Every now and then, a new study pops up stating whether or not coffee is healthy for us.

According to a 2015 study in the Journal of the National Cancer Institute, your java habit may actually be good for you. From a reduced cancer risk to fewer cavities, here are the best reasons to enjoy a cup or two. Did you know that people who drink four or more cups of coffee a day actually have up to a 20 percent lower risk of melanoma than those who drink it less often? 

“Coffee is incredibly rich in antioxidants, which are responsible for many of its health benefits,”

says Joy Bauer, a nutrition and health expert for Everyday Health and The Today Show

Beyond lowering your skin cancer risk, coffee can also decrease your odds of developing other health issues such as strokes, diabetes, stress, Parkinson’s disease, and many more.

People who consume higher amounts of coffee each day show a lower risk of stroke when compared to those who rarely consume the beverages and people who increase their coffee consumption by more than one cup per day over a four-year period have an 11 percent lower risk of type 2 diabetes. The aroma of coffee also helps minimize the effects of sleep deprivation on your body so you will not feel as groggy in the mornings. If Parkinson’s disease runs in your family, a way to lower your risk of developing the disease is by increasing your coffee and caffeine intake. Those who drink coffee were less likely to develop the neurological disease than those who do not according to every day health.
However, coffee is also no longer a healthy choice if it’s loaded with sugar; and if you are drinking “milkshakes” full of sugar, flavored syrups, whipped cream, and who knows what else, then the health hazards will outweigh the benefits. Many of these contain calories from cane sugar and high-fructose corn syrup and are linked to metabolic disorders, cardiovascular diseases ,and other health conditions.

“I like the taste of coffee but it gives me too much energy,” states Lauren Fitts (10), who drinks it occasionally.

Now I’m not saying that you should go out and have ten cups of coffee a day to rid yourself of every problem because drinking too many cups can also lead to insomnia, stomach aches, nervousness, a racing heart,  irritability, and nausea. Although it seems to taste better when it is lighter, sweeter, and fluffier, the healthier choice is when it’s bitter, dark, and dense because the more adulterated it is, the less pure its health effects are. Trying to develop a taste for the coffee itself, and for responsibly farmed beans is important. Coffee is a healthy choice when it’s bitter, dark, and dense just like chocolate. The lighter, sweeter, and fluffier it becomes, the more adulterated it is, and the less pure its healthy effects.