Hello everyone! I hope all of you are doing great. So in this we will tell you all about Benefits/effects of caffeine. Most of us start our day with a cup of coffee that has a huge amount of caffeine in it, and let’s take some time to understand its effect. Whether it is good for our body or not. . This blog is specially for all the caffeine lovers who wants to know about benefits and effects of caffeine
Caffeine
Caffeine is a central nervous system (CNS) stimulant of the methylxanthine class. It is the world’s most widely consumed psychoactive drug. Unlike many other psychoactive substances, it is legal and unregulated in nearly all parts of the world. There are several known mechanisms of action to explain the effects of caffeine. The most prominent is that it reversibly blocks the action of adenosine on its receptors and consequently prevents the onset of drowsiness induced by adenosine. Caffeine also stimulates certain portions of the autonomic nervous system.
Caffeine is a bitter, white crystalline purine, a methylxanthine alkaloid, and is chemically related to the adenine and guanine bases of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA). It is also found in the seeds, fruits, nuts, or leaves of several plants native to Africa, East Asia, and South America. It helps protect them against herbivores and competition by preventing the germination of nearby seeds and encouraging consumption by select animals such as honey bees.
Sources Of Caffeine
- Dark Chocolate
| Caffeine per oz(28 Beans) | Caffeine per 100g | Caffeine per 200 Calories |
| 336mg (84% UL) | 839mg (210% UL) | 311mg (78% UL) |
- Coffee
| Caffeine per 8oz Cup | Caffeine per 100g | Caffeine per 200 Calories |
| 95mg (24% UL) | 40mg (10% UL) | 8000mg (2000% UL) |
- Energy Drinks
| Caffeine per 8oz Cup | Caffeine per 100g | Caffeine per 200 Calories |
| 91mg (23% UL) | 38mg (10% UL) | 123mg (31% UL) |
- Green Tea
| Caffeine per 8oz Cup | Caffeine per 100g |
| 28mg (7% UL) | 12mg (3% UL) |
- Sodas
| Caffeine per 16oz Bottle | Caffeine per 100g | Caffeine per 200 Calories |
| 49mg (12% UL) | 10mg (3% UL) | 49mg (12% UL) |
- Espresso
| Caffeine per 1oz Shot | Caffeine per 100g | Caffeine per 200 Calories |
| 63mg (16% UL) | 212mg (53% UL) | 4711mg (1178% UL) |
- Coffee Liqueur
| Caffeine per 1.5oz Shot | Caffeine per 100g | Caffeine per 200 Calories |
| 14mg (3% UL) | 26mg (7% UL) | 15mg (4% UL) |
- Black Tea
| Caffeine per 8oz Cup | Caffeine per 100g |
| 26mg (7% UL) | 11mg (3% UL) |
Benefits of Caffeine
Caffeine has a lot of health benefits. Some of them are medically approved, and some are not. A few of the benefits are:-
Weight Loss:- Caffeine can also help reduce weight or prevent weight gain, and it helps suppress the urge to eat and maintains the appetite for the day. Also, by stimulating thermogenesis, the body produces more and more heat and energy from digesting food.
Alertness:- A 75-mg serving of caffeine can increase attention and Alertness, and a 160 to 600-mg dose may improve mental Alertness, speed reasoning, and Memory also.
Sports performance:- Caffeine can improve physical performance during endurance exercise. The European Food Safety Agency (EFSA) recognizes that caffeine can increase endurance performance, endurance capacity, and reduction in perceived exertion.
Brain function:- However Caffeine affects adenosine receptors in the brain. Coffee also contains polyphenol antioxidants, and these, too, act on various pathways. Studies have suggested that drinking coffee may help enhance some thinking skills and slow the mental decline of age. However, more research is needed to confirm this.
Alzheimer’s and Parkinson’s disease:- Research has found that lifelong caffeine consumption may also reduce the risk of developing Alzheimer’s disease. Studies have also reported that people with a higher coffee consumption have a lower risk of Parkinson’s disease.
Memory:- Research from Johns Hopkins University also suggests that a dose of caffeine after a learning session may help boost long-term Memory.
Liver and colon:- It has been suggested that caffeine enemas may also help prepare the colon for an endoscopy or colonoscopy by supporting the excretion of bile through the colon wall. Proponents claim that a caffeine enema increases glutathione levels, an antioxidant, and so it supports the natural processes of detoxification in the Liver. Coffee consumption may help decrease the risk of cirrhosis and slow disease progression in hepatitis C infection. So observational studies have found that coffee may have protective benefits for people with hepatocellular cancer.
