Foods that have as much caffeine as a cup of coffee

Studies advise not to exceed 300 milligrams of caffeine a day , although it is also true that each person responds differently to the amount consumed and tolerates more or less caffeine. The important thing is to carry out a responsible consumption adapted to each of us and our bodies . Caffeine reaches our brain quickly and acts as a stimulant of the central nervous system, especially affects our alertness, which helps us feel less tired and more awake . Consumption in excesscan cause headache. In people with sleep disorders or anxiety problems, its consumption is totally discouraged as it can worsen the situation. Another adverse symptomatology in people accustomed to taking caffeine daily is the appearance of anxiety, irritability and drowsiness when there is a sudden withdrawal .

Consumption recommendations

Studies advise not to exceed 300 milligrams of caffeine a day, although it is also true that each person responds differently to the amount consumed and tolerates more or less caffeine. The important thing is to carry a responsible consumption adapted to each one of us and to our bodies. Below is the recommended amount of caffeine per day according to the EFSA (European Food Safety Authority).

• • Healthy adult person : The total amount that the body of a healthy adult person can reach. Specify without involving any risk to the body is 400 milligrams a day . The amount would equal 5.7 milligrams per kilo.

• • Pregnant women : During the gestation period, the maximum amount of caffeine consumption should not exceed 200 milligrams. According to research carried out by EFSA, if this reference is used and no more than 200 milligrams of coffee are consumed per day, there is no risk that the fetus will not be able to develop properly .

• • Lactating women : In these cases, the recommendation is the same as for pregnant women , do not consume more than a maximum of 200 milligrams of caffeine per day. Thus, the amount of caffeine that would pass to the baby through breast milk would not exceed 0.3 milligrams per kg, which is considered safe based on studies carried out to date.

• • Children and adolescents : The data available about the effects of caffeine in this population group are not many, which makes it difficult to perform a calculation, according to the EFSA report. However, specialists conclude that the body’s ability to process this substance in those under 18 years of age is similar to that of adults . However, it must be considered that, as it could happen to an adult, ingesting caffeine can cause insomnia and decrease the number of hours of sleep .

The most important thing in case you consume caffeine , is to know the amount of caffeine that food and drinks contain , in order to be able to make a responsible intake of it. The first thing that pops into anyone’s head when they hear the word ‘caffeine’ is usually automatically coffee . However, although coffee is the caffeinated drink par excellence, there are many other foods and drinks that contain the same amount of caffeine as coffee, and you probably did not know it. Here is a list of foods that contain caffeine:

1. 1. Dark chocolate : Cocoa beans are a natural source of caffeine and the purer the chocolate , the more caffeine will be ingested.

1. 1. Soft Drinks : Soft drinks can be highly caffeinated. Both cola and those flavored like orange or lemon have caffeine. Although not all to the same extent and, in general, they can be found decaffeinated. The amount of caffeine that a soda can contain ranges from 22 to 115 milligrams.

1. 1. Ice cream : All ice creams contain a minimum dose of this substance . However, chocolate and coffee flavors are those that register the highest values .

1. 1. Energy Drinks : The amount of caffeine in energy drinks depends on the brand. Without a doubt, energy drinks are known to provide high performance and in part this is caused by the caffeine they contain. In general, they usually contain the caffeine equivalent to that of a cup of coffee , although it always depends on the brand, the amount of caffeine is between 50 and 357 milligrams.

1. 1. Sunflower seeds : Sunflower seeds are rich in vitamin E, B6 and folic acid, and do not have sugar . Some of these pipes come prepared with energizers and are a much healthier alternative to drinks of this type. However, the amount of caffeine in a serving of sunflower seeds could equal 4 cans of cola , so it is best to consume them in small amounts.

1. 1. Dried meat : It is estimated that a serving of this food contains 75 milligrams of caffeine , which would be practically equivalent to a can of soda.

1. 1. Instant oatmeal : Hard to believe, these foods are fortified with caffeine since they are made to have the same stimulating effect as a cup of coffee.

1. 1. Decaffeinated coffee : Incredibly, decaffeinated coffee is also one of the foods that contain caffeine . Although it contains much less of this compound than a normal coffee , it does not imply that it does not have it. Therefore, drinking repeated cups of decaf coffee throughout the day can be synonymous with consuming caffeine that was not intended after all.

1. Black tea : black tea is one of the foods that contains the most caffeine . Two cups of this drink are enough for the caffeine content consumed to exceed that of a cup of coffee. Of course, the properties of black tea are numerous and very beneficial for health .