“…with all the recent research promoting the possible health benefits of coffee, maybe it’s time I took a second look at one of America’s favorite beverages.

We all grew up knowing the potential health pitfalls—some rumored, some real—of too much caffeine. Our parents refused to let us drink coffee, afraid it stunted growth, increased stress and caused hyperactive behavior. And we didn’t need a doctor to tell us that our morning cup of joe increased jitters, elevated blood pressure and caused rapid heartbeat. Hospitals used to routinely deny coffee to their patients with heart disease because they were convinced that even decaf would induce rapid heart failure.

But recently, caffeine has been earning some street cred. From helping to decrease the risk of certain cancers to increasing one’s ability to focus, it seems the laundry list of health benefits associated with coffee far outweigh the risks. Studies have shown that caffeine decreases the risk of type 2 diabetes and Parkinson’s disease, as well as fostering increased energy and improved athletic ability. What’s next? Are we going to hear that coffee cures the common cold, improves our sex life and prevents baldness?

Read the fine print

News reports trumpet the fact that coffee provides more antioxidants than any other beverage. But read the fine print and you’ll find it’s the amount of coffee we drink that raises it to number one on the list. Joe A. Vinson, a chemistry professor at the University of Scranton in Pennsylvania, studied the levels of antioxidants in more than 100 different foods, including vegetables, fruits, nuts, spices, oils and common beverages. Coffee contributed the most antioxidants, but that’s because the average adult drinks just less than two cups of java per day. According to the USDA, red beans, blueberries, red kidney beans, pinto beans, blueberries, cranberries, cooked artichokes and apples are among the foods that contain the highest levels of antioxidants. Surprisingly—or not—coffee isn’t on the list!

The wise woman’s guide to coffee dos and don’ts

So, what’s a girl to do when faced with such a conundrum? Well, remember what your mother told you: It is possible to have too much of a good thing. Coffee might offer several health benefits, but drink too much and you’ll tip the balance toward the commonly associated negatives. So, what is moderation? Anywhere from two to five cups per day is generally considered a safe yet effective amount.

Follow these guidelines to enjoy your favorite blend of java without worry, and pat yourself on the back for potentially improving your health.