Coffee is a popular beverage worldwide, known for its rich content of polyphenols, which are beneficial plant compounds. These compounds support gut health, have anti-inflammatory effects, and may reduce risks of certain diseases like cancer, depression, and Alzheimer's.

The recommended daily consumption of coffee is around 3 to 4 cups, which equates to about 2 to 3 standard mugs of filter coffee. This dosage is linked to various health benefits, but moderation is key, as excessive caffeine can impact sleep quality and overall health. If sensitive to caffeine, consider balancing regular coffee with decaf, which retains polyphenols while reducing caffeine intake.

Research suggests having your last cup of coffee 8 to 9 hours before bedtime to avoid potential sleep disturbances. However, individual sensitivity varies, and some may need to adjust their intake accordingly to prevent insomnia or other sleep issues.

• Organic Coffee: Fewer pesticides are used, encouraging higher polyphenol production as a natural insecticide.
• Light to Medium Roast: Preserves more polyphenols compared to darker roasts.
• Freshly Roasted: More recent roasting ensures higher polyphenol retention.
• Whole Beans: Grinding at home reduces oxidation, preserving more beneficial compounds.

Coffee beans should be stored in airtight containers, away from light and moisture to maintain their polyphenolic content. For brewing, use a steel filter instead of paper to allow coffee’s natural oils and polyphenols to pass through for a healthier cup.

For maximum health benefits, consume coffee black without sugars or creamers. While milk materials may affect the antioxidants in coffee, the evidence is not definitive. If milk is added, do so sparingly to preserve its properties.

Additionally, practicing mindfulness while preparing and drinking coffee can enhance the experience, reducing stress responses and promoting relaxation.