An early morning cup of coffee can be an essential ritual. It helps wake us up and give us an energy boost for the day ahead, but it is essential to consider if including it as part of our diet is beneficial or harmful based on personal reaction to caffeine, how much we drink, and the other food sources present in your diet plan – an effective and nutritious diet provides your body with all of the essential vitamins and nutrients it requires.

Fruits and vegetables are some of the best sources of vitamins. Their rich antioxidant content can help to combat inflammation and slow the aging process. You’ll find plenty of different varieties of fruit in supermarkets such as kiwis, berries, oranges, lemons, mangoes and pineapples; plus lean meat such as chicken breast offers additional protein, zinc and iron benefits while still being low-in saturated fat content.

Beans should be included as part of your daily diet for the protein, fiber and folate they provide. In addition, beans are also an excellent source of potassium which may help regulate blood pressure; additionally, they’re an excellent source of vitamin C as well as providing soluble fiber that aids digestion.

Add an extra burst of flavor to your coffee with cinnamon, nutmeg, or food-grade lavender! These spices are packed with antioxidants that may help lower blood sugar levels while curbing cravings for sweet treats. Simply sprinkle these spices onto the grounds before brewing or stir them directly into your cup!

Studies on the health benefits of coffee typically focus on black coffee – without milk, sugar or other flavor enhancers – as this can add several hundred more calories per cup and make it difficult to adhere to your calorie budget.

One study published by BMJ demonstrated that adults who consumed 1.5 to 3.5 cups of coffee daily were 19 percent less likely to die of heart disease based on analysis of more than 150,000 participants from multiple studies around the world.

Caffeine may enhance mood, memory and cognitive function when consumed in moderation. It does this by blocking brain receptors for adenosine neurotransmitter which increases levels of norepinephrine and dopamine. Furthermore, caffeine acts as a mild diuretic to remove excess water from the body.

Coffee contains phenolic acids which may help inhibit cancer cells from growing, while its polyphenols may reduce cholesterol and triglyceride levels and the risk of type 2 diabetes. Furthermore, coffee may prevent liver disease by blocking build-up of triglycerides in liver tissue – though it should be noted that coffee should not replace other cancer prevention strategies such as exercising regularly, avoiding tobacco smoking, and eating foods rich in whole grains.