Millions of people start their day with a cup of coffee – not only because it provides caffeine boost, but because its numerous health benefits such as improving metabolism and combatting chronic diseases.

Caffeine is a natural stimulant that increases alertness, reduces mental fatigue and improves reaction time. It works by blocking adenosine, which acts as a neurotransmitter promoting sleep; this helps you feel more awake and energized! Coffee contains antioxidants which prevent damage caused by oxidation to cells and genetic material – and studies have indicated that coffee drinkers have lower risks of certain diseases such as heart disease, Parkinson’s and Alzheimer’s.

Coffee’s health benefits may be linked to its polyphenols, plant compounds that possess antioxidant properties. Some have been linked with decreased inflammation while others possess antimicrobial and anti-diabetic qualities. Coffee contains many polyphenols including chlorogenic acid – studies show this compound may help lower blood pressure while inhibiting liver lipid accumulation.

Coffee contains polyphenols as well as several essential vitamins and minerals that may benefit your health, particularly potassium, magnesium, and Vitamin B9. One cup of coffee provides approximately 6% of your recommended daily protein intake; however it may not be an ideal choice if you have diabetes or are trying to gain weight.

Studies suggest that coffee can also improve gut health by increasing the number of beneficial bacteria in your digestive system, which help digest food, absorb nutrients and prevent diseases such as obesity and type 2 diabetes.

Coffee should not be consumed to excess; too much caffeine can raise heart rates, cause anxiety, and disrupt sleep. In general, limit yourself to no more than 400 milligrams daily; that is approximately three to five 8-ounce cups.

For optimal health, coffee should be enjoyed sans additional sugars or sweeteners that increase calories and the risk of heart disease. Look for low-sugar options at local coffee shops, or create your own healthier version at home by brewing with vanilla extract or almond milk.

If you do decide to add sweetener, opt for one tablespoon of stevia or honey per day in order to keep your daily total under 10 grams for women and 12 teaspoons for men (the recommendation). For a change of pace and flavor experimentation try swapping out traditional syrups for spices or lemon peel for an alternate coffee-making solution.