Coffee is one of the most popular beverages across the world. Most of us enjoy drinking coffee but it comes with high caffeine content. It is necessary to keep a check of total caffeine intake as well per day. Caffeine is a bitter-tasting chemical which acts as a stimulant for our nervous system. People are fond of consuming coffee flavoured foods and beverages. But fitness lovers also consume caffeine due to stimulant property. Studies have shown that caffeine, when consumed in combination with carbohydrates after an intense workout session, boost the percentage of glycogen reserves.

Black coffee is a popular pre-workout due to its mood-elevating property. It makes us alert, improves mental focus and retention power of the brain. This is why, at the beginning of the day, many people, begin with a delicious cup of coffee. It also increases metabolic rate, reduces symptoms of depression and enhances  their athletic performance.

Regular coffee is rich in antioxidants which prevents free radical damage in our body. This helps keep our heart, brain, eyes, skin and other organs healthy. It also contains trace amount of nutrients like niacin, vitamin B3, potassium and magnesium. One regular cup of coffee contains approx. 70-140 mg caffeine, which varies depending upon the preparation method and coffee type.

Even with so many health benefits, caffeine comes with some downsides as well. Excess of caffeine consumption might result in heartburn, as it increases the acid levels of our body. It might make us feel jittery and increase palpitations. Caffeine addiction is another disadvantage which comes with it. It acts as a diuretic and excessive intake might leave us dehydrated. Due to these side effects, Nutrition Authorities recommend that the daily caffeine intake should not exceed 300-400 mg per day.

In order to keep a check on content, decaffeinated coffee has emerged as an excellent alternative. Decaffeinated coffee is not 100% caffeine-free.  Decaffeination is done by soaking the coffee beans in a solvent, post which they are roasted and grounded, which removes approximately 97-98% of caffeine. These days people opt for herbal teas so as to control the caffeine intake. Decaffeination process also reduces the antioxidant levels of caffeine by some percent and might affect colour and aroma.

To conclude, we can say that the caffeine intake is beneficial for our health. Consume it but it is crucial to avoid over-consumption as well. To enjoy the health benefits, choosing low caffeine alternatives over regular ones is also great option.

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