Coffee enthusiasts take their java seriously, yet many may be amazed to learn it could also be one of the healthiest beverages around. A recent flurry of studies conducted over decades and years has revealed how coffee not only tastes delicious and keeps us awake all night long but may actually help prevent several serious conditions and diseases such as diabetes, heart disease, Alzheimer’s and Parkinson’s.

Coffee’s healthiness stems from its bioactive compounds. Caffeine is one of the main contributors, providing energy boost by blocking effects of inhibitory neurotransmitter adenosine. Coffee also boasts polyphenol antioxidants known to combat inflammation, reduce the risk of aging, and protect brain cells.

Coffee contains linoleic acid, a protein which promotes healthy cholesterol levels and lowers your risk of type 2 diabetes. Research has also linked drinking coffee with lower rates of depression and anxiety as well as reduced Parkinson’s and liver cancer risks.

But perhaps the most intriguing discovery regarding coffee is its potential ability to protect against certain forms of cancer by reducing DNA damage caused by carcinogens and providing antioxidant support. Coffee also contains chlorogenic acids that have been shown to prevent liver and colon cancers.

To maximize the health benefits of your cup of joe, it is important to choose light roasts and avoid adding cream or sugary sweeteners such as sugary syrups. Sweeteners add calories that may increase risk for obesity and heart disease as well as potentially diminish protective benefits provided by other bioactive chemicals present in coffee.

An effective way to make coffee healthier is using a coffee filter or French press to brew it. These methods reduce acidity while simultaneously improving flavor and nutritional content of your cup of joe. If sweetener is necessary, consider unsweetened almond milk or non-dairy creamer as alternatives.

Research suggests that people who consume four or more cups of coffee daily are significantly less likely to develop type 2 diabetes, liver cirrhosis and Parkinson’s disease compared with those who don’t consume coffee.

Coffee’s main drawbacks are acid reflux, urination issues, heart palpitations and irritability; and could interact with medication such as thyroid medication and antidepressants. Too much caffeine may also increase adrenaline levels causing jitters, headaches and insomnia in some individuals; in general though 400 mg is safe for most healthy adults, depending on genetics and other factors; fast metabolizers of caffeine might tolerate up to five or six cups a day without experiencing negative side effects while slow metabolizers should limit their caffeine consumption based on genetics alone; in such instances caffeine might even increase adrenaline levels leading to headaches, headaches and insomnia for others compared to general doses of 400 mg.