Caffeine, is it good or bad for our health?I hear both sides quite often. Research has shown that caffeine consumption is associated with enhancement of cognitive functions, particularly learning, memory and information processing speed because it stimulates the brain and central nervous system.Caffeine doesn’t make you any smarter but it does makes you more alert and boosts your ability to concentrate, which can make you a better test taker or a better driver.Also, research has demonstrated evidence that caffeine may elicit a protective effect against a general slowing down of cognitive function due to our inescapable aging process.
If you fancy caffeinated beverages, it is recommended that healthy adults should consume no more than 200 to 300 mg of caffeine per day to avoid potential side effects. Don't become a caffeine addict and rely solely on it Drinking too much caffeine (500 to 600 mg or more) may lead to the following side effects:
- Insomnia
- Nervousness
- Restlessness
- Irritability
- Stomach upset
- Fast heartbeat
- Muscle tremors
Coffee in particular may be a healthy choice for individuals with chronic diseases. Some research has shown that people, who drink coffee every day, have a significantly lower risk of diabetes, Parkinson’s, colon cancer, gallstones, and Alzheimer’s disease. Now, that may not all be due to caffeine. Coffee contains a lot of volatile compounds and antioxidants that may have beneficial effects by themselves, or in combination with caffeine.
Do you favor Excedrin over other pain relievers? Caffeine is known to treat headaches.
Caffeine may also enhance athletic performance. Caffeine was once considered a performance-enhancing drug by the International Olympic Committee and athletes had to keep their intake of caffeinated beverages fairly low to pass their drug screens.
It is important to remember that caffeine is a diuretic. So be sure to stay hydrated with water when drinking a lot of caffeine even though the caffeinated drink itself also provides fluids. Keep in mind, though, that caffeine pills don’t contain any fluids and, therefore, can be dehydrating, so increased water intake is crucial. FYI: I don’t recommend caffeine pills.
Another important reminder is that caffeine can temporarily increase your heart rate and blood pressure. So, people who already have heart problems and who are sensitive to caffeine may want to avoid it.
One last thing to watch for is how coffee and tea affect iron absorption. If you are anemic or border-like anemic be sure to drink these separate from when you are eating an iron-rich food. Coffee and tea inhibit this absorption. By the way, vitamin C enhanced iron absorption so enjoy a vitamin C rich food with your iron-filled meal.
Finally if you want to keep your pearly whites white then you may want to skip coffee, tea and soda because these caffeine-laden beverages are serious teeth stainers!
Common Caffeine Beverages
- Coffee, plain, brewed: 8 oz.- 135 mg (range 102-200)
- Tea, brewed: 8 oz. – 53 mg (range 40-120)
Soft drinks: Range 22-75 mg
- Energy drinks: Range 80-300 mg
- Chocolate: Range 5-33 mg
- Frozen Desserts: Range 58-85 mg
- Over the counter pain relievers: Range 60-200 mg
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