Every day, millions of people consume caffeine through tea, coffee, chocolate or various beverages. Caffeine mixes with the blood within an average of 1 hour and is eliminated within 5-6 hours. However, if one becomes addicted, caffeine is taken again before this period expires.
Caffeine intake; It can be beneficial for stimulating the mind, increasing metabolic rate, aiding digestion and improving performance in athletes. But it should not be forgotten that excessive caffeine consumption can cause irritability in behavior, impaired calcium metabolism (and therefore osteoporosis), stress, heart palpitations, high blood pressure and sleep disorders. Therefore, it is important not to exceed the safe dose.
Caffeine consumption up to 300 mg per day is considered safe in healthy adults. The caffeine content of some foods and beverages is as follows:
Turkish coffee (50 ml) 60 mg caffeine
Espresso (50 ml) 40 mg caffeine
Filter coffee ( 150ml) 112 mg caffeine
Latte (225 ml) 80 mg caffeine
Green tea (150 ml) 30-50 mg caffeine
Black tea (150 ml). ) 40-80 mg caffeine
Dark chocolate (20 g) 15 mg caffeine
Cola (330 ml) 55 mg caffeine
Pregnant women/those planning pregnancy, high Hypertension patients, those with stomach disorders and those at risk of osteoporosis (especially post-menopausal women) need to make serious restrictions.
For children, a maximum of 35-40 mg of caffeine per day is recommended. It is necessary to be aware that this limit is exceeded with 1 can of cola.
Caffeine tolerance varies from person to person. Even if you do not exceed the limit, if you feel nervousness, insomnia, anxiety, headache, palpitations, stomach upset or unhappiness, you can understand that you have consumed more caffeine than you can tolerate.
In summary, caffeine is present in foods and beverages that are on the indispensable list for most of us. Of course, it does not seem possible to avoid this completely. However, it is best to limit the amount, be aware of safe limits and adjust consumption accordingly.
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