In the hustle and bustle of daily life, many find solace in their daily coffee fix, consuming 1-2 cups a day. The allure lies not just in the distinct aroma but also in the invigorating wake-up call it provides, turning the habit into a cherished routine. Similarly, tea enthusiasts appreciate the unique fragrance of their brew and the health-boosting benefits of substances like polyphenols. As research continues to uncover the advantages of regular tea and coffee consumption, the question arises: Which group reaps greater rewards in the quest for youthfulness and well-being? The answer might surprise you!
So, who appears younger among those who frequently drink tea and those who frequently drink coffee?
A groundbreaking study by researchers from Peking Union Medical College published in the "Journal of Cosmetic Dermatology" in 2024 revealed that habitual coffee drinkers experience a reduced risk of facial skin aging.
The study encompassed over 16,000 participants, predominantly aged 45-65, and analyzed data on facial skin aging. It examined the causal relationship between four beverages—tea, coffee, alcohol, and sugary drinks—and skin aging. The results showed that only coffee significantly lowered the risk of facial aging by 15%, with no clear associations observed for the other three beverages.①
This finding aligns with a 2014 study in the "International Journal of Dermatology," which suggested that coffee protects skin from photoaging and reduces pigmentation, attributing these effects to the polyphenols, including chlorogenic acid, present in coffee.
Double the Pleasure, Double the Benefits!
But does this mean coffee trumps tea? Not necessarily. Emerging research indicates that those who indulge in both coffee and tea enjoy the most substantial health benefits.②
1. Lower Risk of Stroke and Dementia
A 2021 study by Tianjin Medical University published in "PLOS Medicine" found that both coffee and tea consumption independently lowered the risks of stroke and dementia. However, the combination of both yielded even better results.③
Research Screenshot
With over 360,000 participants aged 50-74, the analysis showed that individuals who drank 2-3 cups of coffee or 3-5 cups of tea daily, or a mix of 4-6 cups combined, had the lowest rates of stroke or dementia. Compared to abstainers, those who consumed 2-3 cups of each had a 32% lower stroke risk and a 28% lower risk of dementia. The synergistic effect of coffee and tea was also evident in reducing the risk of dementia post-stroke.
The researchers attributed these benefits to the combination of caffeine, phenolic compounds, and other bioactive substances in coffee and tea, which exert neuroprotective effects through mechanisms such as antioxidative stress, anti-inflammation, inhibition of β-amyloid aggregation, and antiapoptosis.
2. Reduced Mortality Risk from Diabetes
A 2020 Japanese study in "BMJ Open Diabetes Research & Care" reported that a combination of green tea and coffee consumption could extend the lifespan of people with diabetes and improve their quality of life. Diabetics who drank four or more cups of green tea and two or more cups of coffee daily saw a 63% reduction in mortality risk over five years.④
Research Screenshot
The study followed 4,923 diabetic patients for a median of 5.3 years. It concluded that those who consumed either green tea or coffee had a lower all-cause mortality rate, with the lowest rate observed among those who drank both.
The researchers pointed to the presence of phenolic compounds, theanine, and caffeine in green tea, with epigallocatechin gallate (EGCG)—the most common tea polyphenol—offering antioxidant, anti-inflammatory, and anticancer properties. Likewise, coffee contains polyphenols and caffeine, with chlorogenic acid impacting health through various mechanisms, including antioxidant and anti-inflammatory pathways.
Three Tips for Healthy Tea and Coffee Consumption
Now that the debate is settled, here are three guidelines for maximizing the health benefits of your favorite brews:
Healthy Tea and Coffee Drinking: Remember These Three Points
Three Tips for Healthy Tea and Coffee Consumption
Now that the debate is settled, here are three guidelines for maximizing the health benefits of your favorite brews:
1. Moderation is Key
While the combination of tea and coffee offers potential health perks, it also increases overall caffeine intake. Therefore, moderation is advised. Current research suggests a daily caffeine intake of 210-400 mg, equivalent to 1-3 cups of coffee. For tea, an adult should aim for around 12 grams per day, split across 3-4 servings.
2. Timing Matters
Caffeine takes approximately 8-10 hours to metabolize fully. Avoid evening coffee to prevent sleep disruption; instead, opt for an early afternoon cutoff. For those sensitive to caffeine, morning consumption is recommended to ensure a restful night.
3. Watch Your Sugar Intake
While combining tea and coffee is beneficial, steer clear of heavily sweetened versions like milk tea, fruit tea, and syrup-laden coffee. Excess sugar can lead to obesity and increase the risk of chronic conditions. Stick to unsweetened black coffee or latte options and freshly brewed teas.
Conclusion:
The longstand
ing debate between tea and coffee lovers can finally rest. The ultimate elixir for health and longevity appears to be a harmonious blend of both. By following these simple guidelines, you can enjoy the best of both worlds and perhaps even turn back the hands of time. Cheers to a cup of youth!
This article is a synthesis of:
①Liu X, Li X, Ma J. Beverage consumption and facial skin aging: Evidence from Mendelian randomization analysis. J Cosmet Dermatol. 2024 May;23(5):1800-1807. doi: 10.1111/jocd.16153. Epub 2024 Jan 4. PMID: 38178620.
②Fukushima Y, Takahashi Y, Hori Y, Kishimoto Y, Shiga K, Tanaka Y, Masunaga E, Tani M, Yokoyama M, Kondo K. Skin photoprotection and consumption of coffee and polyphenols in healthy middle-aged Japanese females. Int J Dermatol. 2015 Apr;54(4):410-8. doi: 10.1111/ijd.12399. Epub 2014 Jul 11. PMID: 25041334.
③Zhang, Y., Yang, H., Li, S., Li, W., & Wang, Y. (2021). Consumption of coffee and tea and risk of developing stroke, dementia, and poststroke dementia: A cohort study in the UK Biobank. PLOS Medicine, 18(11), e1003830. https://doi.org/10.1371/journal.pmed.1003830
④Komorita Y, et al "Additive effects of green tea and coffee on all-cause mortality in patients with type 2 diabetes mellitus: the Fukuoka Diabetes Registry" BMJ Open Diab Res Care 2020; DOI: 10.1136/bmjdrc-2020-001252.
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