KOMPAS.com – Coffee may be an everyday part of Indonesian society. This drink is even consumed every day, for example in the morning.
Coffee is a drink that is rich in bioactive compounds, and is even one of the main sources of antioxidants for many people.
Research shows that coffee consumption can reduce the risk of various diseases such as type 2 diabetes, neurological disorders and liver disease.
Also read: Both are black coffee, what is the difference between espresso and ristretto?
However, how much coffee is safe to consume, and are there any risks from excessive consumption?
Caffeine content in a cup of coffee
Caffeine, the main active ingredient in coffee, is the most commonly consumed psychoactive substance in the world. The caffeine content in coffee varies widely, ranging from 50 to more than 400 milligrams (mg) per cup.
As a general rule, an 8 ounce (240 ml) cup of coffee contains about 100 mg of caffeine on average.
Most sources suggest a safe limit of caffeine is 400 mg per day for healthy adults, the equivalent of 4 cups of coffee. However, some people can take more without problems.
Apart from coffee, other sources of caffeine include tea, soft drinks, energy drinks, chocolate and certain medications.
Symptoms of short-term caffeine overload
Excessive caffeine consumption in a short period of time can cause physical and mental symptoms, such as:
- Nervous
- Anxiety
- Dizzy
- Indigestion
- Irritability
- Insomnia
- Fast heartbeat
- Trembling
If you experience these symptoms, you may be sensitive to caffeine and are advised to reduce or avoid caffeine consumption.
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Caffeine tolerance varies
The effects of caffeine vary in each individual depending on genetic factors, enzymes in the liver, and receptors in the brain. Some people can sleep after drinking coffee, while others experience insomnia.
Certain medical conditions, such as anxiety, cardiac arrhythmia, or high blood pressure, also affect caffeine tolerance. Consult a doctor if you want to know more about caffeine tolerance.
Coffee illustration.Recommendations for how much coffee to drink per day
Consuming 4–5 cups of coffee per day is considered optimal for maximum health benefits.
However, if you are sensitive to caffeine, have a medical condition, or experience problems such as anxiety or sleep disorders, reduce or avoid coffee.
Also read: What’s Special about Indonesian Coffee Compared to Other Countries, It’s More Diverse
Remember that adding sugar or unhealthy ingredients to coffee can reduce its benefits.
Choose a healthy serving method to maximize the benefits of this drink, one of which is without adding sugar.
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