To wake up in the morning, to finish late work and night shifts, or to beat the fatigue and lethargy of the afternoon! Billions of people depend on caffeine for this and for many reasons, and despite this, caffeine is always talked about for the harm it causes, but shouldn’t you be fair about it?
At the same time that excess caffeine leads to harm, it already offers a large amount of benefits before drinking a large amount and before exceeding the permissible limit, so here is everything about caffeine, its effects, and the maximum permissible limit.
What is caffeine?
Caffeine is a natural stimulant found in many plant products, especially in coffee, tea and cocoa … in addition to manufactured products that contain caffeine, such as: caffeine pills – soft water – energy drinks … in general, caffeine stimulates the central nervous system and the brain, which makes you You feel energized and energetic.
How does caffeine work?
After consuming caffeine, it is absorbed directly from the intestine and travels to the bloodstream and then to the liver, where it is analyzed into compounds that affect the functions of various organs, especially the brain (central nervous system).
The action of caffeine is to block the effect of adenosine (adenosine is a neurotransmitter that relaxes the brain and makes you feel sleepy and tired, that is, it announces that it is time to sleep, and adenosine builds up throughout the day and this makes you tired at night).
On the other hand, caffeine binds to adenosine receptors in the brain, but does not activate them, thus preventing the effect of adenosine, giving a feeling of activity, and reducing fatigue and fatigue.
Besides, it can affect the levels of adrenaline in the blood and lead to an increase in them, in addition to increasing the activity of the neurotransmitters: dopamine and light-adrenaline.
This combination of effects stimulates the brain and increases the state of activity, alertness and focus, in addition to its psychological effect, and in general it tends to have its effects quickly on the body, so the amount of caffeine in one cup of coffee can take less than 20 minutes until it reaches the bloodstream, It takes about an hour to reach the maximum level of effectiveness (full effectiveness).
Where is caffeine found?
Caffeine is naturally found in the leaves of some plants and in the seeds and nuts … The following is the amount of caffeine per 240 milliliters of the following drinks:
|Drinks||How much caffeine|
|Espresso||720 – 240||Milligrams|
|Coffee||102 – 200||Milligrams|
|Eliraba Mati||130 – 65||Milligrams|
|Energy Drinks||160 – 50||Milligrams|
|Tea||120 – 40||Milligrams|
|Soft drinks||40 – 20||Milligrams|
|D CAFE (decaffeinated coffee)||12 – 3||Milligrams|
|Cocoa||7 – 2||Milligrams|
|Milk chocolate||7 – 2||Milligrams|
In addition to drinks, caffeine is present in some types of foods as well. For example, milk chocolate contains between 1 – 15 mg of caffeine per 28 grams, while dark chocolate contains 5 – 35 mg of caffeine per 28 grams.
Caffeine is also found in a concentrated form in “caffeine pills”, with a content of 100-200 mg per pill, which is approximately equivalent to caffeine in a small cup of American coffee.
In addition, it is also found in some medicines (some that require a prescription and some that do not require a prescription) such as: cold medicines – allergy treatment – pain relievers – weight loss supplements.
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The benefits of caffeine
1 – Improve both brain function and mood
Caffeine has the ability to block adenosine and reduce its level, and this leads to a relative increase in other neurotransmitters and molecules such as: dopamine – light adrenaline … and this change is useful in raising the efficiency of intellectual processes in addition to improving the psychological state, according to studies showing the following:
- Participants who consumed 450-37.5 mg of caffeine had an improvement in short-term memory as well as increased alertness, focus and reactions ( Study 1 ).
- Drinking 2 or 3 cups of caffeinated coffee (that is, taking 200-300 mg of caffeine) on a daily basis can reduce the risk of suicide by up to 45% ( Study 2 ).
- Another study showed that caffeine intake can reduce the risk of depression by up to 13% ( Study 3 ).
- Having another cup of coffee does not lead to any other benefits unless there are 8 hours or more between the first and second cups ( Study 4 ).
- Eating 3 – 5 cups of coffee or more than 3 cups of tea on a daily basis can reduce the risk of developing brain diseases such as Alzheimer’s – Parkinson’s disease … and that by between 28% – 60% ( Study 5 ).
- Both tea and coffee contain other highly effective compounds besides caffeine, which in turn have their effects and benefits.
