Potent Benefits Found At The Intersection Of Chlorogenic Acid, Coffee, And YOUR Health
I mean, this powerful brew is known for its ability to help your body:
- use insulin more effectively
- improve mental alertness
- reduce the risk of multiple chronic diseases
- improve symptoms associated with depression
- boost athletic performance
…and so much more.
But why?
What is it about coffee that delivers all of these wonderful rewards?
One of the primary reasons coffee packs such a healthy punch is due to its antioxidant content.
In fact, coffee is considered the world’s most powerful and potent source of antioxidants.
Coffee not only has more antioxidants per serving than other popular beverages like milk and tea, but it is also consumed more than most foods and beverages, making it the leading source of antioxidants.
And one very powerful antioxidant found in this beloved brew is chlorogenic acid.
Well, chlorogenic acid is technically considered an antioxidant, but there’s so much more to this beneficial coffee component.
So, brew a cup of your favorite Lifeboost coffee (I’m sipping my usual…light roast) and join me as we take a deep dive into chlorogenic acid and coffee…
What Is Chlorogenic Acid?
Chlorogenic acid is often recognized as, or considered to be, an antioxidant. But, more specifically, and scientifically speaking, chlorogenic acid is actually an ester of caffeic acid and quinic acid.
Yes, I know, we’re starting off on a complicated foot here, but let me explain…
An ester is simply a compound that reacts with water to produce alcohols and/or organic acids - here, chlorogenic acid.
In coffee, caffeic acid is the compound that not only gives your brew its fabulous aroma, but it’s also responsible for many, if not most, of coffee’s health benefits.
Then, quinic acid is the component of coffee that contributes to its flavor, including the bitter or acidic notes of your brew.
Together, caffeic acid and quinic acid form a bond which essentially creates a compound, resulting in the formation of molecules of chlorogenic acid.
This whole process is known as esterification, a scientific term that describes a complicated ordeal that ends in delicious, easy to understand terms - coffee is loaded with compounds, organically formed acids, and antioxidants - which means your love of coffee is doing wonderful things for the health of your body!
So then, how much chlorogenic acid is in coffee?
This all depends on your roast preference.
Unfortunately, the process of roasting coffee exposes the beans to extreme temperatures, and this significantly reduces chlorogenic acid levels.
So, the darker the roast, the less chlorogenic acid in your brew.
Of course, when you think of this in terms of flavor, this makes sense, as darker roasts typically aren’t as bright and acidic due to longer roasting times.
As a general rule:
Light roasts retain the most chlorogenic acid.
Medium roasts contain less chlorogenic acid than lighter roasts.
And dark roasts contain the lowest amounts of chlorogenic acid (again, due to extended roasting times and temps).
Of course, these plant compounds aren’t only found in coffee.
In fact, these components, processes, and the resulting acids and antioxidants are plentiful in many plants, fruits, and vegetables, but, as we stated above, none contain as much benefit per serving as coffee, and none are more widely consumed than coffee.
So then, let’s get down to the practicality of it all - how does this benefit YOU?
Health Benefits Of Chlorogenic Acid In Coffee…And More
1- Good Flavor, Bad Flavor
Before we dive into the health benefits associated with chlorogenic acid, let’s first address the “and more” information.
There’s no denying that coffee has some inherently bitter flavors.
Of course, if you’re drinking clean, organic, sustainably grown, low acid coffee like Lifeboost, then your brew is much, much smoother than most brews, but even then, coffee naturally has a slight bitterness to it.
This is much like dark chocolate, a plant food containing some of the same powerful antioxidants as coffee. And, what’s true of pure, deeply dark chocolate? It almost always has a noticeably bitter flavor.
In coffee, chlorogenic acid greatly influences the flavors you detect in your brew, particularly those astringent, sweet, and even sour tastes.
Of course, as off-putting as those flavor notes may sound (when listed out) these are actually the tastes we love most about java, bringing us back time and time again for sip after glorious sip.
However, on the flip side of this, chlorogenic acid is also responsible for the awful tastes you experience when coffee is burnt or ‘over brewed.’
So, when you experience the best flavors, coffee has to offer, you can thank chlorogenic acid for that.
