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The Jewish Home | MAY 12, 2022
Health & F tness
Crank Up the Caffeine by Aliza beer MS, rD, cDN
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OctOber 29, 2015 | the Jewish Home
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very day, billions of people rely on caffeine to help them wake up and function throughout their busy day. Interestingly, the FDA says that about 80 percent of U.S. adults ingest some form of caffeine daily. Americans drink about 400 million cups of coffee every day. Caffeine is a natural stimulant that is found in coffee, tea, and cacao. When it reaches your brain, it increases activity and makes you feel more awake and alert. It does this by blocking the effects of adenosine, a neurotransmitter that relaxes the brain and makes you feel tired. Evidence suggests that moderate caffeine consumption comes along with benefits and risks.
Sources of Caffeine 1. Coffee: Coffee is the most common source of caffeine and contains about 95mg per an 8 oz serving. A decaf 8 oz cup of coffee contains about 2mg of caffeine. Cold brew coffee contains the most caffeine, as a 12-oz cup has between 153mg and 238mg of caffeine. A cup of instant coffee contains about 62mg of caffeine, while a single shot espresso contains 63mg caffeine. 2. For many, it’s hard to imagine a day without a cup of joe. The question is, is drinking coffee good for you? Accord-
ing to research, coffee contains antioxidants that can help reduce inflammation and decrease the risk of disease. However, there is such thing as having too much of a good thing. Excessive coffee intake can cause raised blood pressure, anxiety, insomnia, and increased heart rate. Dietary guidelines say that drinking 3-5 cups of coffee daily is safe. This means keeping caffeine intake below 400mg will ensure you are safe. However, these rules don’t apply to pregnant women. Pregnant and breastfeeding women should lower their caffeine consumption and follow their doctor’s recommendation. 3. Tea: Tea is an aromatic beverage prepared by pouring hot water over tea leaves. Camellia sinensis is the tea plant that caffeine is naturally found in. Tea is the second most common source of caffeine and contains about 26mg per 8oz serving – coffee has almost four times as much caffeine than tea. 4. Black tea has the highest caffeine content of all teas as it contains 47g caffeine per 8oz serving. Green tea is the second highest as it contains 28g per 8oz serving. White and oolong teas have lower caffeine content but higher antioxidant content. Most herbal tea is naturally caffeine-free because herbals don’t contain any tea leaves. If you are sensitive to caf-
feine, you can brew less tea leaves and use colder water so less caffeine will be extracted from the tea. 5. Cacao: Did anybody ever warn you to not eat chocolate before bed? This is because chocolate is made from cacao. Cacao is chocolate in its rawest form. It contains 12mg caffeine per tablespoon. Cacao is known to be a natural energy booster because it contains a small amount of caffeine and a compound called theobromine, which has a stimulant effect. Caffeine is found in cacao byproducts including cocoa powder and chocolate. 6. Other sources: Caffeine is naturally found in some leaves, nuts, and seeds. The caffeine is usually harvested from these natural sources and added into many caffeinated foods and drinks. Caffeine is also added into many drugs like cold, pain, weight-loss, and allergy medications. Caffeine is also added to beverages like soda and energy drinks. One cup of Coke contains 34mg of caffeine, and one can of 8.4oz Red Bull contains 77mg of caffeine.
Tolerance to Caffeine As you continue to ingest caffeine daily, your body builds up a tolerance to it. As your body gets used to caffeine, you
benefit less from its effects. If you start to feel restlessness, headaches, or anxiousness, consider decreasing your caffeine intake slowly by either consuming it less often or in smaller amounts to decrease your tolerance to caffeine. A good rule to follow is to consume one cup of coffee each day, and on days where you feel you need more, have that second cup so it has a stronger effect on you. If you are looking to decrease caffeine from tea, consider shortening the brew time or choosing herbal teas that do not contain caffeine. Cutting back gradually, shortening the brew time, or going decaf can help you change your caffeine habits.
Benefits of Caffeine 1. Alertness: Caffeine helps keep you alert and awake by blocking sleep-promoting receptors in your brain. 2. Decrease risk of suicide: Studies found that the risk of suicide in adults who drank 2-4 cups of caffeinated coffee daily was about half compared to those who didn’t drink caffeinated coffee. Caffeine boosts neurotransmitters in the brain, which can increase mood. 3. Decreases the risk of oral cancer. 4. Decreases the risk of developing Alzheimer’s and dementia. 5. May boost metabolism: Caffeine
