Worried you have a coffee addiction? I was too until I found out that coffee has many health benefits. Coffee contains antioxidants and increases dopamine in the brain, specifically areas related to focus, vigilance, and the perception of fatigue.

Coffee has been associated with decreases in cancer, dementia, type 2 diabetes, and Parkinson’s. Coffee has also been associated with increased cognitive function. A healthy amount of coffee is 3 to 4 cups of brewed coffee a day or 300-400 milligrams. A shot of espresso has about 75 milligrams of caffeine. Energy drinks range between 47 and 163 milligrams per 8 ounces.

Adding low-fat milk to coffee provides needed calcium but watch out for coffee house drinks that have too many calories. Many holiday themed beverages this time of year have 300-500 calories per beverage. This is a fourth of your daily calorie count. A healthier option is a 12-ounce low-fat latte which provides 120 calories, 10 grams of protein, and 75 milligrams of caffeine.

Coffee doesn’t cause hypertension but there has been evidence for an increase in blood pressure for a short time. Not sure about that last cup of coffee? Why not a cup of decaf? Decaf coffee has about 4 milligrams instead of the 130 milligrams found in a cup of regular coffee.