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Introduction
Many people in the world start the day by consuming drinks that contain caffeine, with coffee being the most used and preferred, both for its aroma and flavor and for the effect it has on people that makes them feel more alert and relaxed. This substance helps improve concentration, energy, and alertness, since it is a stimulant of the central nervous system that affects both the brain and the body. In addition to coffee, caffeine is also found in some drinks and foods such as sodas, chocolates, and energy drinks.
The National Coffee Council of the United States estimates that approximately 64% of adults in the United States consume coffee every day, with the daily average being around 3 cups per person.
Caffeine Content in Beverages
The caffeine content in coffee, chocolate, soft drinks, and other products may vary depending on the brand, type and preparation method. Below is a rough estimate of the caffeine content of some common products:
Coffee: one cup of black coffee (8 ounces) contains between 95 and 165 mg; one cup of espresso (3 ounce), 63 mg; one cup decaffeinated (8 ounces), less than 5 mg.
Chocolate: dark (1 ounce) 12 to 30 mg, depending on cocoa percentage; with milk (1 oz): less caffeine than dark chocolate.
Coca-Cola: a 12-ounce measure contains 34 mg; Pepsi-Cola (12 ounces), 38 mg; Diet cola sodas also contain caffeine, but in the same amount as regular cola.
Tea: One cup of black tea (8 ounces) contains between 40 and 70 mg; a cup of green tea (8 ounces) between 20 to 45 mg.
Energy Drinks: For one can (16 ounces), the caffeine content ranges from 80 mg to 200 mg and varies by brand and preparation. Additionally, some people may be more sensitive to caffeine than others, so it's important to know how you react to the substance.
Advantages of Caffeine
Caffeine has effects on human health that can vary depending on ingestion and individual sensitivity. Here are some important positive aspects:
Central nervous system stimulant: Caffeine is known for its ability to increase alertness, improve mental concentration and reduce fatigue, this is because it blocks the effects of adenosine.
It can help combat drowsiness and improve cognitive performance.
Improves mood: Caffeine has a mood-enhancing effect and may be beneficial for some people.
It can help reduce feelings of fatigue and improve emotional well-being.
Antioxidant effects: Caffeine is a natural antioxidant that can help protect cells from oxidative damage. This is associated with a reduced risk of certain diseases. May reduce risk of neurodegenerative diseases: Some studies suggest that moderate caffeine consumption may be associated with a reduced risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.
May prevent type 2 diabetes: Studies show that moderate coffee consumption may be associated with a lower risk of type 2 diabetes.
Headache relief: Caffeine is often found in pain relievers and headache medications because it can help relieve certain types of headaches and migraines.
Disadvantages of Caffeine
Caffeine can also cause adverse health effects:
Insomnia: May interfere with sleep if consumed in excess or too late in the day.
Addiction: Regular caffeine intake can cause addiction and the need to consume more and more of it to achieve the same effect: anxiety, nervousness and even palpitations.
Gastrointestinal problems: consuming too much can cause stomach upset, heartburn, and diarrhea in some people. High blood pressure: For sensitive groups, caffeine can temporarily increase blood pressure.
Drug Interactions: May interact with certain medications and increase or decrease their effectiveness.
Tolerance and withdrawal: Over time, some people develop a tolerance to the stimulant effects of caffeine, meaning they need to consume more caffeine to get the same effect. For people who are used to regular caffeine consumption, caffeine withdrawal can also cause symptoms such as headaches, fatigue, and mood swings.
It is very important to keep in mind the very real negative side effects that caffeine consumption can have. Some people are more sensitive to caffeine than others.
It is timely and important to point out that to enjoy the positive effects of caffeine, in the healthiest and safest way possible and at the same time minimize the risks that impact the health of some people, its consumption must be done with due care. moderation, since too much caffeine can cause negative health effects.
Recommended Daily Coffee Consumption
The reported safe amount of caffeine to consume varies from person to person, in general most adults should consume no more than 400 milligrams of caffeine per day, which is equivalent to about three cups of coffee per day. It is important to keep in mind that some foods and medications also contain caffeine, so it is necessary to control its consumption. Likewise, if anyone has any doubts or symptoms about the effects of caffeine on their health, it is advisable and responsible to go to a health professional.
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