Many people struggle to imagine starting the day without their morning cup of coffee, and for good reason: coffee offers numerous health benefits beyond simply being a delicious beverage, such as improving cognitive function and decreasing risk for chronic diseases while supporting restful sleep patterns. Furthermore, coffee is one of the primary sources of antioxidants – natural chemicals which reduce inflammation and help prevent disease – in Western diets.

Coffee is an excellent source of magnesium, potassium and folate and contains caffeine – an all-natural stimulant which has the power to enhance mental alertness while increasing metabolism and providing energy. But coffee should not replace nutritious food; consumption should be managed accordingly. Some benefits come from its caffeine content while others from polyphenols – plant compounds which offer various health advantages.

Some experts consider polyphenols more beneficial than caffeine when it comes to body health. Polyphenols have been shown to support brain and digestive health, prevent cardiovascular disease and diabetes as well as fight some cancers. While caffeine provides us with temporary boosts, polyphenols could play an increasingly significant role in protecting against chronic illnesses and improving mental wellbeing.

For optimal health benefits of coffee drinking, the optimal way to do so is with black and sugar-free drinks – without milk or sweeteners – without sugar or milk added. Furthermore, grinding the beans directly before brewing gives you control over how fine a grind it will be and therefore how many health-promoting compounds will be extracted during brew time.

Consumption of four to five 8-ounce cups daily of moderate coffee consumption has been associated with reduced risks of cardiovascular disease as well as irregular heartbeat, type 2 diabetes and liver disease, among other conditions. It should be noted that caffeine can increase your heart rate leading to increased blood pressure. If you already suffer from either heart disease or high blood pressure it should be avoided due to possible increased rates and subsequent increased pressure.

Coffee’s caffeine can interfere with sleep. Many coffee lovers find that when consumed too late in the day, it makes it hard to fall asleep easily at night. If this is the case for you, cutting back may help improve your sleeping pattern.

As much as possible, it is wise to steer clear of low-quality coffee as this type is often overprocessed and may contain greater levels of acrylamide – a chemical created during roasting – than opt for higher quality organic and ethically sourced beans as well as avoid artificial sweeteners that add calories and added sugars.