Tea’s reputation has so far been pretty spotless, even mainstream health organizations have been touting it as one of the healthiest drinks around.

Coffee’s reputation on the other hand is somewhat messier. It reminds me of how many nutritionists turned against eggs few years ago, only to change their mind later on.

So it’s understandable if you have the impression that tea is a lot healthier than a little espresso. But, as you’ll see in just a second, this health showdown turns out a lot closer than many would expect. And, coffee might until now be the underdog, but its potential to improve your health has been underestimated.

Black, green, yellow, white and oolong teas come from the same Camellia Sinensis tea leaves, and contain substances known as flavonoids, which many studies have linked it to numerous healthful benefits, including lesser instances of heart disease and some cancers.

Other ingredients in tea, known as catechins, were linked in an Australian study to stronger bones and lower incidents of osteoporosis, as well as to better muscle endurance.

A 2004 study in Taiwan, found that those who drank 4 to 20 ounces of tea a day for at least a year had a 46% lower chance of developing high blood pressure. Meanwhile, an NIH study linked tea drinking with a lower incidence of Parkinson’s disease, and indicated that tea may be helpful in preventing Alzheimer’s disease.

“Drinking tea is actually better for you than drinking water,” says Carrie Ruxton, a public health nutritionist at Kings College in London. “Water is essentially replacing fluid. Tea replaces fluids and contains antioxidants so it’s got two things going for it…even if you had a really, really strong cup of tea or coffee, which is quite hard to make, you would still have a net gain of fluid [i.e. your body retains more than it excretes]. Also, a cup of tea contains fluoride, which is good for the teeth.”

A typical cup of brewed coffee contains between 70 and 140 milligrams of caffeine. Teas usually range between 15 and 70 milligrams for the same amount. The International Food Information Council Foundation reports that, “Moderate caffeine consumption of 300 mg per day can have beneficial health implications as a part of a healthful diet and physically active lifestyle.”

In fact, caffeine may be so good for you that it cancels out the harmful effects of bad habits. Asians smoke more than anyone else on the planet, and yet the incidence of cancer and heart disease is lower than in most other continents. This has been referred to as the “Asian Paradox.” Bauer Sumpio, chief of vascular surgery at Yale University, produced a report in the Journal of the American College of Surgeons suggesting that the high consumption of green tea in Asia (as much as 1.2 litres a day) may be responsible for the Asian Paradox. The presence of high levels of polyphenols in the green tea (and other teas) seems to be the agent protecting the tea-drinking smokers. Polyphenols are effective antioxidants that destroy free radicals in the body (which can otherwise damage DNA).

So tea is good for you, apparently. How about coffee? Turns out that coffee offers much the same healthful benefits as tea. Various studies indicate that coffee offers a level of protection from some cancers (including breast cancer, prostate cancer, liver cancer and skin cancer).

So what is the answer, coffee or tea? Here is a rundown of some of the most impressive ways coffee and tea affect your physical health, and how they stack up:

Tea

Lowers the risk of certain cancers. Green tea is loaded with antioxidants (including flavonoids and catechins), which protect against the oxidative damage that contributes to cancer’s development. Multiple studies noted a decreased likelihood of developing breast cancer, colorectal cancer, and prostate cancer.

Decreases inflammation. Researchers discovered that the polyphenols in tea leaves, perhaps working together with tea’s other compounds, fight inflammation. That makes tea a great preventive measure because chronic inflammation lies at the root of almost every modern health problem.

Improves insulin sensitivity. Green tea has also been proven to make the body more responsive to insulin and lower blood sugar levels. This translates into a decreased likelihood of developing type 2 diabetes or other serious metabolic issues.

Promotes mouth health. The catechins in green tea can actually kill bacteria in your mouth and keep you from getting an infection. Catechins are especially effective at stopping the growth of Streptococcus mutans, which leads to cavities and tooth decay if left unchecked.

Potentially decreases the risk of heart disease. Studies have found that tea can improve some of the most important risk factors associated with heart disease, including LDL and total cholesterol, as well as triglycerides.

Potentially protects against neurodegenerative diseases like Alzheimer’s and Parkinson’s. A lot more research is needed, but studies conducted on animals and in test tubes found that the catechin compounds in tea could potentially lower the risk of Alzheimer’s and Parkinson’s

Coffee

Contains key nutrients. You might think of coffee as just pure caffeine, but coffee beans also contain plenty of nutritious goodness. Whenever you drink coffee, you also get key nutrients like potassium, manganese, magnesium, and niacin. This adds up if you’re drinking multiple cups throughout the day!

Lowers the risk of type 2 diabetes. Scientists aren’t entirely sure why coffee drinkers have a significantly lower risk of becoming diabetic, but the link can’t be denied. A massive meta-analysis of 18 different studies found that each cup of coffee consumed was associated with a seven percent reduction in the likelihood of developing diabetes.

Protects the liver. Too much alcohol, or diseases like hepatitis and others, can lead to cirrhosis, where the liver gets mostly replaced by scar tissue. But people who drink coffee regularly have a significantly lower risk of getting cirrhosis.

Potentially protects against certain cancers. Like tea, coffee is full of antioxidants that protect your cells from oxidative damage. Numerous studies explored the link between drinking coffee and cancer rates. They found that drinking coffee is especially effective at decreasing your risk for liver and colorectal cancers.

Reduces risk of Alzheimer’s. Unfortunately, scientists haven’t been able to develop a cure for Alzheimer’s, a neurodegenerative disease and the leading cause of dementia. Multiple studies found that drinking coffee can lower your risk of developing Alzheimer’s significantly.

Reduces risk of Parkinson’s. Parkinson’s is another devastating neurodegenerative disease without a known cure. Researchers found that coffee drinkers have a significantly lower risk of developing the disease than those who don’t, but only if they drink caffeinated coffee.

Helps with depression. Numerous studies have linked daily coffee consumption with a significantly lower chance of becoming depressed. Drinking coffee can even save your life; a massive study of over 200,000 people found that those who drank four or more cups daily were almost 55 percent less likely to commit suicide.

Coffee versus tea is a lot like politics. It’s easy to get so attached to the party of your choice that you may overlook some important issues.

So, forget the argument and head to Bella’s to enjoy that soothing, and surprisingly healthy cup of artisan tea or gourmet coffee…. guilt-free!