As the weather finally cools down and thoughts of a warm cup of coffee by the fireplace come into view, the latest research suggests that you’ll be doing yourself a favor by enjoying your cup of Java. While the news is not so good concerning the cost of coffee these days (prices of roasted coffee at the grocery store are up 22% in the last year, more than any other item the government tracks for prices), the positive health benefits connected to coffee continue to be supported by ongoing scientific research. For a good overview of the many health benefits of coffee supported by science, pour yourself a mug and listen here. A recent scientific review published in Nutrients summed up the evidence this way: “The consensus is that moderate coffee intake is more beneficial than harmful across a wide range of health outcomes. Numerous large-scale, prospective cohort studies from around the world have consistently shown that moderate coffee consumption—typically three to five cups per day—is associated with reduced overall mortality and lower risk of major diseases such as cardiovascular diseases, diabetes, stroke, respiratory conditions, cognitive decline, and potentially several types of cancer, including liver and uterine cancers. Both caffeinated and decaffeinated coffee have shown benefits.”

A few additional recent studies add to the list of positive health effects and our understanding of the health impact of coffee. First, given all of the concern generated by the consequences of microplastics in our food supply and environment, there is legitimate concern that coffee, the beverage of choice for millions of Americans every day, might be adding to our intake of toxins. The good news is that a recent study reports that, for the most part, coffee appears to be free of harmful contaminants and toxins, with researchers stating that, “Caffeinated coffee is still one of the cleanest product categories we’ve ever tested.” So drink up without concern and read more here. Next, another recent study determined that in your efforts to keep yourself hydrated (an important component of healthy aging), you would probably help your health and well-being by adding some coffee and tea into your daily mix of hydration. According to this research in the British Journal of Nutrition, adding coffee and tea to your daily liquid intake might just enhance your longevity and lower your risk of premature death. So while you’re striving for your 7-8 glasses of hydration every day, adding some of the health benefits from coffee and tea to the mix might be the winning combination for better health. For more on this study, take out a mug and click here.

The recent research does, however, have a few precautions for those of us devoted to our coffee. First, there are some warnings that drinking very hot beverages (coffee or something else) has been linked with raising your risk for esophageal cancer. So you are advised to let your coffee cool a bit and sip it over time rather than gulp a heavy dose and burn your throat. There is also some recent data suggesting that there may be a connection between your intake of instant coffee and your risk of dry macular degeneration. Age-related macular degeneration (AMD) is a worldwide cause of vision loss in older adults. This research found a connection between those with a genetic predisposition to dry AMD and those who drink instant coffee (though not brewed coffee). While the reasons for this association are unclear, it’s possible that the processing of such coffee contains chemical compounds that exacerbate the risk. For more on this study, read here. And, of course, if you load up your coffee with all sorts of creams, sugars, or other health-harming ingredients, you’re likely to wipe out whatever health benefits would come from that cup of coffee. But for the most part, those of us who enjoy our daily coffee(s) can sit back, take a sip, and feel secure that our health is in good hands with that cup of Joe.