At first, doctors considered coffee to be bad news; fearing it might cause heart palpitations, jitters and insomnia. Over time however, researchers have discovered evidence suggesting moderate coffee consumption isn’t harmful and may even provide health benefits – according to registered dietitian Tricia Psota of NBC News: as long as people don’t drink more than two to three cups a day it shouldn’t harm them; and for optimal enjoyment one must limit the amount of milk, cream and sugar added into their beverage!

Caffeine in coffee helps boost energy levels by blocking receptors in the brain for an adenosine compound and freeing up more dopamine and norepinephrine molecules to increase memory, vigilance and reaction times. Physical performance may even increase by as much as 11% – something Psota says can make all the difference when racing against others.

Coffee has long been recognized for its ability to reduce risk for liver and colon cancer, as well as neurological diseases like Parkinson’s. A recent study discovered that those who drank two to three cups a day of coffee had up to 70% lower risks for developing Hepatocellular Carcinoma compared with non-coffee drinkers; those drinking over two cups experienced 30% reduced risks of thyroid cancer and 50% reductions for breast cancer development.

Some experts speculate that polyphenols unique to coffee beans may account for some of its health benefits, including reduced inflammation and antioxidant protection. “It is likely that the polyphenols provide these benefits; we just don’t fully understand their mechanism yet,” Psota points out.

Researchers have confirmed the positive benefits of coffee consumption; however, not everyone responds similarly. People with fast metabolisms or sensitive stomachs could experience anxiety, high blood pressure and difficulty sleeping if they consume too much caffeine. Coffee may also trigger gastro-oesophageal reflux disease and gallbladder contraction and secretion; therefore those suffering gallstones should generally forgo this beverage.

While it’s unlikely that coffee causes disease, those with medical conditions – specifically heart disease or pregnancy – should consult their physician prior to changing their diet or drinking habits, and pregnant women should speak to their gynecologist prior to drinking coffee. On average, experts advise healthy adults should consume up to 400 milligrams of caffeine daily – the equivalent of four eight-ounce cups of brewed coffee – in moderation as part of an overall healthy lifestyle, which includes regular physical activity, weight management and healthy nutrition.