And, when you experience the worst flavors coming through a burnt brew, you can once again thank chlorogenic acid.
2- Antioxidant Benefits
One of the greatest antioxidant benefits of chlorogenic acid is listed right in the spelling of this specific reward - anti oxidant.
Chlorogenic acid helps your body by combating oxidative stress (in other words, it’s anti - oxidative stress).
Oxidative stress occurs in the body due to an abundance of free radicals which form during normal biological processes, through environmental exposure to toxins, from various lifestyle factors, the use of some medications, and more.
When free radicals are in abundance, oxidative stress occurs, and this causes premature aging, disease, and many other serious health concerns.
Antioxidants work by neutralizing free radicals, thereby combating oxidative stress and reducing all the threats caused by such an imbalance.
This benefit, the entire process of neutralizing free radicals really, is why antioxidant-rich foods and beverages, such as coffee, offer such powerful benefits regarding the prevention of cancer, cardiovascular disease, diabetes, and more.
The antioxidant component of chlorogenic acid is specifically noted for its benefit concerning cancer for this exact reason.
Cancer, specifically, is known to change your DNA, and the antioxidant properties of chlorogenic acid work to protect DNA from such changes (caused by free radical damage).
Other antioxidant benefits of chlorogenic acid include:
- aid in regulating glucose and lipid metabolism which is beneficial in the prevention of type 2 diabetes
- suppression of cells in the liver to reduce the risk of liver disease and liver cancer
- reducing insulin resistance and improving dysfunction which protects against cardiovascular disease
3- Antiviral Properties
Chlorogenic acid is considered antiviral as it’s able to protect your body against a variety of viruses.
The quinic acid component of chlorogenic acid has been shown to provide mild levels of protection against the herpes simplex family of viruses as well as the adenovirus (a family of viruses which cause the common cold and influenza).
Here, in lab studies, hot water extracts of coffee grinds and solutions stopped the spread and production of the herpes simplex virus, but findings suggested other antiviral components (outside of chlorogenic acid) of coffee may play a greater role in such activity.
Aside from these mildly protective benefits, chlorogenic acid has been found to provide a greater antiviral benefit against respiratory syncytial virus (RSV) and other forms of influenza (H1N1).
Some studies have also shown chlorogenic acid to be effective in inhibiting the replication and production of hepatitis B DNA, as well as reducing serum levels of hep B.
Most of these benefits are evidenced as chlorogenic acid “interferes with the early stages of viral replication within cells,” which is why coffee is commonly seen as an option for viral protection.
4- Antibacterial Benefits
No, we’re not talking about rubbing coffee on your hands for antibacterial protection in this manner. (That would smell wonderful though, right?)
Instead, the chlorogenic acid component of coffee provides antibacterial benefits to the body by directly interacting with bacterial cell membranes, and essentially this causes damage to these cells.
Then, this needed acid also interferes with certain enzymes which bacteria need to thrive.
Each of these functions keep bacteria from growing, reproducing, and ultimately surviving.
Some specific strains of bacteria that chlorogenic acid is thought to protect against include:
- E. coli
- Staphylococcus aureus
- Pseudomonas aeruginosa
- Bacillus subtilis
Due to these findings, chlorogenic acid may potentially be used in place of antibiotics in some cases (though as of now, it seems that these specific implications are limited to animal use).
5- Anti-Inflammatory Activity
Cytokines are proteins that control the growth of immune cells, blood cells, and other cells within the body. However, too many cytokines, in some cases, can lead to excessive inflammation and even contribute to autoimmune diseases.
Studies show that chlorogenic acid actually increases the expression of some anti-inflammatory cytokines while also reducing the release of proinflammatory cytokines, proving to be a double win in the battle against inflammation.
Keeping inflammatory responses at bay within the body is crucial in the prevention and management of chronic disease as inflammation is a key factor in such conditions.
Other than autoimmune conditions, the chronic diseases that seem to obtain the greatest benefit from chlorogenic acid’s anti-inflammatory properties include cardiovascular disease and liver disease (and injury).
