Caffeine, one of the main ingredients in coffee, has long been known to be a mild stimulant, that can raise blood pressure, increase heart rate and produce the occasional irregular beat. But many researchers now believe the effect is mild and short-lived.

In contrast, the emerging data about the health benefits of coffee consumption are numerous and diverse.

There is a strong evidence that coffee can reduce the odds of developing colon cancer, but only at higher levels of consumption – four cups a day or more. That much intake may well outweigh the benefits and have it’s own dangers attached.

However there are also benefits that accumulate even at moderate levels of coffee intake.

Coffee, like wine, contains antioxidants that help prevent heart disease and certain cancers by removing cell-destroying free radicals from the blood. There are studies that say the concentration of antioxidants is greater than that found in cranberries, apples or tomatoes. However, there many other valuable vitamins, minerals and fibers in fruits and vegetables that coffee doesn’t have, so it shouldn’t be used as substitute to them.

In addition to the obvious contribution to mental alertness, Chinese studies strongly suggest that coffee can even help reduce the effects of Parkinson’s disease.

Both American and Scandinavian studies suggest that decaf and regular coffee help reduce the risk of type-2 diabetes. It is good news for the Scandinavians who have the highest per capita consumption in the world.

Furthermore, there is some evidence that coffee may reduce the risk of developing kidney stones and gallstones.

Caffeine has been shown to reduce constriction of airways in asthma sufferers, with moderate consumption. In addition to the caffeine, coffee contains theophylline, a bronchodilator which helps the effect.

But not surprisingly those benefits come with their share of risks.

Though mammalian sperm swim faster, longer and farther in fluids laced with coffee, some studies link heavy coffee drinking with reduced fertility.

Moreover, increased coffee consumption has been associated with higher blood levels of homocysteine, recently shown to be a risk factor for coronary heart disease. Some studies have shown an increase in LDL-cholesterol (the ‘harmful’ kind). To what degree these factors actually contribute to heart attacks is still a matter of debate.

Coffee contains cafestol, a substance which is known to raise cholesterol levels, especially in coffee made by the European method of boiling ground beans in water. Percolated or filtered coffee, favored by most Americans, on the other hand, removes it. Decaf coffee might be an exception.

Women who drink coffee lose more calcium and tend to have less dense bones than non-caffeine consumers. Drinking four or more cups per day also doubles the risk of urinary incontinence.

As you can see, there are both pros and cons to drinking coffee as well as passionate advocates for the both sides. Which side outweighs the others? The jury is still out in this matter. Future studies should bring more light into this, until then use your better judgement.

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So, that raises the question, if a bigger caffeinated drink is always better? Let’s see what’s the amount of caffeine in one average cup (200 ml/7 oz):

Brewed coffee: 60-130 mg
Instant coffee: 65-100 mg
Decaf coffee: 2-5 mg
Black tea: 40-50 mg
Green tea: 15-25 mg
Hot chocolate: 3 – 35 mg

If you prefer something smaller, then one shot (30 ml/1 oz) of

Espresso contains 25-50 mg caffeine.

If it’s hot outside and a hot drink just might be a little too hot, there are some cool options too:

Red Bull Energy Drink (250 ml/8.3 oz): 80mg
Can of Cola (350 ml/12 oz): 35-45 mg

Or maybe something to nibble?

Dark chocolate: (100 g/3.3 oz) 66 mg
Milk chocolate: (100 g/3.3 oz) 20 mg
Caffeine pill: 100 mg

As you see, a double espresso may contain more caffeine than one regular coffee. And if you need to stay awake then decaffeinated coffee is a waste of time unless you don’t drink a whole bucket of it. Then again, a caffeine pill is very small and effective but where’s the beauty in eating pure caffeine?

Of course, it can be fun to stay up all night with the help of caffeine, but don’t get carried away – you need to sleep too.

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