Coffee can provide us with energy to get through our day, and today there are various powders, spices and superfoods added to coffee to improve its health benefits. From adding egg white protein for increased energy and anti-inflammatory benefits to turmeric and ginger for anti-inflammation or chaga mushrooms for energy benefits – coffee has no end of ways it can benefit us. But which are considered healthy types?

Although there’s no one-size-fits-all answer to this question, some tips for creating a healthier mug of coffee include cutting back on sweeteners and opting for organic and light roast options. Bean species, processing techniques, processing locations and growing areas all affect chemical makeup that could impact health outcomes; in fact James conducted an experiment where he tasted Aeropress, decaf, instant and kombucha coffees separately to compare levels of caffeine, chlorogenic acids and polyphenols between each variety.

The amount of caffeine we consume depends on our tolerance and other factors, including age, gender, medications such as birth control or heart medications we may be taking, food eaten concurrently and more. Caffeine may remain in our system from one and a half to nine-and-a-half hours depending on its effect on us.

Coffee is packed with essential minerals such as potassium, magnesium, and niacin (vitamin B2) as well as antioxidants like polyphenols, chlorogenic acid and more. Furthermore, coffee’s phytochemicals help fuel microbiomes as well as reduce blood sugar and blood pressure. Most famously however is caffeine: an energy booster known for increasing alertness while simultaneously improving mental clarity; increasing energy and mood enhancement.

Coffee’s rich antioxidant content protects against free radical damage. Polyphenols found in coffee may also help prevent diseases like liver cirrhosis, gallstones, Parkinson’s disease and cancer.

Studies suggest that those who consume three to five cups of coffee daily are at reduced risk of liver cancer and Parkinson’s. Furthermore, they’re less likely to develop type 2 diabetes, a condition linked to numerous health complications including heart disease and kidney failure.

Consider that one serving of coffee may contain up to 200 milligrams of caffeine – more than the recommended daily limit for adults. As such, it is wise to consult with your physician prior to increasing your daily coffee consumption past three or five cups, particularly if any health conditions exist. Contrary to popular belief, coffee does not increase your chance of developing brain tumors. However, studies have demonstrated a direct relationship between coffee consumption and lower risks of melanoma and leukemia as well as reduced colorectal cancer risks. Drinking just two cups of joe daily has been linked with a 29% reduction in colon cancer risk and 25% less likelihood of gallstones and liver cirrhosis, according to recent studies. Furthermore, those who drink coffee are 20% less likely to suffer depression compared with non-coffee drinkers.