6- Neuroprotective Properties
Chlorogenic acid’s ability to protect your nerve cells from damage stems from both the anti-inflammatory and antioxidant benefits we discussed above.
By combating oxidative stress, specifically, research shows that chlorogenic acid may enhance brain function by protecting against memory loss caused by brain injury and/or toxin-related deficits.
Chlorogenic acid is also thought to protect the blood-brain barrier, and in doing so “limit the entry of harmful substances into the brain.”
This powerful component of coffee is also thought to improve the function of mitochondria, which is a primary need for healthy nerves/nerve cells.
These neuroprotective properties of chlorogenic acid may be beneficial for managing Alzheimer’s and Parkinson’s diseases, mitigating brain damage from a stroke, and may even improve cognitive function in those suffering from decline due to aging.
7- Gastroprotective Properties
Chlorogenic acid also promotes a healthy gut microbiome as it is thought to have prebiotic properties, meaning it boosts the healthy bacteria within your gut.
Researchers have also found chlorogenic acid to aid in reducing inflammation and promoting healing in the gut lining.
The health of your gut is linked to nearly all body systems.
Specifically, when the lining of your gut is damaged (from a lack of balance in the gut microbiome), it can cause negative gastrointestinal systems while also affecting your heart, respiratory system, nervous system, and immune health.
Chlorogenic acid’s anti-inflammatory benefits not only aid in healing the lining of the gut but also work to improve the gut-brain barrier.
These benefits to the gut are also thought to indirectly aid in digestion, promoting health blood sugar regulation by reducing spikes after mealtimes.
Of course, chlorogenic acid’s antioxidant benefits extend to your gastrointestinal system as well by protecting against disease-causing oxidative stress. (protection against cancer, autoimmune disorders, and chronic diseases affecting the gastrointestinal system).
8- Renoprotective Properties
Renoprotective refers to the prevention or reduction of the progression of kidney disease.
Typically, avoiding certain toxins, controlling blood pressure, and maintaining a healthy blood sugar are advised when seeking to improve the health of the kidneys.
Even cytokines are significant when it comes to healthy kidney function as these mediate inflammatory responses in your kidneys.
As we’ve already seen, chlorogenic acid reduces pro-inflammatory cytokines while simultaneously increasing anti-inflammatory cytokines, a major win for healthy kidney function.
But, it also promotes the bioavailability of nitric oxide which acts as a vasodilator, relaxing your blood vessels to properly control blood pressure levels.
Then, as we just detailed in the above section, chlorogenic acid’s gastrointestinal benefits serve to promote healthy blood sugar regulation, another needful measure for maintaining healthy kidneys.
And, with optimal nutrition being another key for healthy kidney function, chlorogenic acid’s gastrointestinal benefits provide yet another win, as good gut health supports proper nutrient absorption.
Recap
We’ve covered a lot of science today, but don’t let the research and technical language obscure the powerful benefits of coffee, here due to your favorite brew’s chlorogenic acid content.
So, let’s end our discussion today with a few takeaways…
- Chlorogenic acid is formed by a few other compounds in coffee, and it’s responsible for the slightly bitter taste in your brew as well as the aroma.
- Chlorogenic acid is diminished by roasting, so the darker the roast, the less chlorogenic acid there is in your mug.
- Light roast is the most bright and acidic roast, and it has the most chlorogenic acid.
- Medium roast is less bright but also has less chlorogenic acid.
- Dark roast is often considered the smoothest coffee due to its longer roasting times, but this also means it contains much less chlorogenic acid.
- Chlorogenic acid has many benefits, and most of these stems from its anti-inflammatory, antiviral, antibacterial, and antioxidant properties.
- Due to the above listed properties, chlorogenic acid may offer protection against chronic diseases such as cancer, diabetes, heart disease, and more.
- Chlorogenic acid may also provide protection for your gut, brain, nervous system, immune system, and kidneys.
Check out Lifeboost Coffee Espresso.
Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Becky is a mother, educator, and content writer for Lifeboost Coffee. She has had three years’ experience as a writer, and in that time she has enjoyed creatively composing articles and ebooks covering the topics of coffee, health and fitness, education, recipes, and relationships.
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