Caffeine is a substance with potent stimulant properties, especially at the brain level, naturally found in coffee, some types of tea and cacao. This compound can also be synthesized in laboratories, being added to some products such as energy drinks, refreshments and tablets in combination with other active principles such as ergotamine (to prevent and treat migraines).
As a stimulant for the nervous system, it blocks substances that cause fatigue and increases the release of neurotransmitters that activate the body and increase energy, strength and physical performance. In addition, caffeine also helps to improve concentration, memory and mood.
Caffeine is an excellent antioxidant, which fights the aging of cells and prevents the formation of heart diseases and also has a thermogenic effect, it stimulates the metabolism and accelerates the heart rate, being an excellent ally to lose weight. Learn more about the benefits of coffee.
Foods that contain caffeine
In the table below, there is a list of foods with the average caffeine content that they provide:
|Foods||cant||Average caffeine content|
|traditional coffee||200 ml||80 – 100 mg|
|soluble coffee||1 tea spoon||57 mg|
|espresso coffee||30 ml||40 – 75 mg|
|Decaf coffee||150 ml||2 – 6 mg|
|ice tea drink||1 can||30 – 60 mg|
|te black||200 ml||30 – 60 mg|
|green tea||200 ml||30 – 60 mg|
|Kill||200 ml||20 – 30 mg|
|Energetic drinks||250 ml||80-165 mg|
|cola refreshment||1 can||35 mg|
|milk chocolate||40 g||10 mg|
|medium bitter chocolate||40 g||8 – 20 mg|
|Chocolate Drinks||250 ml||
4 – 8 mg
|pastilles with caffeine||1 capsule or tablet||100-200 mg|
What amount of caffeine is recommended
Caffeine should be consumed in moderation and its maximum daily dose should not exceed 400 mg per day for healthy adults, which is equivalent to 4 cups of coffee of 200 ml or approximately 8 small cups of coffee.
In the case of embarassed women and during the lactation period, you should not exceed 200 mg daily.
Is it safe to take caffeine in pills?
Caffeine intake in pills is safe, always and when the recommended daily amount of 400 mg is not exceeded, as some scientific studies indicate that a dose of 5 grams of caffeine can be fatal, causing a coma or even death.
These 5 g are equivalent to consuming 22 liters of coffee, 2 tablespoons and a half of pure caffeine or 25 caffeine tablets, it is important to follow the instructions given by the supplement manufacturer and consult a doctor.
Negative effects of caffeine on the body
Caffeine should be consumed in small amounts or in a moderate way, because its continuous or excessive use can cause side effects, such as:
- Decreased absorption of calcium at the intestinal level;
- Stomach pain, reflux and diarrhea due to increased gastric and intestinal secretions:
- Frequent desire to urinate, especially in more sensitive people.
In addition, caffeine causes physical dependence, being addictive and its interruption can cause withdrawal symptoms such as headache, migraine, irritability, tiredness and stress.
Caffeine consumption should be avoided by children and people who have high pressure or heart problems, as they may not know what amount of caffeine is safe for this group of people. In the case of women who are embarrassed and who find themselves breastfeeding, the consumption of caffeine should be moderate.
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