Caffeine is a plant-based product found in tea, cocoa, chocolate, coffee beans, and energy drinks. Caffeine may also found in cough syrups, drugs, and pain killers. Caffeine is a natural central nervous system stimulant, widely used in different food drinks and beverages. Billions of people use tea and coffee for a wake-up drink, and they get habitual day-by-day. Mostly caffeine for weight loss is talked about their adverse effects on human health like lousy sleep, anxiety, and others. However, it has various health benefits when consumed in limited quantities.
How caffeine acts on the human body
Caffeine is identified as an addictive substance as it cats as a nervous system stimulant. Caffeine has exerted an effect on the central nervous system for up to 6 hours after consumption. When you consume tea and coffee, then you feel less sleepy due to caffeine effect and feel energetic due to high-calorie percentage. People use coffee before the exercise section to increase blood flow or burn more calories. Caffeine may increase blood sugar level, raise body temperature, increase blood flow to the skin, increase blood pressure, and others.
Some people also experience trouble in a breath, breath odor, nausea, frequent urination, thirst, anxiety, dry mouth, and cold sweats. When you consume caffeine in any form, it is absorbed quickly in the bloodstream and affects various organs. Its main effect on the brain as it helps you in awake and reduce tiredness. It generally takes 15-20 minutes to reach into the bloodstream and takes about one hour for full effectiveness.
Benefits of having caffeine in limited quantity
- Effect of caffeine on the brain– it stimulates the brain and helps in avoiding tiredness and stay alert. It enhances the concentration level and boosts the ability to work.
- Effect on metabolism– when you intake caffeine in the required amount, it increases metabolism up to 10 percent and results in more fat burn. Having about 300-500 mg of caffeine daily may automatically burn 50-100 calories extra.
- Caffeine for weight loss– when you consume caffeine as a pre-workout drink without sugar, it can speed the weight loss automatically. Caffeine elevates blood flow in your veins after consuming tea or coffee and acts as a weight management substance.
- Exercise– caffeine may enhance exercise performance and muscle contraction. A small cup of coffee can improve endurance during high-intensity workouts.
- Lower the risk of diabetes– it protects various heart-disease and types two diabetes. Drinking 1 or two cups of tea or coffee may lower the risk of stroke and protect against diabetes.
- Other health benefits– it effectively decreases the risk of cancer, protects the skin, protects the liver, digestive tract, and prolong life.
Side effects of excess caffeine
Consuming a moderate amount (300-500mg) in a day does not have any long-time effects, but in more significant amounts (1000mg) can cause heartburn, poor sleep, sweating, nervousness. People who drink caffeinated drinks have poor quality sleep. When people stop drinking caffeinated beverages may experience headaches, nausea, constipation, and nervousness. To avoid these side effects, try to lower caffeine intake gradually.
Foods and beverages which is rich in caffeine
As we all know that caffeine naturally occurs in certain plant products like seeds, nuts, and leaves. Here are some food and drinks which contains caffeine
- Coffee– usually a cup coffee contains 43 mg of caffeine, but in large cups, it may range from 102-200mg.
- Chocolate– chocolate contains 2-7 mg caffeine usually but can be found up to 43 mg sometimes.
- Soft drinks– like Coke and other carbonated beverages contain 20-40 mg of caffeine.
- Coca beverage– it has only 2-7 mg of caffeine.
- Brewed tea– 40-120 mg
- Dark chocolates– 5-35 mg
Recommended doses of caffeine per day
Healthy men and women can consume 400 mg of caffeine a day in split quantities. In a single dose, you can consume up to 200 mg but less than 500 mg daily. Women who intake more than 500 mg caffeine a day find the problem in conceiving. Women should limit its quantity up to 200 mg a day in pregnancy.
The bottom line about caffeine
Caffeine is not unhealthy; in fact, it has some positive impacts on human health like it promotes weight loss and reduces the chance of getting several diseases. It also has some adverse effects when consumed in larger quantities. Safe to have one or two cups daily have numerous health benefits. Must avoid tea and coffee in late nights to achieve good quality sleep.