

In addition, tea's L-theanine content also protects brain function and may reduce cognitive decline as we age.

Health benefits of coffee

Coffee is a drink that relieves drowsiness and has some health benefits that have been proven through several studies.

Regular consumption of coffee is known to reduce the risk of liver disease, heart disease, type 2 diabetes, several brain disorders, and even death.

A study published in the American Journal of Clinical Nutrition found that regular coffee drinking can reduce the risk of coronary heart disease.

Meanwhile, a meta-analysis published in Diabetes Care concluded that moderate coffee consumption can reduce the risk of type 2 diabetes.

The high caffeine content in coffee makes it effective in increasing energy, concentration, and alertness. In addition, coffee also provides other benefits, such as

• lowering blood sugar levels;
• protecting brain cells from damage;
• reducing inflammation;
• reducing oxidative stress that can damage body cells.

Several studies have also found that coffee can help reduce the risk of neurodegenerative diseases, such as Parkinson's and Alzheimer's, which are associated with decreased dopamine levels and brain function.

Coffee can be a great choice for those who need a quick energy boost, as it contains more caffeine than tea.

However, for people who are prone to anxiety or have trouble sleeping, coffee consumption should be limited as it can trigger these symptoms, especially when consumed in excess or close to bedtime.

Which is better: drinking tea or coffee?

So, is it better to drink tea or coffee? The answer depends on your body's needs and tolerance for caffeine. Both tea and coffee provide health benefits when consumed wisely.

Tea tends to be safer to consume in larger amounts, while coffee, although safe, can cause side effects if consumed in excess.

To get the most out of these two beverages, avoid or limit the addition of cream, sugar, or high-calorie sweeteners, which can reduce their health benefits.

Tea has a higher antioxidant content than coffee, although coffee is not without its advantages.

Both tea and coffee contain antioxidant, especially polyphenols, which help fight free radicals that cause cell damage and chronic disease. Tea generally has more polyphenols than coffee.

Green tea, for example, is rich in epigallocatechin gallate (EGCG), while black tea contains theaflavins, which help lower blood pressure, improve circulation, and protect against chronic disease.

On the other hand, coffee also contains antioxidants, such as chlorogenic acid and caffeic acid. Although these compounds change form when digested, coffee remains one of the richest sources of antioxidants.

So, even though the antioxidant content may be different, both still protect the body.

Caffeine: adjust to your needs and tolerance

One of the main differences between tea and coffee is the caffeine content. Coffee has more caffeine than tea. Caffeine can boost energy, alertness, and concentration, but excessive consumption can lead to side effects, such as

• irritability;
• restlessness or anxiety;
• headaches;
• sleep disorder;
• tremors or shaking;

Adults should limit their caffeine intake to no more than 400 mg daily—about four cups of coffee or eight cups of black tea. For pregnant women, the safe limit for caffeine is less than 200 mg daily.

Risks and side effects

While tea and coffee have many health benefits, excessive consumption, mainly due to their caffeine content, can cause side effects. Too much caffeine can cause insomnia, anxiety, heart palpitations, headaches, high blood pressure, and, in pregnant women, increase the risk of pregnancy complications.

Excessive coffee consumption is also known to interfere with calcium absorption in the body, which can increase the risk of bone loss or osteoporosis in the long term.

Meanwhile, drinking too much black tea can inhibit iron absorption from food, risking iron deficiency anemia, especially in people with low iron reserves. 

In addition to the amount, the serving temperature must also be considered. Drinking hot coffee or tea (over 60°C) can damage the esophagus lining and increase the risk of esophageal cancer.

Additionally, the type of tea used also affects its health benefits. Mass-processed tea bags are more susceptible to oxidation, which can reduce the nutritional content.

Therefore, loose-leaf tea is often considered superior regarding antioxidant content and health benefits.

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Both tea and coffee have significant health benefits when consumed wisely. Tea offers the advantage in terms of antioxidant content and calming effects.

Meanwhile, coffee provides a faster energy boost and can protect the brain and heart. However, coffee or tea consumption must be adjusted to the body's needs. Limit caffeine intake, avoid excessive sweeteners, and ensure the drink's temperature is not too hot to maximize its health benefits.

Choosing a high-quality tea or coffee and paying attention to the correct way of serving it to maintain its nutrients is also critical. If consumed wisely, these two drinks can be part of a healthy diet that supports your well-being.