Tea and coffee varieties, which are among the most consumed beverages, are frequently preferred especially in working and education life due to the stimulating effect of caffeine.
Caffeine, which has very beneficial effects if consumed in certain amounts, is considered as an organic compound that can threaten health with many negative effects if the daily use dose is exceeded.
Therefore, in order to avoid the harmful effects of tea and coffee consumption, the benefits and harms of caffeine should be taken into consideration and daily consumption should not be exceeded.
What Are the Benefits of Caffeine?
Research shows that caffeine consumed in a certain amount daily has positive effects on decreasing physical fatigue, increasing mental activity and providing effective concentration.
Caffeine, which has a positive effect on the respiratory tract, supports the exchange of breathing and has a relaxing effect on asthma and similar breathing problems.
Caffeine, which also causes an activating effect on the digestive system, is known to facilitate digestion and reduce the risk of gallstones due to its softening effect.
Research shows that regular caffeine consumption also reduces the risk of developing parkinson’s disease.
What are the harm of caffeine?
It is supported by research results that caffeine reduces the absorption of vitamins and minerals into the body and therefore causes various ailments.
Caffeine, which prevents the storage of calcium mineral due to its diuretic effect, creates excessive negative effects on bone health. In calcium deficiency, which is an extremely important factor for the development of bones, an increase in bone resorption and bone fractures is observed.
It is known that caffeinated beverages such as tea and coffee, which are consumed in large quantities late or during the day, negatively affect night sleep, cause insomnia and greatly reduce sleep quality.
The caffeine component consumed in high amounts disrupts the heart rhythm and causes irregular and rapid heartbeat, as well as complaints such as palpitation in the chest.
It can be supported by research results that caffeine consumption during pregnancy causes negative effects on baby development and increases the risk of miscarriage especially between the 3rd and 6th months.
What should be considered in tea and coffee consumption?
The most important point to be considered during tea and coffee consumption is that the daily amount of caffeine is not exceeded. The amount of caffeine contained in tea and coffee varieties should be known and beverage consumption should be limited accordingly.
According to the results of the research, it can be said that the amount of caffeine for adults should be limited to 300 mg daily and that certain amounts of tea and coffee should be consumed in order not to exceed this amount.
1 cup of filter coffee contains 135-200 mg and 1 tea glass of brewed black tea contains 40-80 mg of caffeine. Therefore, the maximum amount of filter coffee that should be consumed daily should be limited to 2 cups, while black tea consumption should not be more than 4 tea glasses.
Another point to be considered when consuming caffeinated beverages is to consume beverages at the correct time intervals. The caffeine component, which has a stimulating effect, leads to sleep problems if it is consumed late and greatly reduces the quality of life.
Considering all these points, it is necessary to choose the morning hours if possible for tea and coffee consumption, and to avoid caffeinated beverage in the late hours.
Increased urine excretion as a result of tea and coffee consumption causes loss of water in the body and in cases where the body’s water need is not adequately met, many health problems such as fatigue, weakness, concentration disorder and dry skin occur. To prevent such problems and prevent the harmful effects of caffeine, at least 3 liters of water should be consumed per day.