A perfect cup of coffee is like an invigorating ritual, rejuvenating mind, body, and soul — but it can also be one of the healthiest beverages you consume. Research suggests it may protect against liver cancer, type 2 diabetes, heart disease and dementia as well as increase energy, decrease depression levels and help people lose weight – according to researchers who studied those who consumed four to five 8-ounce cups daily of regular coffee had lower mortality rates compared with non-coffee drinkers.

But not all coffee is created equal. Most of the benefits attributed to coffee come from chemicals called polyphenols, and specific beans may provide more of them per serving than others. For optimal results, look for light roast beans with fine grinding (e.g. espresso).

Brewing method also plays an integral part in producing quality coffee. Brewing at just below boiling (between 195 and 205 degrees F) will extract maximum polyphenols; colder water will result in underextraction while hotter waters may burn the flavor of your beverage. For those who prefer something cooler, flash brew is another Japanese method of extraction where beans are steeped directly over ice to produce an instant beverage!