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Caffeine: out and about
Are you among many who take time in the morning and throughout the day to indulge in the rich flavour of coffee? Be it savouring this warm drink when you wake up, catching up with friends at the coffee shop or just chilling out with a cuppa, coffee always adds that extra flavour to your day.
What you are also probably wondering is whether you have had enough of caffeine for the day and how much is safe to consume.
What is Caffeine?
Caffeine is a naturally occurring substance found in the leaves, seeds or fruits of more than 60 plants.
Its food sources include…
Coffee beans, cocoa beans, Kola nuts, and tea leaves which are all used to make beverages such as coffee, tea, soft drinks, energy drinks and chocolate. Caffeine is used as a flavour in a variety of beverages. But its concentration, amount and availability differ from one source to another.
What does it do?
Caffeine is known for its “wake-up” effect and this is its primary reason behind which people use it in every society.
Stimulant effect of caffeine…
Stimulation: Caffeine has a stimulating effect on both physical and mental performance so it is ideal to take it in the morning, during the afternoon work break or in the evening for a long study night. If you want to enjoy a good night’s sleep, it is better to avoid drinking coffee at least 4 hours before bedtime, especially if you’re a light sleeper.
Alertness: Caffeine helps you stay alert, overcomes fatigue and drowsiness and enhances your mood and thus gives you a boost for the day. It also helps increase short-term memory and improves concentration and reasoning abilities.
How much is allowed?
300 mg of caffeine per day or the equivalent of 3-4 cups of soluble coffee is considered a moderate consumption for normal people. You can enjoy a cup of coffee after breakfast, one with your morning break, after lunch, and a cup when out with friends or simply when resting at home.
Caffeine content in different coffees:
| Type of coffee | Average (mg) | Range (mg) |
| Coffee (180 ml cup) | ||
| Brewed, drip method | 130 | 110 - 150 |
| Soluble Coffee | 74 | 40 - 108 |
| Decaffeinated, brewed or instant | 3 | 1 - 5 |
| Espresso (35 ml cup) | 40 | 30 - 50 |
| Turkish coffee (70 ml) | 120 | 110 - 135 |
Did you know?
Two cups of coffee can increase alertness for several hours but it takes an average of 20-30 minutes to take effect.
If your concentration slips at work, or you are studying for exams or simply when you feel an afternoon slump, take a break with coffee which will stimulate your mind and help you go back to work and your studies in a fresh and refreshed mood.
