Who looks younger: regular tea drinkers or regular coffee drinkers?

Have you ever considered that your daily beverage choices might affect the rate of facial skin aging?

Tea and coffee are two beverages familiar and beloved by many people. Not only do they provide a boost in energy, but research also suggests that the polyphenols they contain may have positive effects on skin health.

So, who looks younger: regular tea drinkers or regular coffee drinkers?

◆ Coffee: Its Potential to Delay Skin Aging

A study analyzed over 16,000 participants, primarily aged 45-65, to explore the causal relationship between the consumption of tea, coffee, alcoholic beverages, and sugary drinks and facial skin aging.

The study found that of the four beverages, only coffee was shown to significantly reduce the risk of facial skin aging, with coffee consumption reducing the risk of facial aging by 15%. The other three beverages showed no clear association with facial skin aging.

This suggests that regular coffee drinkers may have a lower risk of facial skin aging and may appear younger. This isn't the first time coffee's protective effects on the skin have been discovered. As early as 2014, a study published in the International Journal of Dermatology reported that coffee consumption can effectively protect human skin from photoaging and reduce the appearance of hyperpigmentation. Researchers speculated that coffee's beauty benefits are due to its polyphenols, such as chlorogenic acid.

The main mechanisms by which coffee may slow skin aging include:

1. Antioxidant power: The polyphenols (such as chlorogenic acid) found in coffee are powerful antioxidants that neutralize free radicals and protect skin cells.
2. Anti-inflammatory effects: Coffee's anti-inflammatory properties help reduce skin inflammation, which can lead to wrinkles and sagging.
3. Skin cell vitality: The active ingredients in coffee can stimulate skin fibroblasts, helping to reduce the formation of wrinkles.
4. Moisturizing and preventing moisture loss: Coffee can increase the expression of aquaporins in skin cells, helping the skin retain moisture.
5. Extending cell lifespan: Caffeine can extend the length of telomeres, a shortening of which is associated with cellular aging.

◆ Tea: Powerful Health Benefits, but an Unclear Skin Link

Tea is also rich in beneficial compounds. Tea leaves contain tea polyphenols (such as EGCG), L-theanine, and a small amount of caffeine. EGCG is a powerful antioxidant with antioxidant, anti-inflammatory, and anti-mutagenic properties.

Tea polyphenols can protect the skin from oxidative stress and inflammation caused by free radicals, preventing the breakdown of collagen and elastin fibers in the skin, which are crucial for maintaining skin firmness and elasticity.

However research has not found a direct causal relationship between tea drinking and skin aging. While tea's theoretical protective effects exist, they are not supported by data in this large-scale study.

◆ "Coffee + Tea" Combination: Synergistic Health Benefits

While coffee has shown advantages in reducing the risk of facial skin aging, this does not mean that coffee drinking surpasses tea drinking in all its benefits.

In fact, a growing number of studies have found that people who enjoy both coffee and tea may experience the greatest health benefits.

In 2021, a research team from Tianjin Medical University in China published a study in PLOS Medicine that included over 360,000 participants aged 50-74.

The analysis found that those who drank 2-3 cups of coffee, 3-5 cups of tea, or a combination of 4-6 cups of coffee and tea daily had the lowest incidence of stroke or dementia.

Compared with those who drank neither coffee nor tea, those who drank 2-3 cups of coffee and 2-3 cups of tea daily had a 32% lower risk of stroke and a 28% lower risk of dementia.

Furthermore, a 2020 study of patients with diabetes, published by Japanese researchers in BMJ Open Diabetes Research & Care, found that those who drank more than 4 cups of green tea and more than 2 cups of coffee daily had a 63% lower risk of death over 5 years.

The researchers believe this synergistic protective effect may be related to the different bioactive substances in each. Coffee contains caffeine, phenolic compounds, and other beneficial compounds; tea, on the other hand, contains caffeine, catechin polyphenols, and flavonoids, which have neuroprotective effects, such as protecting against oxidative stress and inflammation. The combination of the two can cover a wider range of health-protective pathways.

◆ How to Drink Coffee and Tea Healthily

To reap the health benefits of coffee and tea, it's important to consider how you consume them.

1. Moderate Consumption: A daily caffeine intake of 210-400 mg is ideal, equivalent to 1-3 cups of coffee per day. A 300ml cup of green tea contains approximately 28 mg of caffeine, while a 300ml cup of coffee contains approximately 96 mg of caffeine. An adult should consume approximately 12 grams of tea per day, divided into 3-4 servings. Excessive consumption can have negative effects, such as anxiety and insomnia caused by excessive caffeine intake; theophylline and high fluoride content in strong tea can irritate the stomach and intestines and induce kidney stones.
2. Pay attention to the timing of consumption: Caffeine takes about 8-10 hours to be fully metabolized by the body, so it's recommended to consume it in the morning or before 3:00 PM to avoid disrupting sleep quality.
3. Limit added sugar: "Tea" here refers to homemade plain tea (such as green tea, black tea, and oolong tea), not milk tea or fruit tea with added sugar. For coffee, it's recommended to choose unsweetened Americano or a latte with only milk. Excessive sugar intake increases the risk of obesity and chronic diseases.
4. Specific groups require caution:

• Children in their growth and developmental stages: Caffeine can affect the absorption of nutrients such as calcium and iron.
• Patients with severe hypertension, heart disease, and circulatory disorders: Active substances such as theophylline and caffeine may stimulate the central nervous system, increasing the risk of accidents.
• Patients with gastrointestinal diseases (such as gastric ulcers and duodenal ulcers): Coffee and tea may interfere with ulcer healing and worsen the condition.
• Pregnant and breastfeeding women: It is recommended to limit caffeine intake to no more than 200 mg per day.
• People who are sensitive to caffeine or have sleep disorders should reduce their intake or choose low-caffeine products.

◆ Conclusion

Overall, from the perspective of facial skin aging alone, existing research suggests that regular coffee consumption may have a slight advantage over tea consumption alone in delaying skin aging, primarily due to polyphenols such as chlorogenic acid in coffee.

However, overall health benefits are far more complex than can be measured by a single metric. Coffee and tea each offer unique health benefits. For example, coffee has a stronger association with liver protection and reducing the risk of type 2 diabetes, while tea (especially green tea) may have stronger research evidence for cardiovascular protection and anti-cancer effects.

Perhaps the ideal combination is "coffee + tea," allowing the different bioactive substances of each to work synergistically to provide more comprehensive health benefits. Of course, maintaining youth and health is a systematic process. A balanced diet, moderate exercise, adequate sleep, and a positive attitude are far more important than a single beverage.

Choosing a beverage that suits your constitution and preferences, and consuming it in moderation, is the best way to enjoy both delicious taste and good health.