One of the most popular beverages in the world, coffee is consumed by over 1 billion people globally each day. There are plenty of health benefits that come with this beloved drink — but keep in mind that the benefits will start to decline if you doctor it up with loads of cream or sugar.

1. Coffee Has Antioxidants

Coffee is the single most significant contributor to antioxidant intake, as we tend to drink much more java than we consume fruits and vegetables. The main antioxidant in coffee is chlorogenic acid, a plant-based polyphenol that can help fight oxidative stress in the body — the accumulation of damaging compounds called free radicals that harm our cells. These antioxidants may also help reduce inflammation in the body, lowering the risk of chronic diseases and obesity. 

2. Coffee is Linked to Better Heart Health

Due to its high antioxidant activity, drinking moderate amounts of coffee is linked to better heart and metabolic health. However, drinking too much coffee actually increases the risk of heart conditions, as excess caffeine can trigger rapid heartbeats and high blood pressure. FYI, moderate coffee intake is between 3-5 cups per day (at 8 ounces per cup.) 

3. Coffee May Reduce Dementia Risk

Research shows that people who moderately drink coffee have a reduced risk of developing dementia or Alzheimer’s disease later in life. One study found that drinking 3-5 cups per day at midlife was associated with a decreased risk of dementia by about 65% in later life. 

4. Coffee Can Enhance Athletic Performance

Because coffee contains caffeine, which is a stimulant, drinking coffee before athletic events can acutely boost performance. This may look like improved circulation, increases in strength and power, and reduced pain after exercise.

5. Coffee May Reduce Cancer Risk 

Lastly, moderate coffee intake is linked to lower cancer risk, likely due to its antioxidant levels. Research has linked coffee consumption to a reduced risk of breast, colorectal, endometrial, and prostate cancers.