CAFFEINE
What is it?
Caffeine is an alkaloid found in both the seeds and leaves of coffee, tea, cacao, cola and mate plants. A cup of coffee contains about 5 cg of caffeine and its stimulant action, which lasts for one or two hours after it has been drunk, acting on the cerebrospinal nervous system, heightens our mental faculties, keeping away sleepiness, boredom, fatigue (including mental fatigue) and depression. It bolsters memory, learning capacity, perception and concentration, and facilitates the perception of sensory stimuli; it abates headaches and migraines.
The scientific community agrees on the amount of caffeine that can be introduced in a day, indicating 300 mg/die of caffeine for an adult, i.e. about 4-5 mg of caffeine per kg of body weight per day: e.g. a man weighing 70 kg = 4.5 x 70 = 315 mg.
To get an idea of what it means in terms of dose, these are the quantities of caffeine contained in some of the most common beverages/foods: - Espresso or mocha 40-80 mg per cup
- American coffee 115-120 mg per cup
- Instant coffee 65-100 mg per cup
- Decaffeinated coffee < 5 mg per cup
- Cappuccino 70-80 mg per cup
- Chocolate 30-40 mg per 60-g bar
- Tea 40-50 mg per cup
- Cola drinks 35-50 mg per can
- Energy drinks with caffeine or guarana 50-100 mg
The positive effects of caffeine
Coffee makes you beautiful The stimulating and toning properties of caffeine help fight skin imperfections and are thus used in many cosmetic products. Antioxidant properties Many studies show that coffee — both normal and decaffeinated — contains large quantities of antioxidants. A study by Dr Joe Vinson (University of Scranton, Pennsylvania, United States) demonstrates that it is the main source of antioxidants in the American diet, surpassing fruit and vegetables. Antioxidants protect against liver and colon cancer, Type 2 diabetes, Parkinson’s Disease and heart problems.
Coffee and physical performance A study published in Current Sports Medicine Reports discovered that caffeine improves performance and stamina during intense and prolonged effort. Caffeine stimulates the cerebral receptors, which respond by producing energy. Coffee and mental performance Caffeine increases concentration and attentiveness, and reduces fatigue. This is important in situations in which attention decreases. Caffeine improves performance in tasks that require a constant response. It also improves short-term memory.
