When thinking of healthy beverages, spinach-green juice and ginger shots probably come to mind first. But coffee may also be good for you: studies have linked its components (caffeine and polyphenols/antioxidants in coffee beans) with heart disease prevention, reduced risk of type 2 diabetes and an enhanced mood – thanks to caffeine’s effects. For the greatest health benefits when drinking coffee a cup should be enjoyed black without adding milk and sugar; otherwise this can alter its beneficial health effects and offset them completely.

But if you require sweeteners to start off your morning right, select one with less than one teaspoon of sugar per serving – such as stevia which has a low-glycemic index and can usually be found at coffee shops. For an alternative approach to flavoring coffee beverages with pumps containing approximately one teaspoon of sugar each can quickly turn a healthy morning beverage into caloric overload.

Bitter melons contain flavonoids and insulin-like peptides that have antioxidant benefits that can enhance your coffee’s antioxidant profile. Bitter melon has long been used as a treatment for high blood pressure, diabetes, fever, gastrointestinal issues and non-alcoholic fatty liver disease, among others.

Coffee’s chlorogenic acid content offers many notable health advantages. Studies suggest it inhibits expression of an enzyme known as COX-2 that forms when exposed to UV rays, and can lead to sunburn and melanomas in skin exposed to ultraviolet radiation. Furthermore, research links it with reduced cancer and inflammatory disease risks including cardiovascular disease and depression risk reduction.

Coffee contains more than caffeine and antioxidants; additional compounds have also been demonstrated to protect against various diseases. Most commonly linked are heart disease, diabetes and brain degeneration – however research also suggests it could lower risk for colon cancer, Parkinson’s and Alzheimer’s diseases.

How much coffee you should drink each day depends on your individual tolerance to caffeine and other lifestyle factors, but in general the FDA advises up to 400 milligrams, roughly four cups of brewed coffee. People with a higher tolerance might need more, so always consult your physician prior to increasing caffeine consumption. Pregnant women should discuss their caffeine needs with their healthcare provider prior to increasing consumption.