New research has found that drinking two or three cups of most types of coffee each day can keep you safe from heart disease and early death. It found that drinking two to three cups of coffee – ground, instant, decaffeinated – could lower your risk of cardiovascular disease, which is linked to having a longer life. Other studies found that drinking larger amounts of coffee, along with green tea, can reduce most people’s risk of stroke and cardiovascular disease.

In fact, a research review found that every cup of coffee that people consumed daily was associated with a 6 per cent lower risk of developing type 2 diabetes. Data from 36 different studies showed that those who consumed three to five cups of coffee daily had a lower risk of heart disease compared with those who did not consume coffee or had more than five cups a day. Another study of 1,567 people found that drinking caffeinated coffee was associated with lower mortality rates at 12-year and 18-year follow-ups.

One study also found that those who consumed coffee were more likely to be physically active. This means that, for reasons that are not yet clear, multiple prospective cohort studies have found that the more coffee consumed by people with normal blood sugar levels, the lower their risk of developing type 2 diabetes. These studies showed that, for those with Type 2 diabetes, coffee consumption was associated with an increase in insulin and higher blood sugar levels following meals.

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Those who increased coffee consumption above a cup per day for a four-year period had an 11% lower risk of developing Type 2 diabetes; those who decreased consumption by a cup a day had a 17% higher risk of developing the disease.

Another study found that drinking at least four cups of coffee a day was associated with a substantially lower risk of depression as compared to drinking only one cup per day.

For women, drinking at least one cup of coffee each day was associated with decreased risk of stroke, the fourth-leading cause of female mortality. For instance, a review of 40 studies concluded that having two to four cups of coffee daily was associated with a lower risk of death, independent of factors such as age, body mass, and alcohol intake.

Previous studies also found that moderate amounts of black coffee – 3 to 5 cups a day – reduce the risk of heart disease, as well as Alzheimer’s, type-2 diabetes, Parkinson’s, prostate cancer, and liver disease.

Several studies confirm that drinking coffee substantially reduces liver cancer risk, particularly if you are male. Several studies published in respected journals found that coffee consumption has beneficial effects on the liver, including reducing your risk of death from liver cirrhosis, decreasing harmful levels of liver enzymes, and limiting the amount of scarring of your liver in those with hepatitis C. There are a number of studies examining a connection between coffee consumption and protection against neurodegenerative diseases, such as dementia and Alzheimer’s, including papers published in 2010, 2011, and 2015.

Moreover, how coffee is brewed may even impact its health benefits. This makes choosing the right coffee that works for you the best even more important. Although going out for a coffee to have some me time is a great idea, sharing the experience with your family and friends can take the experience to an entirely different level. In case you are planning a big event, think about options such as coffee cart hire in Melbourne or going a bit extra to rent a coffee van can make your party more fun.

Always remember that while coffee is beneficial for you in moderate amounts, drinking it too much can still be detrimental. Another thing to keep in mind is that while some studies suggest coffee can aid in fat loss and weight control, some people might find that it has the opposite effect.

While you cannot discount the consequences of any substance you adopt as a habit; experts say people tend to successfully moderate their caffeine intake, having less coffee whenever negative effects occur.

For some, including those suffering from panic or anxiety disorders, excessive caffeine or the equivalent in coffee may trigger anxiety or have other undesirable effects. Too much caffeine may also make it harder to get a good night’s sleep, particularly if consumed later in the day. The caffeine in two cups of coffee can offer a substantial defence against developing Alzheimer’s.

While coffee’s health benefits are wide-ranging, in some cases, there can still be downsides to drinking caffeinated beverages. However, drinking plain coffee rather than drinks, or others such as sodas or fruit juices, can have a positive impact on health. The downsides to drinking coffee are possible digestive issues, increased anxiety, possible toxicity, decreased sleep, and concerns about heart health.

An analysis of almost 220 studies of coffee found that those who drink coffee can experience greater benefits to their general health compared to those who do not. A larger review in 2017 on coffee drinking and human health also indicated that most of the time, coffee is associated with benefits rather than with harms.

For example, one study found that drinking more than two cups of coffee a day was associated with lower rates of liver scarring and liver cancer among those with liver disease. Other reports have suggested that coffee consumption prior to physical activity can decrease the exertion level and may enhance athletic performance. The interesting part is that, relative to non-drinking, having two to three cups per day was associated with 27%, 14%, and 11% lower odds of dying in this time frame for ground, decaf, and instant coffee, respectively.

In a nutshell, consuming a moderate amount of coffee on a daily basis has greater health benefits as it helps us to feel more active, which in turn, has a positive impact on our work.