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Coffee is Number One Source of Antioxidants in American Diet

Seniors Citizens Told Antioxidants Good for Preventing Almost Anything

Aug. 28, 2005 – Senior citizens are pounded with information about the benefits of antioxidants. There is research that says they are good for preventing about everything from Alzheimer’s to cancer, to heart disease, and even dementia in old dogs. The facts in a paper presented this morning, however, may surprise most people – coffee is by far the number one source of antioxidants in the American diet.

"Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close," says study leader Joe Vinson, Ph.D., a chemistry professor at the University of Scranton (Pa.). 

(Editor's Note: See more about antioxidants and drinking coffee below news story.)

Although fruits and vegetables are generally promoted as good sources of antioxidants, the new finding is surprising because it represents the first time that coffee has been shown to be the primary source from which most Americans get their antioxidants, Vinson says. Both caffeinated and decaf versions appear to provide similar antioxidant levels, he adds.

He cautions that high antioxidant levels in foods and beverages don't necessarily translate into levels found in the body. The potential health benefits of these antioxidants ultimately depends on how they are absorbed and utilized in the body, a process that is still poorly understood, says Vinson, whose study was primarily funded by the American Cocoa Research Institute.

The news follows a growing number of reports touting the potential health benefits of drinking coffee, says Vinson. It also comes at an appropriate time: Coffee consumption is on the rise in the United States and over half of Americans drink it everyday, according to the National Coffee Association.

Antioxidants in general have been linked to a number of potential health benefits, including protection against heart disease and cancer. For the current study, Vinson and his associates analyzed the antioxidant content of more than 100 different food items, including vegetables, fruits, nuts, spices, oils and common beverages. The data was compared to an existing U.S. Department of Agriculture database on the contribution of each type of food item to the average estimated U.S. per capita consumption.

Coffee came out on top, on the combined basis of both antioxidants per serving size and frequency of consumption, Vinson says. Java easily outranked such popular antioxidant sources as tea, milk, chocolate and cranberries, he says. Of all the foods and beverages studied, dates actually have the most antioxidants of all based solely on serving size, according to Vinson. But since dates are not consumed at anywhere near the level of coffee, the blue ribbon goes to our favorite morning pick-me-up as the number one source of antioxidants, he says.

Besides keeping you alert and awake, coffee has been linked to an increasing number of potential health benefits, including protection against liver and colon cancer, type 2 diabetes, and Parkinson's disease, according to some recently published studies. But there's also a downside: Java can make you jittery and cause stomach pains, while some studies have tied it to elevated blood pressure and heart rates. More research is needed, particularly human studies, to firmly establish its health benefits, Vinson says.

While the findings would seem to encourage people to go out and drink more coffee, Vinson emphasizes moderation. "One to two cups a day appear to be beneficial," he says. If you don't like coffee, consider drinking black tea, which is the second most consumed antioxidant source in the U.S. diet, Vinson says. Bananas, dry beans and corn placed third, fourth and fifth, respectively.

But don't forget about fresh fruits and veggies, the researcher cautions. "Unfortunately, consumers are still not eating enough fruits and vegetables, which are better for you from an overall nutritional point of view due to their higher content of vitamins, minerals and fiber," Vinson says. Dates, cranberries and red grapes are among the top fruits for antioxidants on the basis of concentration (antioxidants per serving size), he says.

The American Chemical Society is a nonprofit organization, chartered by the U.S. Congress, with a multidisciplinary membership of more than 158,000 chemists and chemical engineers. It publishes numerous scientific journals and databases, convenes major research conferences and provides educational, science policy and career programs in chemistry. Its main offices are in Washington, D.C., and Columbus, Ohio.

The paper on this research, AGFD 10, was presented at this morning at the 230th national meeting of the American Chemical Society, the world's largest scientific society ad part of the symposium "The Potential Health Benefits of Antioxidants." 

Mayo Clinic on Antioxidants

As you process food for energy, your body produces substances called free radicals. Free radicals are believed to contribute to aging and certain diseases.

To neutralize free radicals, your body uses antioxidants — certain vitamins, minerals and enzymes — that come from the food you eat. Proponents believe that antioxidants can prevent chronic diseases, such as heart disease and diabetes.

Some antioxidants you may have heard of include:

• Vitamin A

• Vitamin B-6

• Vitamin B-12

• Vitamin C

• Vitamin E

• Beta carotene

• Folic acid

• Selenium

The best way to give your body the antioxidants it needs is to eat a variety of fruits and vegetables. If you can't obtain all the nutrients you need from food, your doctor may recommend using supplements to make up for any deficiencies. Also, if you have certain medical conditions, such as macular degeneration, your doctor may recommend that you supplement your diet with antioxidants.

There's no proof that antioxidants in pill form can improve your general health or extend your life. In fact, they can have the opposite effect.

About Vitamin E - Statement by Brent Bauer, MD, general internal medicine, Mayo Clinic, Rochester, Minn.

"In the past, vitamin E has been touted as an antioxidant, meaning it helps counter the oxidation process that damages cells and can accelerate aging. Vitamin E has been said to prevent or treat numerous health conditions, such as cardiovascular disease, cancer, cataracts, diabetes and even Alzheimer's disease.

"Other than treatment of vitamin E deficiency, no evidence shows conclusively that taking more than the recommended daily allowance of vitamin E offers any medical benefits. Recent research actually has raised concerns that taking high doses of vitamin E supplements can be harmful.

"Researchers looked at 19 studies conducted from 1993 through 2004, involving more than 136,000 people. Nine studies looked at vitamin E alone and 10 looked at vitamin E in combination with other vitamin supplements. All compared vitamin use against a placebo (sugar pill). People who took more than 400 IU of vitamin E a day died at a higher rate than people who didn't take supplements. This was an unexpected finding that has generated a great deal of controversy.

"Vitamin E is found in many foods, such as vegetable oils, nuts and whole grains. Although vitamin E occurs naturally in eight forms, most supplements contain only one form of the vitamin (alpha-tocopherol). Research suggests that the other forms of vitamin E may be the ones that provide the beneficial effects. There is even some research that suggests alpha-tocopherol may decrease the benefit of these other forms.

"Basically, it's not clear which form or forms of vitamin E, or how much of each, may protect you against disease. Until more research is done that provides further information, you should not take more than 400 IU of vitamin E a day."
 

What American Heart Association Says:

What are antioxidant vitamins?

Much research has recently focused on how antioxidant vitamins may reduce cardiovascular disease risk. Antioxidant vitamins — E, C and beta carotene (a form of vitamin A) — have potential health-promoting properties. Though the data are incomplete, up to 30 percent of Americans are taking some form of antioxidant supplement.

AHA Scientific Position

The American Heart Association doesn't recommend using antioxidant vitamin supplements until more complete data are available. We continue to recommend that people eat a variety of foods daily from all the basic food groups:

• six or more servings of breads, cereals, pasta and starchy vegetables

• five servings of fruits and vegetables

• two-to-four servings of fat-free milk, low-fat dairy products

• up to six cooked ounces of lean meat, fish, poultry

Eating a variety of foods low in saturated fat and cholesterol will provide a rich natural source of these vitamins, minerals and fiber.

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