Caffeine
Caffeine
Each one's response to caffeine can be different. Moderate doses of caffeine (50–300 mg) can help increase alertness, energy, and focus. Higher doses can cause negative effects such as anxiety, restlessness, insomnia, and increased heart rate. For those who are sensitive to caffeine, decaffeinated coffee is a good choice. Decaffeinated coffee also offers the same health benefits as caffeinated coffee.
Caffeine is a mild central nervous system stimulant that keeping us awake and boosting energy levels.
Caffeine is naturally found in the fruit, leaves, and beans of coffee, cacao, and guarana plants. It is also added to beverages and supplements.
Sources of Caffeine
Coffee
One cup 240ml of brewed coffee contains about 95mg caffeine. The same amount of instant coffee contains about 60mg caffeine. Decaffeinated coffee contains about 4mg of caffeine.
Espresso
One shot or 45ml of brewed coffee contains about 65mg caffeine.
Tea
One cup of black tea contains about 47mg caffeine. Green tea contains about 28mg. Decaffeinated tea contains 2mg, and herbal tea contains none.
Soda
One can 360ml of regular or diet dark cola contains about 40mg caffeine. The same amount of Mountain Dew contains 55mg caffeine.
Chocolate (cacao)
30ml of dark chocolate contains about 24mg caffeine, whereas milk chocolate contains one-quarter of that amount.
Guarana
This is a seed from a South American plant that is processed as an extract in foods, energy drinks, and energy supplements. Guarana seeds contain about four times the amount of caffeine as that found in coffee beans. Some drinks containing extracts of these seeds can contain up to 125mg caffeine per serving.
Energy drinks
One cup 240ml of an energy drink contains about 85mg caffeine. However the standard energy drink serving is 480ml, which doubles the caffeine to 170mg.
Supplements
Caffeine supplements contain about 200mg per tablet, or the amount in 2 cups of brewed coffee.
Recommended Amounts
In the U.S., adults consume an average of 135 mg of caffeine daily, or the amount in 1.5 cups of coffee (1 cup = 8 ounces). The U.S. Food and Drug Administration considers 400 milligrams (about 4 cups brewed coffee) a safe amount of caffeine for healthy adults to consume daily. However, pregnant women should limit their caffeine intake to 200 mg a day (about 2 cups brewed coffee), according to the American College of Obstetricians and Gynecologists.
The American Academy of Pediatrics suggests that children under age 12 should not consume any food or beverages with caffeine. For adolescents 12 and older, caffeine intake should be limited to no more than 100 mg daily. This is the amount in two or three 12-ounce cans of cola soda.
Absorption and Metabolism of Caffeine
The chemical name for the bitter white powder known as caffeine is 1,3,7 trimethylxanthine. Caffeine is absorbed within about 45 minutes after consuming, and peaks in the blood anywhere from 15 minutes to 2 hours. Caffeine in beverages such as coffee, tea, and soda is quickly absorbed in the gut and dissolves in both the body’s water and fat molecules. It is able to cross into the brain. Food or food components, such as fibers, in the gut can delay how quickly caffeine in the blood peaks. Therefore, drinking your morning coffee on an empty stomach might give you a quicker energy boost than if you drank it while eating breakfast.
Caffeine is broken down mainly in the liver. It can remain in the blood anywhere from 1.5 to 9.5 hours, depending on various factors. Smoking speeds up the breakdown of caffeine, whereas pregnancy and oral contraceptives can slow the breakdown. During the third trimester of pregnancy, caffeine can remain in the body for up to 15 hours.
Caffeine and Health
Caffeine is associated with several health conditions. People have different tolerances and responses to caffeine, partly due to genetic differences.
Signs of Toxicity
Caffeine toxicity has been observed with intakes of 1.2 grams or more in one dose. Consuming 10-14 grams at one time is believed to be fatal. Caffeine intake up to 10 grams has caused convulsions and vomiting, but recovery is possible in about 6 hours. Side effects at lower doses of 1 gram include restlessness, irritability, nervousness, vomiting, rapid heart rate, and tremors.
Toxicity is generally not seen when drinking caffeinated beverages because a very large amount would need to be taken within a few hours to reach a toxic level (10 gm of caffeine is equal to about 100 cups of brewed coffee). Dangerous blood levels are more often seen with overuse of caffeine pills or tablets.
Compiled and penned by Crocus Media
Products
Robusta mix with Arabica
The coffee which blends according to the ratio of 50 Robusta : 50 Arabica, is the perfect combination between the mild sourness, mild bitterness of Arabica and the characteristic bitter, fatty taste of Robusta. The aroma of Arabica when combined with the richness of Robusta will create a great flavor that captivates people.
Robusta coffee
Robusta coffee has its origins in the central and western sub-Saharan Africa. It is the second most popular coffee in the world representing between 40% and 45% of global coffee production. Robusta coffee has a bitter flavor of dark chocolate, almonds and whiskey with a peanutty aftertaste.
Arabica coffee
Arabica, which originates from the forests of Southern Ethiopia and Yemen, is by far the most popular coffee in the world with the total output accounting for more than 60%. Arabica beans have different flavors depending on the region, it can be sweet with a fruity flavor but can also have a grainy or nutty flavor.
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Coffee and Health
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Caffeine and those who with type 2 diabetes
Although polyphenols and minerals like magnesium present in coffee can effectively improve insulin and glucose metabolism in the body. But if you are a person with type 2 diabetes, you must not overlook another detail, which is the caffeine present in coffee. The caffeine in just one cup of coffee is enough to make it harder for you to control your blood sugar, it can cause a short-term spike in blood sugar.
Is Caffeine good or bad for Health ?
In the U.S., adults consume an average of 135 mg of caffeine daily, or the amount in 1.5 cups of coffee (1 cup = 8 ounces). The U.S. Food and Drug Administration considers 400 milligrams (about 4 cups brewed coffee) a safe amount of caffeine for healthy adults to consume daily. However, pregnant women should limit their caffeine intake to 200 mg a day (about 2 cups brewed coffee), according to the American College of Obstetricians and Gynecologists.