Coffee good or bad for you ?
Coffee – is it good or bad ? – ( via AfricAsiaEuro.com ) – In its latest scientific report on caffeine, the EFSA (European Food Safety Authority) recommends not to exceed the dose of 400 mg of caffeine per day, including 200 mg at one time.
No more than 400 mg caffeine per day
This corresponds roughly to four cups of coffee, “said Dr. Astrid Nehlig, Director of Research at INSERM. Both beyond this dose, adverse health impacts may appear, with effects on sleep, the anxiety, nervousness, tremors, heart rhythm disorders … “But these effects depend a lot on individual and genetic sensitivity to caffeine. And contrary to what we often think, coffee is not necessarily bad for the heart, it would even rather have a protective effect if one does not exceed 3 to 5 cups a day, “adds the specialist.
Robusta or Arabica beans ?
Even though it is stronger in taste, espresso is not more loaded with caffeine, it’s also the opposite! Indeed, if a 30 ml cup of espresso brings 60 to 80 mg of caffeine, a cup of 125 ml of filter coffee provides about 100 mg. “And even more if it’s” pure robusta “coffee, which is twice as rich in caffeine as” Arabica,” says Dr. Nehlig. If the filter coffee, prepared in a coffee maker, is more Caffeine-rich than espresso is because the brewing time is much longer.
Medications are metabolized in the liver
“Medications are metabolized in the liver, just like caffeine, and sometimes with the same enzyme, so caffeine can compete with these molecules, disrupting the length of time that both the drug and caffeine, with a risk of overdose or decreased effectiveness, “warns Dr. Nehlig.
Risks when on medication
Be careful if you are on treatment: always ask your doctor if there are possible interactions with the coffee because it is not always specified on the instructions. Some drug classes are particularly worthy of attention, for example, antibiotics, benzodiazepines and hypnotics or vasoconstrictors.
Drinking too close to bedtime
The effects of caffeine on the duration of sleep and the quality of sleep are proven. Indeed, caffeine binds in the brain to adenosine receptors and disrupts the action of this calming substance, generally produced at bedtime. Besides, it releases excitatory neurotransmitters, which can prevent sleep. But its effects are not the same in everyone: some can drink coffee in the evening and fall asleep without problems. “This is due to a difference in metabolism and elimination of caffeine. Some people are slow metabolizers: they slowly eliminate caffeine, which is longer circulating in their blood. And even a coffee swallowed at 16h can disrupt their sleep, “says the specialist. If you notice that you are sensitive, it is better to stop drinking coffee from 16h and reduce a little your total consumption on the day.
Coffee abuse during pregnancy
Nowadays, international associations recommend not to exceed 200 mg of caffeine per day during pregnancy. In fact, the fetus should not be overexposed because the enzymes responsible for the elimination of caffeine are still immature. There are, therefore, risks for the development of the fetus or premature delivery. “Above all, during the third trimester of pregnancy, the caffeine elimination time is multiplied by 3 and can take up to 15 hours, so it is better to limit its consumption as much as possible and not to exceed a coffee (or another caffeine drink) a day, “advises Dr. Nehlig.
Consume unfiltered coffee
“Coffee seeds are rich in lipids, especially in” cafestol “and” kahweo,” which contribute to the increase in cholesterol levels. However, when the hot water is poured directly on these seeds, these fats are extracted and go into the drink. High consumption can be detrimental to cardiovascular health, “explains Dr. Nehlig, which is why it is better to avoid boiled coffee (Turkish coffee type) or metal-fired coffee pots with a metal filter and prefer coffee makers. Paper filter or coffee pods, no problem with instant coffee, even if hot water is poured directly on it since it has been defatted, and espresso coffee contains these lipids but in minimal quantity. – via: AfricAsiaEuro.com
Other caffeinated beverages – a no go If we also consume other beverages rich in caffeine (tea type, cola soda, energy drinks …), we must take into account in its daily consumption of coffee not to exceed 400 mg of caffeine in total. A cup of tea of 150 ml brings 32 mg, a can of soda 40 mg and a can of energy drink 80 mg (the equivalent of a cup of coffee). “We can safely consume these drinks, provided to reduce the number of cups of coffee daily,” notes the specialist. via: AfricAsiaEuro.com
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