Coffee is an integral part of 62 percent of Americans’ days; an essential part. And although many may worry that too much caffeine could pose health risks, research shows otherwise; in fact, studies have linked moderate coffee consumption with reduced risk for heart disease, diabetes and some cancers. Researchers advise those who enjoy their cup o’ joe to be mindful about its ingredients as well as how much is consumed each time.

Coffee provides more than just caffeine; it contains vitamins, minerals and antioxidants that can provide additional health benefits. In particular, its beans contain polyphenols which support brain and digestive health as well as reduced inflammation for improved cardiovascular and metabolic conditions. Furthermore, roast and grind type can make an impactful statement about health: lighter roasts often have higher chlorogenic acid levels which may help lower cholesterol and slow cancer cell growth.

Coffee’s main component, caffeine, acts as a stimulant that works by blocking an inhibitory neurotransmitter known as adenosine in your brain – this allows caffeine to improve alertness, focus and memory in its consumers.

Coffee’s benefits come primarily from its plant’s phytochemicals rather than caffeine itself, according to Dr. Michael Schultz of University of South Florida’s School of Nutrition. A diet rich in polyphenols has been shown to lower risk factors associated with heart disease, Alzheimer’s and Parkinson’s diseases.

But if you do choose to consume coffee, try to forgo sugary and creamy flavors that add excess calories and contribute to weight gain. Also limiting coffee intake if you suffer from certain medical conditions like anxiety, heart arrhythmias, high blood pressure or extreme caffeine sensitivities may be wise; many medications such as antidepressants or antibiotics used against UTIs may make people sensitive to caffeine as well.

Before making any major lifestyle changes, it’s also wise to consult your physician, especially if there are medical concerns involved. Keep in mind that most research conducted so far is observational – correlation does not always mean causation!

Still, evidence strongly supports that, provided it’s handled responsibly, coffee can be one of the healthiest activities you do each day. Just follow FDA recommendations of up to 400 milligrams daily of caffeine consumption–or four 8-ounce cups of brewed coffee–per day. You should also avoid other sources such as tea, chocolate and energy drinks which also contain caffeine; pregnancy or breastfeeding mothers should check with their obstetrician before drinking any coffee as caffeine in some coffee varieties can trigger contractions while in certain colas/energy drinks can interfere with medications like birth control pills, heart medicines and thyroid medication.