Eyelid spasm:- There is some evidence that caffeine may also help protect people from an eye disorder known as blepharospasm. This condition, caused by abnormal brain function, makes people blink incessantly and leave them functionally blind.
Cataracts:- Researchers have also found that caffeine may help protect the eye’s lens against damage that could lead to the formation of cataracts.
Kidney stones:- However a study of 217,883 participants analyzed the association between caffeine intake and the risk of developing kidney stones. Those who consumed more caffeine had also a lower risk of developing kidney stones.
Mouth, throat, and other cancers:- In a study of 968,432 men and women, participants who drank than 4 cups of coffee a day had a 49-percent lower risk of death from oral cancer, compared with those who drank no coffee at all or only an occasional cup.
Other possible cancer-related benefits include:
- you a lower risk of endometrial cancer
- you a reduced risk of prostate cancer
- your protection against head and neck cancer
- your protection against the recurrence of breast cancer
Stroke:- Data for 34,670 women in Sweden without a history of cardiovascular disease indicated that women who drank more than one cup of coffee per day had a 22 to 25-percent lower risk of Stroke compared with women who drank less. Low or no coffee drinking appeared to be linked to an increased risk of Stroke.
Type 2 diabetes:- One longitudinal study found that participants who increased their coffee intake by more than one cup a day over four years had a 1 percent lower risk. They were trusted to be the Source of developing type 2 diabetes compared with people who did not change their intake.
People who lowered their daily consumption by more than one cup of coffee showed a 17 percent higher risk for type 2 diabetes. A study published in Diabetes Care in 2004 linked a high coffee consumption over four weeks with increased fasting insulin concentrations. However, the reasons for the link were unclear. It may be due to lowered insulin sensitivity, meaning the body does not use the insulin produced efficiently.
Effects of Caffeine
Some studies highlight the potentially harmful effects of caffeine.
Depression:- A high caffeine intake may worsen anxiety and Depression also . Research published in 2016 found that, in 234 middle school students in Korea, a higher caffeine intake was also linked to higher weight, lower academic achievement, and a higher risk of severe Depression. However, whether caffeine leads to Depression or Depression causes people to consume more caffeine remains unclear.
Blood sugar:- People with type 2 diabetes report that their blood glucose levels rise after consuming caffeine. There is evidence that caffeine may impair insulin action, leading to a small but detectable rise in blood sugar levels, particularly after meals.
Pregnancy:- Studies have suggested that more than 300 mg a day of caffeine, or the amount equal to around three cups of coffee, could lead to:
- Loss of pregnancy
- Delayed fetal growth
- abnormal fetal heart rhythm
According to the National Institutes of Health (NIH), the weeks before Pregnancy also count. Research shows that if both parents consume more than two caffeinated drinks a day in the weeks before they conceive, a loss of Pregnancy may be more likely rested Source.
Women should limit their caffeine intake to 200 mg or less during Pregnancy.
Breast-feeding:- Caffeine passes into breast milk in small amounts, and it may build up in the nursing infant. Infants whose mothers drink large amounts of caffeinated beverages may be jittery and have trouble sleeping.
Gout:- However an additional caffeine intake may trigger a gout attack in people with the condition. Drinking six or more caffeinated beverages in 24 hours has also been associated with an almost four-fold increase in the risk of recurrent gout attacks.
Incontinence:- A study that looked at 1,356 women found that those with an intake of 329 mg of caffeine a day, equivalent to about three cups of coffee or more, had a 70-percent higher chance of bladder problems.
Insomnia:- Consuming Caffeine three and even 6 hours before bedtime can significantly disrupt sleep. Up to 6 hours before bedtime, caffeine can reduce objectively measured total sleep time by more than 1 hour.
Headaches;- A population-based study found that dietary and medicinal caffeine consumption may be a modest risk factor for triggering chronic daily headache, regardless of headache type.
Menopause;- A study published in the journal Menopause found that women who consumed Caffeine during Menopause were more likely to rest. to have hot flashes and night sweats.
CONCLUSION
Moderate amounts of caffeine appear not to be harmful, and a moderate intake of caffeine may bring health benefits. The FDA recommends an intake of no more than 400 mg a day. However, the impact will vary according to the amount consumed, the individual’s size, sex, sensitivity to the effects, and any medications or supplements they may be taking.
Pure caffeine can be dangerous, even life-threatening, and should be avoided. In addition, the current trend for adding caffeine to foods such as gum and ice cream, items that commonly target children, remains a matter of concentrated Source, and investigations are ongoing. Anyone wishing to give up caffeine should cut down over a few days rather than once to avoid uncomfortable symptoms.
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