2- Promote fat burning and metabolism
Caffeine enhances the activity of the central nervous system and thus it increases the fat burning process by up to 13%, and enhances the metabolism by 11%, and therefore from a practical point of view, consuming 300 mg of caffeine on a daily basis can increase the calories you burn by an amount Up to 79 calories.
This amount may seem small, but on the other hand it could be the increase responsible for the gradual weight gain if no coffee was consumed or the excess calories were reduced.
In addition, coffee in general and caffeine in particular are able to control appetite in addition to reducing the craving for sugars (because you want to eat sugars to increase your activity and caffeine achieves this at a higher rate).
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3 – Delays muscle fatigue resulting from exercise
Caffeine stimulates the body to consume fats in order to obtain the energy it needs in exercise, and this ensures higher effectiveness for sports, and on the other hand, it maintains the amount of glucose in the muscles for a longer period and this helps you to continue with exercises and delay muscle fatigue and fatigue in addition to improving muscle contractions and lifting Bear your fatigue.
These benefits and improve your athletic performance can be obtained by consuming caffeine up to 1.4 mg per 3 kg of body weight, provided that this takes place approximately one hour before exercise.
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4 – Protects against diabetes and heart diseases
Despite what is rumored about the effect of caffeine, it is innocent of heart disease and does not increase the risk of developing it, and the reality is quite the opposite, as studies indicate a decrease in the risk of heart disease by between 16% – 18% in men and women who drink up to 4 cups of coffee in Today that’s 100-400 mg of caffeine ( Study 6 ).
In another study, it was found that consuming two to 4 cups of green tea on a daily basis can reduce the risk of strokes by between 14% – 20%, and also can protect against diabetes by up to 30%.
There is one thing that must be taken into consideration, which is the effect of caffeine on pressure, as it causes a slight rise in some people, but this effect is generally small and ranges between 3-4 mm Hg and usually fades in people who drink coffee regularly.
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5- Protect the liver from damage and cancer
Coffee reduces the risk of cirrhosis (liver damage) by a high rate of up to 84%, in addition to being effective in slowing the progression of the disease when present, increasing the treatment response and reducing the risk of early death.
Also, drinking two to 4 cups of coffee a day reduces the risk of liver cancer by 65% and protects against colon and rectal cancer by 38%.
6 – Other benefits
All this along with a large number of benefits, the most important of which are:
- Protect the skin from cancer by 20%.
- It reduces the risk of developing gout for women by 57% and for men by 40%.
- Promote bowel movement and increase the amount and activity of beneficial bacteria.
- Reducing the risk of developing multiple sclerosis by 30%.
Allowed amount of caffeine and side effects
Permissible daily dose of caffeine
According to the USDA, a daily intake of 400 mg of caffeine (distributed throughout the day) is considered safe, equivalent to 2-4 cups of coffee per day, but fatal overdoses of 500 mg of caffeine have been reported in a single dose.
Therefore, the amount of caffeine consumed at one time (one cup) should be reduced to 200 mg.
A caffeine allergy is a condition in which the body is unable to tolerate caffeine and an allergic reaction occurs with side effects, and sometimes it can be dangerous to death.
The amount of caffeine that causes an allergy varies from one person to another, some people are very sensitive to it. A small cup of coffee can cause an allergy. On the other hand, there are people who are less sensitive to it, so they can eat a much larger amount without a little effect.
So in general, it is imperative to know your body and the amount of caffeine that is appropriate for you, and not to exceed the permissible dose, which is 400 mg per day, even if your body tolerates a larger amount.
In addition to the importance of the time of caffeine intake being at least 4 hours away from bedtime in order to ensure its fading effect and to be able to sleep deeply and get the rest you need.
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The consumption of caffeine in general is considered safe, but excessive consumption of it can be associated with side effects and allergies, which can be:
- Body shivering.
- Difficulty falling asleep.
- Interrupted sleep.
- Digestive disorders.
- High blood pressure (for some people).
For pregnant women, caffeine can cross the placenta, and this increases the risk of miscarriage and low birth weight, so the amount of caffeine must be reduced to 200 mg per day for pregnant women.
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Caffeine is not harmful, and the truth is quite the opposite! Studies and research indicate and prove a large amount of benefits and a huge number of diseases that caffeine protects against and reduces its risk, so be sure to drink your cup of coffee or your cup of tea every day.