About 12.6% of the world’s population drinks coffee every day, with each person drinking an average of two cups. The question of “how much is enough” or “is caffeine safe?” is always controversial. Recent studies show that the answer is not simple.
A Harvard University (USA) study that followed nearly 50,000 women for 30 years published last June noted that drinking coffee regularly can help women age healthily. Consuming 1 to 3 cups/day is associated with cardiovascular benefits and reduced mortality rates.
Other analyses have warned that excessive coffee consumption may increase the risk of dementia. An article in the Journal of the American Heart Association confirmed a link between high coffee consumption and a higher risk of death from heart disease in people with high blood pressure.
Experts say that the benefits, harms and appropriate amount of coffee depend on each person's lifestyle and health status. As with many other foods, moderation is still an important principle.
Coffee is a popular drink in the world.
How many cups of coffee should I drink a day?
Indian expert Deepak Chopra shared that he usually drinks 2-3 cups of coffee in the morning - this number is considered within the safe range.
Nutritionist Roxana Ehsani, who currently lives in the US, agrees: “Drinking 2-3 cups before noon is safe, as long as the total amount of caffeine does not exceed 400mg per day.” This is also the limit recommended by the US Food and Drug Administration (FDA) - including caffeine from tea, energy drinks, soft drinks and chocolate.
Some people may be more sensitive to caffeine and should consume less than the recommended amount. “If you feel too tired and the caffeine doesn’t help you stay awake anymore or your heart starts racing, that’s a sign you should stop drinking coffee,” says nutritionist Jessica Sylvester.
Pregnant women should consider cutting back on caffeine. People with diabetes or heart disease should watch the sugar content of their coffee, says Nikki Cota, MD, a Mayo Clinic expert.
When it comes to teens, scientists are divided, but the American Academy of Pediatrics says it's best to avoid caffeine at this age.
For adults who are drinking two or more cups, nutritionist Maddie Pasquariello recommends paying attention to how your body reacts and avoiding drinking coffee on an empty stomach. Ehsani also suggests drinking water or having a snack before drinking coffee.
According to the USDA , coffee contains several nutrients that contribute to its health benefits. One cup of black coffee (240 ml) provides small amounts of essential vitamins and minerals such as vitamin B2, B3, magnesium, potassium, and manganese. Coffee is also rich in antioxidants, especially chlorogenic acid, which may help reduce inflammation and protect against certain diseases.
When consumed straight, coffee contains virtually no calories, fat or sugar, but adding cream or sugar can alter its nutritional value. The main active ingredient – caffeine – stimulates the central nervous system and helps increase alertness.
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