The Indian Council of Medical Research (ICMR) has recently updated its dietary guidelines, directing a cap on daily caffeine intake to enhance public health. These guidelines address the need to moderate tea and coffee consumption to avoid adverse health effects. This article provides related facts about caffeine content, and explores the health benefits and risks of tea, including the popular masala tea.
To understand the impact of caffeine on health, it's crucial to know the caffeine content of different beverages. Here's a table summarizing the typical caffeine levels:
Beverage |
Caffeine Content (per 150 ml) |
|
Brewed Coffee |
80-120 mg |
|
Instant Coffee |
50-65 mg |
|
Black Tea |
30-65 mg |
|
Green Tea |
20-45 mg |
|
Masala Tea |
30-50 mg |
The ICMR now recommends limiting daily caffeine intake to no more than 300 mg. This amount is equivalent to approximately 2-3 cups of brewed coffee or 3-4 cups of tea. These guidelines aim to mitigate several health concerns associated with excessive caffeine consumption, including impaired iron absorption, increased blood pressure, and digestive issues.
Inhibited Iron Absorption: Tea and coffee contain tannins, which can interfere with iron absorption when consumed around meal times. This can lead to iron deficiency and anemia if not managed properly.
Increased Blood Pressure and Cardiac Issues: High caffeine intake can contribute to elevated blood pressure and irregular heart rhythms, posing risks for cardiovascular health.
Digestive Health: Consuming caffeine-rich beverages during meals can dilute stomach acid, impairing digestion and nutrient absorption. This may negatively affect overall digestive health.
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When consumed in moderation, tea can offer several health benefits:
Rich in Antioxidants: Tea contains antioxidants like catechins and polyphenols, which help combat oxidative stress and reduce inflammation.
Improved Heart Health: Regular tea consumption has been linked to a reduced risk of cardiovascular diseases due to its positive effects on blood pressure and cholesterol levels.
Enhanced Digestive Health: Herbal teas, especially those containing ginger or peppermint, can aid digestion and soothe digestive discomfort.
Exceeding the recommended caffeine limit can lead to several health issues:
Inhibited Iron Absorption: Tannins in tea and coffee can bind to iron in the digestive tract, reducing its absorption and potentially leading to iron deficiency anemia.
Increased Blood Pressure: High caffeine consumption can elevate blood pressure and contribute to heart problems, especially in individuals with pre-existing conditions.
Digestive Discomfort: Drinking tea or coffee during meals can dilute stomach acid, impairing digestion and nutrient absorption.
Masala tea, celebrated by TasteAtlas as one of the world's best non-alcoholic beverages for 2023-24, offers specific health benefits:
Anti-inflammatory Properties: The spices used in masala tea, such as ginger, cardamom, and cinnamon, have anti-inflammatory effects and can help manage conditions like arthritis.
Enhanced Circulation: The warming spices in masala tea can improve blood circulation and support cardiovascular health.
Digestive Aid: Ginger and cardamom in masala tea can enhance digestion and relieve nausea.
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Moderation is Key: Stick to the ICMR's recommendation of 300 mg of caffeine per day. This helps enjoy the benefits of tea and coffee without overloading on caffeine.
Timing Matters: Avoid consuming tea and coffee within an hour before or after meals to prevent interference with iron absorption and digestion.
Hydration: Opt for water with meals to support digestion and nutrient absorption.
Balanced Diet: Complement tea and coffee with a diet rich in fruits, vegetables, and whole grains to maintain overall health.
In conclusion, while enjoying caffeine in moderation can be part of a balanced lifestyle, regular health monitoring is essential to maintaining overall wellness. Make informed choices by keeping track of your health, and take proactive steps towards a healthier you.
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Related Read: If weight management is your goal, try incorporating these 7 Healthy Morning Empty Stomach Drinks To Boost Your Weight Loss
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