Depending on who you ask, coffee is both a great drink and an addictive substance.
Look in the face science it is clear that coffee is considered to be something evil that is unfair.
Coffee is really a complicated drink, with hundreds of bioactive compounds.
In fact, it is the source application providing the greatest antioxidant for many people .
Studies have also shown that people who drink coffee are at lower risk of developing diseases such as type 2 diabetes, neurological disorders and liver disease .
However, just because it's a bit good, that doesn't mean it's good or even safe.
So, how much is the most and the most suitable level to achieve these health benefits optimally while reducing the risk of disease to a minimum?
Here we will find out.
T How much caffeine in a cup of coffee?
is the active ingredient in coffee, this is the most common neurotropic in the world .
Caffeine content in a cup of coffee varies widely, ranging from 50 to 400 mg per cup.
A small cup of home-brewed coffee may contain 50 mg, while a large 473 ml cup at Starbucks may contain more than 300 mg.
In principle, you can assume that an average of 237ml of coffee contains about 100 mg of caffeine.
Some Given that 400 mg of caffeine is equivalent to 4 cups of coffee. This is a safe level for most healthy adults .
However many people (including me) have no problems even when drinking more than this.
Remember that many other sources also contain caffeine in addition to coffee such as tea, soft drinks, energy drinks, chocolate and certain drugs .
Conclude: The amount of caffeine in a cup of coffee can range from 50 to over 400 mg. Many sources recommend taking 400 mg of caffeine daily to be safe for a healthy adult.
Short-term symptoms due to excessive drinking of coffee
When it comes to the effects of coffee on health, there are both short-term symptoms and long-term symptoms.
First talk about short-term symptoms. Most are related to caffeine found in coffee itself.
Caffeine primarily affects the brain, where it can affect the function of neurotransmitters and have a stimulating effect.
If you drink too much coffee in a short period of time, you will experience major symptoms related to the brain and digestive system.
Here are some common symptoms of excessive consumption of caffeine:
- Heart beat
If you experience such symptoms after drinking coffee, it may be because you are sensitive to caffeine and may need to cut down on consumption (or simply avoid caffeine completely).
Taking caffeine overdose can lead to death. But this cannot happen due to drinking coffee, because we cannot drink 100 cups of coffee in a day.
Conclude: Excessive consumption of caffeine can cause different symptoms but mainly related to the brain and digestive system.
The amount of coffee / caffeine that people tolerate is different
Caffeine affects people according to . Many genes have been discovered that affect our sensitivity to caffeine .
These genes are involved in enzymes that break caffeine in the liver, as well as receptors in the brain affected by caffeine.
The effects of caffeine on sleep have been determined to be genetic . Some people can drink coffee and go to bed right after that but for others, it can help them stay awake all night.
Depending on your dominant genes, you can tolerate more or less caffeine. Most people are between those two levels.
Individual tolerability is very important. Those who drink coffee every day are more tolerated than those who rarely drink coffee.
It is important to know that health conditions can affect sensitivity to caffeine.
If you feel anxious, panic, arrhythmia, diabetes, taking medication or having any health problems, you can tolerate less caffeine and should talk to your doctor.
Conclude: Sensitivity to caffeine varies from person to person and depending on the genes involved in breaking caffeine and caffeine receptors in the brain.
Some studies have shown that coffee can help us live longer
We have gone through the short-term symptoms of coffee / caffeine.
But what about long-term symptoms, such as how long for a lifetime.
A groundbreaking study was published in the 2012 New England Journal of Medicine, observing 402,260 people aged between 50 and 71 .
This chart shows the relationship between coffee consumption and the risk of death during the study period of 12-13 years:
As you can see from the chart, the most ideal threshold reduces the risk of death to the lowest 4-5 cups everyday.
Two other evaluation studies showed 4 cups and 4-5 cups has the lowest risk of death during the study period.
However, I would like to point out that research on this issue is not done. One showed that more than 4 cups a day increased the risk of death among people under the age of 55 .
Conclude: Despite the heterogeneous evidence, some studies have shown that people who drink coffee live longer and the most perfect number is about 4-5 cups per day.
People who drink coffee are at risk for certain diseases lower
Consumption of coffee reduces the risk of many diseases.
Here are the main results:
- Type 2 diabetes: The more coffee you drink, the lower your risk of diabetes. One study found that a cup of coffee a day helped 7% of the risk of diabetes .
- Cirrhosis: Drinking more than 4 cups of coffee significantly reduced 84% of cirrhosis and some serious consequences due to some liver diseases .
- Liver Cancer: drinking two cups a day reduces the risk of liver cancer by 44% .
- Alzheimer: In one study, 3-5 cups per day were associated with a 65% reduction in Alzheimer's risk .
- Parkinson disease: Coffee helps reduce the risk of Parkinson's disease and 5 cups a day is the lowest level of risk reduction .
- Depression: Studies have shown that 4 cups of coffee per day reduce the risk of depression by 53% and the risk of suicide (53%) ).
Looking here, we can see that the goal of 4-5 cups of coffee (or more) seems to be optimal.
It is important to remember that all these studies are observational only. These studies cannot prove that coffee helps reduce illness, just people who drink coffee more sick.
However, these results are very convincing and consistent with many studies and seem to be true.
In most cases, decaf coffee also has similar beneficial effects. But for Parkinson's disease, the disease seems to be mostly affected by caffeine.
Conclude: Coffee consumption is associated with a reduction in the risk of disease and 4-5 cups or more per day for maximum effectiveness.
Caffeine should be minimized (or avoided) during pregnancy
In pregnant women, caffeine can cross the placenta and the fetus causes protein metabolism problems.
Some Concerning consumption of large amounts of caffeine during pregnancy increases the risk of miscarriage, stillbirth, premature birth and low birth weight .
Usually women are advised to limit the amount of caffeine consumed to 100-200 mg per day (about 1-2 cups of coffee).
However, many experts recommend avoiding coffee completely during pregnancy. If you want to be absolutely safe, then this is a smart choice.
Conclude: There are many concerns about the use of caffeine during pregnancy, but it is generally recommended to avoid and minimize caffeine intake during pregnancy.
4-5 cups is the most appropriate threshold
Based on observational evidence, it seems that drinking 4-5 cups per day is the optimal amount.
This concentration is related to reducing the risk of premature death to the lowest level and reducing the risk of acquiring some common diseases, some of which picture to hundreds of millions of people.
Of course, this does not mean everyone need drinking coffee.
People who are sensitive to caffeine and certain diseases or simply dislike Coffee should definitely avoid it.
Also, if you like coffee but it tends to make you feel anxious or make you sleep deprived, it is causing you more harm than good.
The important thing to remember is that it is very easy to lose the benefits that coffee brings if added Street Or ingredients that are high in calories are not good for health.
For those who like to drink coffee, there is very little evidence of harm and evidence that it is beneficial.
Although 4-5 cups per day is the most ideal, but many people can tolerate more than that without any problems.
If you prefer drinking coffee does not have any reason that you have to give it up.
I personally average 5-6 cups per day. Some days are more or less.
I have been drinking this amount for many years and my health is better than ever.