Coffee is a big part of the Filipino lifestyle. Most cannot start the day without a cup. But coffee has a long history of being blamed for many ills like heart disease and cancer. So which is it — is coffee good or bad for you?

Research says that the beans behind your brew, the seeds of the coffee tree’s fruit, provides more than a morning jolt. It also packed with health benefits.  Studies show that coffee can help mental decline, some cancers. Parkinson’s disease, high blood pressure and even help you shred off extra pounds.

In terms of performance during a workout, the caffeine in your coffee stimulates you to exercise 10 to 15 percent longer because it keeps you from getting as tired.  A a cup of coffee before a workout jolts athletic performance, especially in endurance sports like distance running and cycling.  The caffeine also act as a mild analgesic, so you can work out longer before you start to feel sore.

A study in Cell Metabolism journal found that caffeine had a similar effect to our DNA molecules in our muscles as exercise.  The study looked specifically at DNA changes of muscles in sedentary individuals. They found that positive effects from coffee were similar to effects derived from exercise.   But this does not mean that we should stop exercising!

How about if you are not a coffee drinker like me? They say the you can still get benefits from coffee even though you are not drinking the brew. As coffee can give both sweet and savory dishes a rich, distinct taste, it works particularly well in recipes with chocolate, cherries, blueberries, lemon, and stronger-tasting nuts such as pecans and walnuts.

Like with any other food or drinks, despite the body benefits we can get, it is still best to drink in moderation. Coffee is a natural stimulant, and high intake, meaning excess caffeine, can cause headaches, increased heart rate, restlessness, anxiety, irritability or insomnia. Coffee should not be replacing our healthy meals or snacks. We should not rely on just caffeine to keep us going throughout the day.

Whether you like yours hot, iced, black or with sugar, experts suggests to limit to three or four cups of coffee a day and the last cup at least four hours before bedtime.

Sources: Mayo Clinic/ Womens Health Mag/Huffington Post