Over the years and decades, coffee was often associated with raising blood pressure, making our hearts race, impairing sleep quality and even potentially leading to cancer. Now however, research suggests that moderate amounts of caffeine and coffee might actually be good for us.

Coffee contains many antioxidants, vitamins, and minerals that may lower your risk for serious health conditions. Studies show that polyphenols found in coffee may lower heart disease risk as well as reduce inflammation while protecting against oxidative stress.

However, it’s important to remember that coffee contains high levels of sodium and calories from added sugar and milk or cream, so be mindful when drinking your cup with skim or low-fat milk and refrain from adding extras like extra sugar, whipped cream or other flavors.

Coffee’s key component, caffeine, serves as a stimulant by binding to and inhibiting adenosine receptors in the brain and blocking their effects. Caffeine also temporarily raises heart rate and blood pressure, which may give people “jitters” or cause headaches; most individuals can tolerate up to 400 milligrams a day without experiencing adverse side effects.

Studies demonstrate that drinking three to four cups of coffee per day may improve mental performance, particularly tasks requiring concentration and memory. Researchers suspect this effect occurs because coffee increases levels of certain neurotransmitters such as dopamine in your body.

Coffee’s antioxidants may also lower your risk for type 2 diabetes. According to a Nurses’ Health Study involving over 44,000 participants, those who consumed four or more cups per day of coffee had an 8-33% lower risk than non-coffee drinkers – this may be attributable to caffeine and polyphenols which reduce insulin resistance – an important contributory factor for developing type 2 diabetes.

Studies have also linked coffee with reduced risk of Alzheimer’s and other forms of dementia, although its effect varies between studies; one such research paper reported a link suggesting middle-aged adults who consume three to four cups per day have an approximate 65% lower risk than those who don’t consume any at all.

Recent large-scale research revealed that coffee can substantially lower your risk for liver disease by up to 80% when consumed regularly instead of caffeinated beverages such as soda. This may be attributed to its phenolic compounds, which protect against cirrhosis — the end stage of chronic liver diseases like alcoholism and hepatitis. Furthermore, its antioxidants appear to inhibit development of fatty liver tissue.