Caffeine blocks adenosine receptors by switching its attention mode. It also disrupts sleep-regulating melatonin. The content of caffeine in a drink depends on the type of coffee beans, extensate beans and the type of beverage. Limit the intake of 650 mg of caffeine per day (4-5 cups of regular coffee) to avoid side effects and benefit from its antioxidant and neurovascular properties.
Now we know that you want the answer to be as much as you wanted! But then your daily intake of food is also a mug of caffeine, and the body can take so much in just one day. Popular opinion swings like a pendulum from praising the virtues of coffee and calls it a poisonous drink. For sure there is a moderate look that can help you decide how much coffee is right? Let’s find out.
Caffeine in coffee
Coffee is probably the most consumed drink on the planet. Caffeine in coffee is the star of the drink, and the reason why many of us apply for it more than once a day. Caffeine stimulates the central nervous system, and much has been written about its positive and negative health consequences.
Caffeine blocks adenosine receptors in the brain, which in turn causes the body to be more alert and get rid of a feeling of fatigue or drowsiness. Investigation of the effect of 200 mg of caffeine (this is about 2 cups of coffee) on the hormone melatonin in humans, which regulates the body’s clock pulses, so to speak, showed that caffeine disrupts the cycle. This increases night wakefulness and reduces the depth or intensity of an important daily need – sleep. Coffee can come in handy when properly timed and under certain conditions – say, to overcome a jet of water. But, otherwise, this results in more sleep disorders.2
So, how much coffee can you drink every day to get its benefits, such as antioxidants, but not too disturbing the body?
The actual caffeine content depends on the type of coffee beans, how well they are roasted (light roasts contain more caffeine), and about the type of drink that you serve yourself. Your drink can range from regular coffee, cooked 80-100 mg of coffee to instant coffee or espresso, from about 40-70 mg per cup to finally a decaffeinated drink with about 3-4 mg in a cup.
The good news is that coffee does have positive health effects, its impact on the central nervous system and the cardiovascular system leads to better attention, learning and memory. He also plays a positive role in coronary perfusion and diuresis. Phenolic components of coffee, chlorogenic acid and caffeic acid have an antioxidant effect that works against aging and chronic degenerative disease. The study showed that the lack of coffee consumption reaches only 650 mg per day. This is about 4-5 cups of regular coffee with milk and can be a few espresso 3.
Remember that coffee comes in many forms and takes into account the calories and effects of extra milk and sugar in each cup that you drink. You can certainly enjoy a few cups of this aromatic drink a day. But be aware that this can change the patterns of sleep, and consumption should, therefore, preferably peak in the morning and then narrow down. If you use coffee to literally not sleep at night, remember that the natural structure of the body is disturbed. You may need to give the body some time to recoup the next day.
So go and enjoy this cup of coffee. But try to adhere to a moderate intake of caffeine, so that coffee does you more good than harm!
|1.||↑||De Mejía, Elvira González and Marco Vinicio Ramírez-Mares. “The influence of caffeine and coffee on our health.” Trends in endocrinology and metabolism 25, no. 10 (2014): 489-492.|
|2.||↑||Landolt, Hans Peter. “Caffeine, a circadian clock and a dream.” Science (New York, NY) 349, no. 6254 (2015): 1289-1289.|
|3.||↑||Viola, Publio. “Coffee and health.” Journal of Applied Cosmetology 23, no. 4 (2005): 129-137.|
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