Coffee is a source of many essential nutrients, such as antioxidants and the natural stimulant caffeine. Consuming enough coffee to meet your tolerance level and enhance alertness and focus, increase metabolism, reduce heart disease risk and even protect from certain types of dementia has been shown by recent research to be highly beneficial to health. How you prepare it has an effect on its benefits; factors like coffee beans used, roast profiles or add-ins all affect this beverage’s dietary benefits.

An optimal cup of coffee starts with beans that have not been genetically modified and contain minimal pesticide levels, while still providing adequate amounts of natural occurring fats and flavor. Dietitian Jessica Czerwony recommends coarsely ground beans that have light colors and smell nutty to get the maximum flavor from their cup.

While adding milk to your coffee isn’t necessarily bad, be mindful when doing so. Any more than two teaspoons of sugar could quickly transform it into an indulgent beverage. When selecting dairy options such as skim or almond milk to reduce calories and fat content in your beverage.

Flavored syrups and coffee creamers can contain added sugars and saturated fats that contribute to weight gain and increased risks of heart disease, high blood pressure and type 2 diabetes. If you want an enjoyable cup of coffee without all those extra calories, try adding cinnamon, nutmeg or cardamom spices into your brew – they provide unique, delicious flavor while offering potential health benefits!

There is also a growing number of products claiming health benefits, such as collagen coffee or nootropic coffee supplements. While these supplements aim to promote a more focused and productive mindset, the jury remains out as to their effectiveness.

Moderate coffee consumption — up to three or four cups daily for women and five for men — has been associated with improved cognitive function, mood and heart health benefits as well as reduced risks of death from heart disease and cancer. But as with any food or supplement, individuals should always be mindful of their individual response before starting any new habits; consult a healthcare professional if any health conditions such as high blood pressure or anxiety arise, especially before drinking coffee as it can act as a diuretic and cause you to excrete water-soluble vitamins into urine, so be sure to consume plenty of fluids while drinking coffee so stay hydrated by opting for water or non-dairy drinks when sipping it!