Coffee is rich in antioxidants, B vitamins, magnesium, potassium, and polyphenols, which protect cells and support digestion, liver, and brain function. However, the way it is prepared and the timing of consumption significantly influence coffee's overall benefits.

**Optimal Roasting for Antioxidants**

Selecting the appropriate roast level helps maximize the antioxidant content in coffee. While dark roasts offer a smoky, intense flavor, light to medium roasts retain more chlorogenic acid (CGA). This plant polyphenol provides antioxidant effects and aids metabolism, contributing to cardiovascular protection and reduced visceral fat. Therefore, light or medium roast coffee is a suitable choice for daily consumption.

**Adding Healthy Flavors**

Coffee's natural polyphenols help regulate blood sugar. Conversely, adding excessive sugar causes a rapid increase in blood glucose. Over time, this habit can lead to weight gain, insulin resistance, cardiovascular disease, and dental problems.

To enhance flavor and health benefits, consider adding cinnamon to coffee. Consuming about 1-2 g of cinnamon daily is associated with improved fasting blood sugar and balanced blood lipids. Combining milk protein with coffee polyphenols may further boost the beverage's anti-inflammatory properties.

Avoid consuming coffee in the evening as it can negatively affect sleep quality. *Image created by AI*.

**Proper Brewing and Timing**

The brewing method and timing of coffee consumption significantly impact health. Filtered coffee helps retain beneficial compounds like polyphenols while minimizing unwanted substances. Moderate intake, approximately 3-4 cups daily, supports blood sugar balance and increases antioxidant capacity.

Caffeine promotes alertness and protects the nervous system when consumed at the right time. Drinking coffee too late, especially within 6 hours before sleep, can impair sleep quality. The ideal time is mid-morning (around 9h-11h), when cortisol levels naturally begin to decline, offering alertness with minimal impact on sleep. Consuming coffee on an empty stomach may also increase stomach acid and cortisol, causing discomfort.

**Moderate Consumption is Key**

Coffee can offer numerous health benefits for healthy adults when consumed in moderation, including support for liver function, blood sugar regulation, and brain protection. An appropriate amount is about 3-4 cups daily, equivalent to 300-400 mg of caffeine.

However, excessive coffee intake can lead to anxiety, jitters, increased blood pressure, or sleep disturbances, particularly in individuals sensitive to caffeine. Pregnant women should limit caffeine to under 200 mg per day (approximately two cups of coffee). Those prone to insomnia or nervous stimulation should reduce their intake and monitor their body's response for adjustment.

Le Nguyen (According to Times of India)