Caffeine, how much can we consume and in what ingredients is it found?
Caffeine still generates controversial opinions, since its effects on the body depend on the amount ingested, which can both help us and harm us. Therefore, today we tell you how much we can consume and where this substance is found beyond the well-known coffee.
Caffeine: its advantages and disadvantages
Caffeine is a stimulant to the central nervous system, which in moderate doses can lead to valuable benefits such as an increase in metabolism and greater performance both intellectually and physically, but in excessive amounts, it can have adverse effects on the body.
Thus, while caffeine intake can help us reduce fatigue and focus more or have a better level of alertness, if we go too far, we can suffer nervousness, irritability and insomnia.
In addition, just as caffeine can promote muscle work and recovery after intense physical effort, it can also be a factor that contributes to losing body fluids and promotes dehydration if consumed in excess.
All these negative effects of consuming caffeine in excess translate into higher blood pressure and a higher heart risk, therefore, in people with hypertension or cardiovascular diseases, it is recommended to consume caffeine in great moderation.
As we can see, everything translates to controlling the amount of caffeine we consume, since in moderate doses it can benefit us while in excesses, it can be detrimental to health.
How much caffeine can we consume?
We can consume caffeine every day through different foods and / or drinks, therefore, it is not so difficult to exceed 300 mg daily, after which the intake is considered high and can produce symptoms of excess such as those mentioned above.
A low caffeine intake is less than 100 mg, while between 100 and 300 mg is considered moderate consumption. Above this value, consumption is already high and, exceeding 500 mg of this substance per day, the intake is extremely high and harmful to health.
So, let's try not to exceed 300 mg of caffeine daily to enjoy its benefits and avoid its negative effects due to excess.
Where is caffeine found
In the classic coffee it is known that we find this substance and a simple cup can offer us 100 mg of caffeine, therefore, we should not go beyond three cups of coffee a day. However, there are also other ingredients that contain caffeine, we show you below:
- Cappuccino: for each 190 ml cup it offers about 75 mg of caffeine.
- Sugary or light cola soft drinks: for every 330 ml they contain 41 mg of caffeine.
- Black tea: contains between 4 and 10 mg of caffeine per cup. And the longer the tea's rest time, the more concentration, therefore, the greater amount of caffeine.
- Dark chocolate: for each serving of 30 grams we can obtain 90 mg of caffeine.
- Energy drinks: for each 250 ml glass we find approximately 80 mg of caffeine.
- Bitter cocoa: for every 100 grams it offers approximately 9 mg of caffeine.
As we can see, there are different ingredients where caffeine is found, therefore, it is not very complex to exceed the aforementioned amount of 300 mg daily after which, we can suffer negative effects on the body.
Remember that caffeine can be a beneficial substance for the body, as long as you do not go overboard with the amount consumed.