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Don't think you have to kick your coffee habit. A host of scientific evidence suggests that one of the most widely consumed, and maligned, beverages in the world is good for you. Really.

Coffee has gotten a bad rap in the past, blamed for ills like heart disease, cancer, and osteoporosis. But many of the findings were based on flawed research. Previous studies didn't take into consideration the lifestyle that often goes hand in hand with coffee consumption, like smoking. However more recent studies have not only validated its safety, but also its health perks.

Coffee holds a grab bag of preventive benefits. It's extremely rich in antioxidants, which may help prevent heart disease and cancer. Research indicates that for women, one to three cups of coffee daily can lower the risk of cardiovascular disease. And a study of more than 90,000 people in Japan found that daily coffee drinkers had half the rate of liver cancer when compared with less frequent consumers. Food chemists have also discovered a substance in coffee that may help ward off colon cancer.

You might even want to make a cup of joe your pre-workout beverage: A small study found that a dose of caffeine roughly equal to that in two cups of coffee reduced post exercise muscle soreness by nearly half by helping to reduce inflammation.

Memory researchers have found that coffee increases short-term recall, the ability to focus attention and alertness. One study found that adults over 65 who drank a cup 30 minutes before a memory test scored higher than those drinking decaf.

The research makes a compelling case, but if you're sensitive to the jitteriness and sleeplessness coffee can cause, don't force yourself to drink it. And those who do indulge should stick to two to four cups daily.

Adapted from Oprah.com