How much coffee we should drink?

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Most people need a cup of coffee to start their morning, to keep them awake and to increase their productivity. It is a popular beverage that is widely consumed around the world, it is rich in many bioactives and antioxidants. However many coffee lovers want to know how much coffee is safe to drink and whether its excess intake has any risks.

Coffee and caffeine:
When you think about coffee caffeine is the first thing that comes into your mind. Caffeine is an active ingredient of coffee, it works by stimulating the central nervous system, heart and muscles. The amount of caffeine in a cup of coffee is variable from 70 to 400 mg per cup.

How much coffee you can safely drink?
Several studies have found out that daily intake of four cups of coffee is a safe amount. Even federal dietary suggests that three to five (eight ounces) cups per day (containing 400mg of caffeine ) is the healthy diet.
Pregnant women should limit the intake of caffeinated coffee to one (12 oz) cup which is (200 mg of caffeine) per day because in pregnant women caffeine can cross the placenta and reach the fetus. However, the fetus has problems metabolizing caffeine.

 Health benefits related to coffee:
It has many health benefits. A study has been conducted by scientists to find out the relation between coffee consumption and type 2 diabetes, they concluded that daily intake of coffee lowers the risk of type 2 diabetes. Four cups of coffee bring the greatest decrease in risk up to 85% in liver cirrhosis. Drinking coffee can also reduce the risk of Alzheimer's disease, Parkinson's disease, and liver cancer. People who take beverages such as coffee may have a lower risk of developing gallstones. Coffee intake is safe with usual levels of intake and is more likely to improve many health conditions. 

Outcome of high level of coffee intake :
People who on a daily basis drink more than 4 cups of coffee can face many health problems like insomnia, nervousness, restlessness, upset stomach, anxiety, increased heart rate and breathing rate. The caffeine in coffee might make the symptoms of mania worse. Drinking high amounts of caffeinated coffee can also cause glaucoma. It's not the caffeine alone that can be harmful, people load their coffee mugs with sweeteners, cream, sugar and many other add on can also become the reason for many other health issues. 

Bottom line:
Taking everything into account, there is good news for coffee lovers that drinking coffee in a limited amount has many health benefits and it wouldn’t be unhealthy. But its excessive intake can cause many health issues and problems.

By: Sakina Raza

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