Wellbeing
A cup of coffee not only tastes great, but it also helps you feel great
Not only is coffee 100% natural and a natural source of antioxidants, but coffee can also help you feel great too, when consumed in moderation of up to 3-4 cups a day.[1] Most people know coffee provides a natural boost of energy, but did you know that coffee is also proven to improve your sense of wellbeing, mood, happiness and sociability?[2,3,4] Coffee can also reduce perceived fatigue and effort during exercise, meaning you can exercise harder for longer.[5]
At low to medium consumption levels, coffee can help you stay alert, provide a boost of energy and even increase your power of concentration.[1,3] The boost of energy that coffee provides comes from caffeine, which is naturally present in coffee. More about caffeine »
Caffeine is a stimulant and it is also found in other foods such as chocolate and tea.[7] As with all things, caffeine needs to be consumed in moderation. There are 3 levels of caffeine intake, with the generally recommended limit at 300mg.[1]
Low intake: 80-250mg caffeine
Medium intake: 300-400mg caffeine
High intake: 500+mg caffeine
Some studies have demonstrated that consumption of caffeine, over 500mg per day can have negative effects including increased anxiety and reduced ability to sleep if consumed around bedtime.[1]
The table below shows the levels of caffeine present in the most common sources. Use this table to familiarise yourself with the amount of caffeine you may be consuming in your diet.[1,6,7]
| Caffeine-containing food or drink | Caffeine content |
|---|---|
| Instant coffee (250ml) | 70mg |
| Percolator/plunger coffee | 90mg |
| Espresso coffee (250ml) | 106mg |
| Tea (250ml) | 50mg |
| Energy drinks (250ml) | 80mg |
| Cola-based soft drink (250ml) | 40mg |
| Hot chocolate (250ml) | 20mg |
| Dark chocolate (20g) | 13mg |
Research shows that in some people, coffee can also improve cognitive performance on tasks that require concentration, as well as simple tasks, which requires a sustained response.[1] Coffee is great for when you need a natural pick-me up to smile through life's daily challenges.
As with most things, coffee needs to be consumed in moderation, with up to 3 to 4 cups of coffee a day being the generally accepted consumption level.[1] If you are pregnant, have a heart condition or are sensitive to caffeine, you should consult your health professional for individual advice.
Citations
| [1] | Expert Working Group. Safety aspects of dietary caffeine. Available at: http://www.foodstandards.gov.au/_srcfiles/EWG_Dietary_caffeine.pdf. Accessed on August 2009. |
| [2] | Smith A. P., Kendrick A. M. and Maben A. L. (1992) Effects of breakfast and caffeine on performance and mood in the late morning and after lunch. Neuropsychobiology 1992;26:198-204. |
| [3] | Higdon J & Frie B. Coffee and Health: A Review of Recent Human Research. Critical Reviews in Food Science and Nutrition. 2006;46:101-123. |
| [4] | Lieberman H. R. (1992) Caffeine. In Handbook of Human Performance. Edited by A. P. Smith and D. M. Jones. Vol. 2, pp. 49-72. Academic Press, London. |
| [5] | Doherty M & Smith PM. Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scand J Med Sci Sports 2005;15(2):69-78. |
| [6] | NUTTAB Australian Food Composition Tables. FSANZ 2006. Available at: http://www.foodstandards.gov.au/monitoringandsurveillance/nuttab2006/onlineversionintroduction/onlineversion.cfm?&action=getFood&foodID=01B10091. Accessed August 2009. |
| [7] | Food Standards Australia New Zealand. Caffeine. Available at: http://www.foodstandards.gov.au/foodmatters/caffeine/index.cfm Access August 2009. |
