There has long been debate surrounding whether or not coffee is healthy, yet studies have proven its moderate consumption can benefit your wellbeing. Addition of too much sugar and fat can have detrimental effects, including weight gain. Enjoying one or more cups daily could lower your risk for diabetes, heart disease and cancer.

Researchers recently conducted a large-scale nutrition study involving nearly 40,000 adults, surveying their coffee drinking habits as part of an investigation of healthy aging and nutrition. Participants reported how many cups they were drinking per day as well as other beverages with caffeine content, such as tea or Coca-Cola; although both provide some protection, none provided as much protection as coffee did; tea and decaffeinated coffee didn’t offer as much, while drinking Coca-Cola drastically diminished your odds of positive outcomes.

Scientists found that those who drank four or more cups of coffee per day experienced a 64% decreased risk of death over a 10-year study compared to those who rarely or never consumed coffee, even after accounting for factors like gender, age, smoking status and whether sweeteners and saturated fat were added into their coffee beverage. Furthermore, researchers discovered that its benefits grew with age – suggesting those over 45 may see even greater reduction in early deaths by drinking coffee regularly.

While researchers continue to study the effects of caffeine, most experts accept that up to 400 mg per day (which equates to five cups of regular coffee) is safe for most individuals. This amount will help increase alertness, improve focus and mood as well as lower the risk of type 2 diabetes and brain aging. Some individuals, however, cannot tolerate more than several cups at a time and may experience anxiety or difficulty sleeping as a result of its stimulating properties.

Too much coffee consumption can increase blood pressure and cholesterol levels, increasing your risk of heart disease. Too much coffee also contributes to stomach acidity which may increase heartburn and indigestion symptoms. If these side effects become troublesome for you, please seek medical advice about limiting or discontinuing coffee intake altogether. For most individuals, drinking two to four cups a day of black coffee should suffice, with herbal tea being another viable alternative or perhaps avoiding soda altogether; adding sweeteners or saturated fat can nullify its benefits from its polyphenols found within its contents.