Millions of people consider coffee an integral part of their daily lives – whether at home, the office or their favorite cafe. And more studies than ever indicate its health benefits.

People who consume at least three black cups of java daily – without cream or sugar — have a decreased risk of chronic diseases, cancers and heart conditions. Furthermore, coffee contains an array of essential vitamins and minerals such as potassium, magnesium and niacin that may support good gut bacteria as well as supporting overall wellbeing.

Be mindful that most health-boosting studies are observational; meaning their conclusions rely on people reporting their habits and outcomes, which may skew results. For instance, people who report drinking coffee could also be more likely to smoke or be overweight – increasing their risk for chronic diseases.

But evidence exists to show that moderate consumption of caffeine can have positive impacts, according to the National Institutes of Health. Moderate amounts have been linked with lower risks of type 2 diabetes, Parkinson’s disease and liver disease – as well as potentially helping reduce heart disease risk, stroke risk and depression risks.

Coffee’s nutritional profile depends heavily on its preparation. While coffee shops and home brewers tend to add lots of sugar and fat, which make the beverage less healthy; using alternative brewing methods like cold brew or French press could extract more antioxidants that provide health benefits from beans.

Home coffee-makers may not realize that acrylamide, a toxic chemical in some roasts, may form when coffee beans aren’t fully burned during roasting. Although this chemical could potentially be toxic in large doses if eaten frequently, most home coffee-makers use low temperatures when roasting coffee beans so it shouldn’t be an issue when used at low temperatures. When drinking coffee at home it is generally best to stick to hot brewed or decaf varieties and avoid adding sugar or artificial sweeteners; be especially wary if you suffer from acid reflux!