Vietnam's exported nuts worth more than 5 billion USD are beneficial to health in many ways.

(Dan Tri) - A cup of coffee in the morning, if drunk in the right dose and at the right time, not only helps you stay awake but is also a simple way to protect your liver, heart, brain and immune system every day.

Coffee, a small bean, has become an indispensable part of the lives of millions of Vietnamese people, not only as a catalyst to start the morning.

Many scientific studies around the world have proven that, in addition to its ability to help you stay awake, coffee contains hundreds of beneficial biological compounds that help protect the brain, liver, heart, and even reduce the risk of cancer.

According to data from the Ministry of Agriculture and Environment , in 2024, Vietnam's coffee exports are estimated to reach 1.32 million tons, with a turnover of 5.48 billion USD.

Caffeine - "fuel" for the brain to stay awake

Caffeine is the most prominent active ingredient in coffee beans. When absorbed into the body, it blocks the activity of adenosine, a neurotransmitter that causes sleepiness, while increasing dopamine and norepinephrine.

Coffee brings many health benefits (Photo: Getty).

It is this mechanism that helps improve memory, reflexes and concentration.

According to research published in The Journal of Nutrition, Health & Aging, people who drink 2-3 cups of coffee a day have better alertness and short-term memory than those who don't.

Additionally, a Harvard University meta-analysis also found that regular coffee drinkers had a 20% lower risk of depression.

Supports fat burning and weight control

Caffeine increases your basal metabolic rate by 3-11%. A study from King's College London found that caffeine stimulates the central nervous system, sending signals to fat cells to break down lipids for energy.

Because of this, coffee often appears in many natural weight loss products.

However, experts recommend drinking black coffee without sugar. Adding condensed milk or cream can double the calories, which can counteract the weight-control benefits.

Rich source of antioxidants

Few people know that coffee is a major source of antioxidants in the modern human diet.

A report from the Harvard TH Chan School of Public Health shows that coffee contains a lot of chlorogenic acid and melanoidin, two compounds that can neutralize free radicals, reduce inflammation and slow down the aging process of cells.

Compared to fruits and vegetables, the amount of antioxidants in a cup of coffee can be equivalent to a daily fruit serving. Therefore, maintaining the habit of drinking 2 to 3 cups of black coffee a day is considered an effective measure to support the prevention of chronic diseases.

Neuroprotection, reducing the risk of Alzheimer's and Parkinson's

A 2022 data review on PubMed Central found that regular coffee drinkers had up to a 65% lower risk of Alzheimer's and a 32 to 60% lower risk of Parkinson's, two common neurodegenerative diseases in older adults.

Scientists believe that caffeine and polyphenols in coffee may protect nerve cells from oxidative stress and abnormal protein buildup in the brain, a major cause of dementia.

For a country entering a period of population aging like Vietnam, maintaining the habit of drinking coffee regularly can bring significant benefits to brain health.

Reduces the risk of liver and colon cancer

One of the most notable benefits documented by science is the ability to reduce the risk of cancer. Research published in BMC Cancer in 2020 found that 2 cups of coffee a day reduces the risk of liver cancer by 35 to 40%.

Similarly, an analysis of more than 1.2 million people in Europe by the European Liver Consortium concluded that the compounds chlorogenic acid and cafestol in coffee can reduce inflammation and improve liver function, thereby preventing the progression of cirrhosis and liver cancer.

In addition, studies in Japan and the United States also show that coffee drinkers have a 15 to 17% lower risk of colorectal cancer than non-drinkers.

Improve athletic performance

Coffee increases adrenaline levels in the blood, preparing the body for high-intensity physical activity. A study in the Journal of the International Society of Sports Nutrition found that athletes who took 3 mg of caffeine per kg of body weight before exercise could increase their performance by up to 12%.

Therefore, black coffee without sugar is often recommended to be drunk 30 minutes before a workout as a natural stimulant, helping the body to be more durable and alert.

How to drink properly for good health

According to the World Health Organization, the maximum amount of caffeine you should consume is 400mg per day, equivalent to 3 to 4 cups of filter coffee. Excessive intake can cause insomnia, anxiety or increased heart rate.

People with stomach problems should avoid drinking on an empty stomach. Pregnant women, people with high blood pressure or heart disease should consult a doctor. In addition, limit drinking after 3 p.m. to avoid affecting sleep.

Source: https://dantri.com.vn/suc-khoe/loai-hat-viet-nam-xuat-khau-hon-5-ty-usd-loi-du-duong-cho-suc-khoe-20251101090100544.htm