The Indian Council of Medical Research (ICMR) recently unveiled a series of dietary guidelines aimed at promoting healthier lifestyles among Indians. Among these recommendations, the ICMR, in collaboration with the National Institute of Nutrition, advises moderation in the consumption of tea and coffee.
Researchers caution against excessive caffeine intake, highlighting its potential to stimulate the nervous system and induce physiological dependence, with potential long-term health consequences. While complete avoidance of these beverages is not advocated, individuals are encouraged to be mindful of their caffeine consumption and ensure that daily intake does not exceed 300 mg.
The caution extends to the presence of tannins in caffeine-containing beverages, compounds known to bind with proteins and minerals, including iron. Excessive consumption of caffeine can lead to decreased iron absorption in the body, potentially resulting in long-term iron deficiency.
Iron deficiency is concerning as it is essential for the production of hemoglobin, a protein crucial for oxygen transport in the body. Moreover, consuming caffeine on an empty stomach may disrupt stomach acidity levels, leading to feelings of nausea and morning sickness. Additionally, excessive caffeine intake can contribute to high blood pressure and abnormal heart rhythms.
For individuals seeking to reduce their caffeine dependence, the ICMR suggests exploring healthier alternatives to milk tea and coffee. Options include:
1. Green Tea: Known for its health benefits, green tea is caffeine-free and offers a gentle energy boost without the drastic effects associated with coffee. It also aids in relaxation, digestion, and weight loss.
2. Kombucha: This organic beverage undergoes a double fermentation process, retaining essential nutrients and offering a refreshing alternative to traditional caffeinated drinks.
3. Golden Milk Turmeric Tea: A blend of turmeric and milk, this soothing beverage provides a flavorful and healthy alternative to chai, with benefits for digestion, skin health, and sleep.
4. Lemon Water: Simple yet effective, lemon water serves as a refreshing summer drink that supports skin health and digestion, offering a quick and easy addition to daily routines.
By embracing these alternatives, individuals can reduce their reliance on caffeine while still enjoying flavorful and beneficial beverages. Mindful consumption is key to maintaining overall health and well-being.
