A comprehensive survey on the pros and cons of coffee: is it a “panacea” or an “invisible poison”?

【What is Caffeine? Benefits, Risks and Sources】For many people, caffeine is a must-have to wake them up in the morning. In fact, caffeine is a psychostimulant that acts on the central nervous system to drive a person's energy. After drinking coffee, caffeine is absorbed into the blood and reaches peak levels after 15 minutes.

The Mayo Clinic states that drinking 400 milligrams (mg) of caffeine per day is safe for healthy adults, which is equivalent to four cups of coffee per day, but it depends on what kind of coffee it is.

A standard brewed 8-ounce cup of coffee contains 95 mg of caffeine;

A standard 5-cup serving of instant coffee contains 62 mg of caffeine;

Starbucks 8 ounces contains 180 mg of caffeine;

Starbucks iced coffee 16 ounces contains 190 mg of caffeine;

While most herbal teas, such as chamomile, also contain caffeine, the amounts vary. Chocolate cocoa contains caffeine, with one ounce of dark chocolate containing 12 mg of caffeine. Chocolate ice cream also has a small amount of caffeine, about 4 mg per cup. An 8.4-ounce can of Red Bull energy drink contains 80 mg of caffeine, and a 16-ounce can of cola contains 44 mg of caffeine.

Some over-the-counter migraine medications also contain caffeine, such as acetaminophen and aspirin, which contain 65 mg of caffeine per tablet.

What are the potential health benefits of caffeine?

People often talk about drinking coffee as a guilty pleasure or a bad habit, simply because of the caffeine. Extensive research has focused on how coffee affects health, rather than how caffeine affects health. While it is true that coffee contains other beneficial compounds, such as chlorogenic acid and antioxidants, it is also the most widely consumed source of caffeine. In fact, 80% of the caffeine we consume is obtained through drinking coffee.

As long as you drink your coffee black or with just milk, you're getting your caffeine in a healthy way. If you're a coffee drinker, be sure to pay attention to the research surrounding coffee. While many studies have shown a link between coffee drinking and health benefits, they don't show a clear cause-and-effect relationship.

Promote memory. A study published in the journal Nature Neurology showed that when people consumed 200 mg of caffeine, research images showed that their memory was enhanced for up to 24 hours, concluding that caffeine can support long-term memory.

Protect your heart. Another study showed that caffeine can protect your heart health. In one study, 185,855 people aged 45 to 75, including African Americans, Native Hawaiians, Japanese Americans, Hispanics and whites, drank two to three cups of coffee a day and had an 18% lower risk of death from heart disease and stroke.

Promote fitness effects. According to research by the American Fitness Association, caffeine can affect blood flow, fat burning and oxygen capacity. Drinking a small cup of coffee before going to the gym every day can make you feel more energetic.

Cancer prevention: A meta-analysis of 201 studies published in BMJ found that drinking coffee can reduce the risk of cancer by 18%. The authors recommend three to four cups of coffee a day. Specifically, they found that coffee can reduce the risk of prostate cancer, in addition to endometrial cancer, melanoma, skin cancer and liver cancer.

Preventing diabetes, a study published in the Journal of Diabetes shows that coffee is just one of many factors that influence the risk of diabetes.

Delaying dementia: Although research is not conclusive, coffee or caffeine can protect against Alzheimer's disease. This may help prevent the progression of dementia in people with mild cognitive impairment. Three cups of coffee is ideal.

Avoid depression: In one study, women who drank two to three cups of coffee a day had a 15% lower risk of depression. The stimulating effects of caffeine may boost feelings of well-being and energy, releasing the happy chemicals dopamine and serotonin.

But remember, moderation is key, and if you drink too much, short-term side effects can include migraines, insomnia, nervousness, irritability, restlessness, frequent urination, stomach upset, fast heartbeat, and muscle tremors. Researchers at the Mayo Clinic note that everyone reacts to it a little differently.

It should be noted that if you want to sleep well at night, try to avoid caffeine, which can impair sleep. Another problem is pregnancy. Caffeine is contraindicated for pregnant women to avoid complications such as premature birth or low birth weight. (Lily 208399)