Increasingly, research shows that moderate coffee consumption not only helps with alertness but also offers numerous long-term health benefits, ranging from cardiovascular and brain function to metabolism and cancer prevention.
For many people, coffee is an indispensable part of their morning routine, helping to boost concentration while working. (Illustrative image: Pexels)
Extending lifespan
A recent study led by Dr. Lu Qi (Tulane University) showed that people who drink coffee in the morning have a 31% lower risk of dying from heart disease and a 16% lower risk of premature death from all causes compared to those who do not drink coffee.
"Drinking coffee in the afternoon or evening can disrupt circadian rhythms and hormone levels like melatonin. This leads to changes in cardiovascular risk factors such as inflammation and blood pressure," Dr. Qi explained.
Furthermore, a 2017 study also found that people who drank three cups of coffee a day had a lower risk of death, even after adjusting for factors such as diet and smoking. Another study showed that those who drank two to three cups of coffee a day reduced their risk of premature death by 12%.
Reduce the risk of developing cancer.
Coffee may contribute to a reduced risk of certain types of cancer. A study reported at the European Obesity Conference in 2019 indicated that a diet rich in phenolic acids, along with plenty of coffee, fruits, and vegetables, may help postmenopausal women reduce their risk of breast cancer.
Additionally, another analysis found that drinking coffee helps reduce the risk of primary liver cancer (HCC). Drinking two cups a day reduced the risk by 35%, while drinking five cups could halve the chance of developing the disease.
Protect your brain.
Some studies suggest that coffee may prevent brain degeneration and reduce the risk of Alzheimer's, Parkinson's, and dementia. A Chinese research group indicated that drinking 1-2 cups of coffee per day is associated with a lower risk of cognitive decline. However, drinking more does not provide additional benefits.
Drinking 1-2 cups of coffee a day may help boost brain health and reduce the risk of cognitive decline (Illustrative image: Unsplash).
A separate 2018 study in the journal Frontiers in Neuroscience also confirmed the link between coffee consumption and a reduced risk of neurodegenerative diseases.
Other analyses have also shown that coffee and similar beverages like tea are associated with a reduced risk of stroke and cognitive decline.
Liver support
A large-scale study that followed more than 495,000 people for 10 years in the UK showed that those who drank coffee daily reduced their risk of chronic liver disease by 21% and their risk of fatty liver disease by 20%.
In addition, the group that drinks coffee also has a lower mortality rate from liver disease if they unfortunately develop it.
Stabilize blood pressure
Scientists have noted that drinking up to four cups of coffee a day may reduce the risk of type 2 diabetes and high blood pressure.
Specifically, moderate coffee consumption helps reduce the risk of metabolic syndrome, including obesity, high cholesterol, high blood pressure, and insulin resistance, by an average of 26%. These syndromes can be contributing factors to diabetes, stroke, and cardiovascular disease.
Weight loss support
Research from the University of Nottingham suggests that coffee may stimulate brown fat – an energy-burning cell – thereby aiding weight loss. By activating thermogenesis, coffee helps the body burn more calories.
Another study in the Journal of Applied Physiology found that people who consumed caffeine before exercise not only felt the workout was easier but also ate about 72 fewer calories that day.
Improve your mood.
A large study of 50,000 women found that those who drank two or more cups of coffee a day were less likely to suffer from depression. Researchers say this link may be due to caffeine affecting dopamine—a neurotransmitter that regulates emotions.
Expert advice on how to drink coffee properly.
Despite its many potential benefits, experts emphasize that coffee is not a miracle cure. People should drink it in moderation.
According to the European Food Safety Authority (EFSA), the safe consumption level is 3-5 cups per day. Pregnant women or those sensitive to caffeine should exercise caution.
The American Academy of Pediatrics recommends that children under 12 years old should not consume caffeine. Children aged 12 to 18 should not consume more than 100 milligrams of caffeine per day.
In addition, the American Academy of Obstetrics and Gynecology recommends that pregnant women consume less than 200 milligrams of caffeine per day to avoid the risk of miscarriage or premature birth.
Additionally, small amounts of caffeine can be transferred from breastfeeding mothers to infants. According to the U.S. Centers for Disease Control and Prevention, breastfeeding women should limit their caffeine intake to under 300 milligrams per day.
In addition, Dr. Langer also advises people to avoid adding extra sugar and syrup, and to use skim milk if possible, as excess calories can negate the health benefits.
He also emphasized that studies on coffee are largely observational, making it difficult to completely rule out confounding factors such as diet or exercise levels.
"However, in my opinion, drinking coffee in moderation and regularly doesn't seem to harm most people. You can absolutely enjoy coffee as part of a healthy lifestyle," he said.
Drinking coffee every day is not only a habit that helps you stay alert, but it also offers many benefits for cardiovascular health, brain function, and longevity. However, like any food, it's important to consume it in moderation and understand your body's limits.
Source: https://dantri.com.vn/suc-khoe/dieu-gi-xay-ra-khi-moi-ngay-uong-mot-ly-ca-phe-20250515103847581.htm
Comment (0)