Caffeine has been one of the most controversial naturally found substances in food. With the early onset of darkness and the extra holiday chores, we may be reaching for that extra cup of caffeine beverage as the night moves on. Is that a healthy fixation? Should we be shying away from drinking that extra cup of coffee?

According to the International Food Information Council Foundation, a moderate intake of caffeine, about 300 mg/day, about three cups of coffee does not cause adverse health effects in healthy adults. However, some folks, including those with hypertension and the elderly, may need to be more reserved in their consumption of caffeine.

The council’s report which was released last March continues on to suggest that caffeine may actually reduce the risk of some chronic diseases. “Diabetes, Parkinson’s, Liver, Colorectal cancer in addition to improving the immune system may be reduced with the consumption of 300mg/day.

Caffeine is naturally occurring in foods. The amount in foods varies depending upon the type of product and serving size. Here are a few examples in how caffeine varies in foods:

Coffee, drip ranges 65-120

Espresso 1oz 30-50

Teas 20 – 90

Soft drinks, cola 30 – 60

Cocoa 3-32

Caffeine has also been found in some studies to improve athletic and alertness. Some studies did report caffeine casing anxiety, with extreme levels, 1.000 – 2,000 mg caffeine per day.

How do you know how much caffeine is really in the products that you are consuming? Check with the manufacturer. For instance, you may want to compare high energy drinks with regular cola.

It is important to learn more about what you eat and drink, especially when it comes to a controversial topic such as caffeine. Cooperative Extension in Iowa State University (yes, I am quoting Iowa State for those PSU football fans) gives these cautions:

The International Olympic Committee (IOC) has banned caffeine above a urine level of 12 micrograms/ml. This would be the result of drinking 4 large cups of coffee.

Caffeine crosses the placenta and is transferred into breast milk so it is not recommended for pregnant or breast feeding women.

Some people become dependent on caffeine, experiencing withdrawal symptoms such as headaches, fatigue or drowsiness if they abstain.

In addition, according to the American Institute for Cancer Research, those persons undergoing chemotherapy may be advised to limited caffeine during treatment

Meanwhile if you need that extra surge of energy and you have only had two cups of coffee or equivalent of caffeine, try this holiday drink mix. It can be packaged as a great gift from the kitchen:

Swiss Mocha Flavored Coffee

1/4 C. Powdered Creamer

1/3 C. Sugar

1/4 C. Instant Coffee

2 T. Powdered Baking Cocoa

2 T. cinnamon (optional)

Process in a blender on liquefy until well blended. Store in an air tight container. Use by tablespoonfuls according to taste. Spoon in cup and add hot water

About the Author

Mary R. Ehret, M.S., R.D., L.D.N., is with Penn State Cooperative Extension, Luzerne County, 16 Luzerne Ave., West Pittston, Pa., 18643. (570) 825-1701/602-0600. Fax (570) 825-1709. mre2@psu.edu.

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