It’s International Coffee Day – time to celebrate this universally loved morning pick-me-up! But while your daily cup of java may give you an energy boost, is it good for your health? The answer may surprise you.

What’s in a Coffee Bean?

Your morning cup of coffee energizes you because of its caffeine content – about 95 milligrams in an 8-ounce cup, according to the U.S. Food and Drug Administration (FDA).

Coffee beans also contain polyphenols, a powerful antioxidant. Antioxidants help prevent damage to your cells. Coffee also plays a role in reducing inflammation. These qualities may be the reason that coffee may offer some protection against liver disease, liver cancer and endometrial cancer.

Recent studies also have shown that regular coffee drinkers have a lower risk of developing Type 2 diabetes compared to people who don’t drink coffee. One theory is that polyphenols and minerals such as magnesium in coffee improve glucose metabolism and/or help your body’s cells better respond to insulin.

Coffee may lower the risk of developing heart disease and stroke, depression, gallstones and neurodegenerative diseases such as Parkinson’s and Alzheimer’s. Drinking moderate amounts of coffee is also associated with a lower risk of early death.

Don’t Overdo It

Watch out for caffeine, however. Caffeine can be part of a healthy diet for most people, but too much of it can have negative effects, and large amounts may pose a danger to your health, according to the FDA. For most adults, the FDA has cited 400 milligrams a day – about two to three 12-ounce cups of coffee – as an amount not generally associated with negative effects.

However, depending on factors such as body weight, medications you may take, certain medical conditions and individual sensitivity, “too much” can vary from person to person.

Be aware of the level of caffeine in your diet and look out for signs when it’s too much, such as heart palpitations, increased heart rate, high blood pressure, insomnia and the jitters. Visit the FDA website for more details on determining how much caffeine is too much.

Pregnant people should talk to their healthcare provider about whether they should limit caffeine.
And beware: The positive health effects of coffee decrease or even disappear if you load it up with cream, sugar, sugary syrup and other high-fat or high-calorie embellishments.

The bottom line? You’ll get the most benefit from coffee if you enjoy it in moderation – and skip the unhealthy additions.

Sources:
Harvard T.H. Chan School of Public Health
U.S. Food and Drug Administration