Call it a love affair, a morning ritual or a full-blown addiction — Americans are hooked on coffee.
Across the country, two-thirds of US adults knock back an average of three cups daily. That’s enough to fill an Olympic-sized swimming pool more than 49 times, according to the National Coffee Association.
While drinking coffee in moderation can benefit everything from your heart to your brain, there are simple ways to make your daily brew work even harder for you — even if you don’t want to part with your cream and sugar habit.
But first: the health benefits of coffee
When you think of coffee, a caffeine boost is probably the first thing that comes to mind. But the beverage is also packed with antioxidants and other compounds that may reduce internal inflammation and protect against chronic diseases, according to Johns Hopkins University School of Medicine.
Research shows that regular coffee drinkers may be less likely to develop type 2 diabetes, heart disease, dementia, Parkinson’s and even colorectal cancer.
Studies also suggest that coffee intake could benefit mental health, support weight management, improve lung function and promote a healthy gut microbiome.
Taken together, scientists say that coffee could help with longevity. For example, a review of 40 studies found that drinking two to four cups daily was associated with a lower risk of death, regardless of age, weight or alcohol consumption.
Here’s how to take your cup to the next level.
#1. Choose your beans wisely
The quality of coffee varies widely depending on how the beans were grown and processed.
When buying beans, look for the USDA organic label. These beans are grown without synthetic pesticides, herbicides or fertilizers that could harm your health.
Also, choose coffee grown at higher altitudes, such as beans from Ethiopia, Colombia and Kenya. These tend to contain more polyphenols — plant compounds known for their antioxidant and anti-inflammatory properties, according to the Blue Cross Blue Shield of Vermont.
And keep in mind: Polyphenols break down as beans roast, so light or medium roasts preserve more of these beneficial compounds. Check the roast date on the bag and try to buy beans roasted within the last two weeks.
#2. Don’t forget the filter
Once you have your beans, how you brew matters.
Studies show that brewing coffee with a paper filter is better for your health, especially for older adults.
That’s because unfiltered coffee contains diterpenes, compounds that can raise cholesterol. Research indicates that unfiltered coffee has 30 times more diterpenes than filtered coffee, Harvard Health reports.
If you’re a Keurig fan, you might want to reconsider. There is growing concern that K-cups may leach microplastics into your brew, and early research suggests those particles aren’t good for your health.
#3. Add a dash of turmeric
After brewing, try adding turmeric to your cup.
This bright golden-orange spice contains curcumin, a powerful anti-inflammatory compound, according to Healthline.
Turmeric may reduce inflammation, ease pain, support heart health, aid weight management, boost mood and improve digestion.
For better absorption of curcumin, consider adding a source of fat like oil or milk to your coffee.
#4. Sprinkle on some cinnamon
If turmeric isn’t your thing, cinnamon is a great alternative.
This spice has been prized for its medicinal properties for thousands of years, as it’s packed with antioxidants and other beneficial compounds, per BBC Good Food.
Research suggests cinnamon fights inflammation, protects the heart, lowers blood sugar and improves insulin sensitivity.
Scientists also believe cinnamon may help prevent cancer, as well as combat bacterial and fungal infections.
#5. Make it “bulletproof”
Bulletproof coffee is a high-calorie, caffeinated drink created by Dave Asprey, known as the “father of biohacking.”
It’s designed to fuel your morning without carb-heavy breakfasts common in America. Fans also say it promotes fullness, supports weight management and enhances brain function.
To make bulletproof coffee, combine one cup of brewed coffee with a tablespoon each of grass-fed butter (or ghee) and medium-chain triglyceride (MCT) oil, such as those derived from coconut or palm kernel oil.
Blend for 20–30 seconds until creamy, or use a milk frother in a large mug.
Unlike typical morning pick-me-ups, Asprey claims bulletproof coffee provides sustained energy throughout the day without crashes.
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