Coffee has long been part of our daily morning ritual and has become an indispensable source of energy that allows us to function throughout the day. But is coffee healthy? Studies have suggested otherwise – moderate coffee drinking has been linked with improved health outcomes such as lower risk of heart disease and depression; but beware what’s added into your cup as extra sugar or saturated fat may nullify any potential advantages.

However, you can still reap its many healthful benefits while enjoying a cup of java by following some simple guidelines. First and foremost is choosing high-quality coffee from an independent roaster using sustainable growing practices; next step should be limiting intake to four or five cups per day with no sweeteners; for those sensitive to caffeine it may be beneficial to limit consumption to two cups daily.

At the appropriate time of day, drinking coffee is also vitally important. One study that linked coffee consumption with improved cognitive and physical functioning found that those who consumed a cup in the morning saw greater advantages, most likely because of how coffee affects our hormone system – specifically increasing sympathetic activity (the “fight or flight” response), which spikes early morning before returning back down during the day and leading to sleep disturbances later. A second cup in the afternoon or evening can counteract this effect and improve overall restfulness.

Keep in mind that most of coffee’s health benefits come from its polyphenols rather than caffeine itself. These compounds support brain and digestive health while decreasing your risk for cardiovascular disease, diabetes and certain cancers.

Though it may seem counterintuitive, recent research indicates that moderate coffee intake could extend life. The National Health and Nutrition Examination Survey provided data regarding participants’ diets over time. Participants who regularly consumed approximately three cups of coffee had reduced risks of early death as well as lower risks of cardiovascular disease and liver cirrhosis.

If black coffee isn’t your cup of tea, why not experiment with adding milk or grass-fed butter as add-ins? Make sure that when choosing any coffee additions that the ingredients list and nutritional facts panel on their product do not contain added sugar, artificial sweetener, trans fats, saturated fats and additives or preservatives; honey offers natural sweetness with antibacterial benefits while still having antioxidant and antimicrobial benefits – but please read its label as honey can still influence blood sugar levels!