Are you a fan of having a revitalizing cup of green tea in the morning or a soothing cup of chamomile at night? Well, you’re in for a pleasant surprise, as tea is more than just a thirst-quenching beverage—it has numerous potential health advantages.
According to Vicki Shanta Retelny, RDN, author of The Essential Guide to Healthy Healing Foods based in Chicago, tea is a beverage derived from plants and has numerous nourishing qualities. Polyphenols, which are antioxidants found in plants, are present in tea and provide medicinal advantages to the beverage, making it a comforting drink when served cold or warm.
According to the Mayo Clinic, plant-derived polyphenols found in tea, known as phytochemicals, might be useful in shielding cells from carcinogens and in postponing or avoiding cell destruction.
Furthermore, a study of limited scale that was released in the Aging journal in June 2019 discovered that senior citizens who consumed tea on a regular basis (such as green, black, or oolong) had better structured brain regions than those who abstained from tea, and this is linked to better cognitive health.
In addition to the benefits already provided, another research published in January 2020 in the European Journal of Preventive Cardiology revealed that consuming tea at least three times a week was linked with an extended lifespan, unlike those who don’t drink tea.
Based on the study, the majority of participants consumed the green type of drink, which the scientists correlated with a decreased chance of experiencing cardiovascular problems and mortality from any cause.
It’s important to note that some studies use capsules or tablets instead of liquid tea, which may give participants a stronger dosage.
1. Green Tea
Retelny states that Green tea, sourced from the Camellia sinensis shrub, has been highly regarded for its healing attributes for hundreds of years.
Retelny explains that despite their differences in fermentation levels, white, oolong, green, and black teas all belong to the same green tea category.
Retelny explains that white tea comprises of the fragile, unfermented leaves of the plant, while oolong tea is partially fermented. Green tea leaves undergo a rapid processing method that prevents fermentation, and black tea leaves are heavily fermented and oxidized, giving them a heightened level of caffeine. On the other hand, Matcha is a powdered variant of green tea that possesses slightly varied properties and nutritional profiles.
According to the Mayo Clinic, 8 ounces of brewed green tea contains approximately 28 milligrams (mg) of caffeine, while the same quantity of brewed black tea has around 47 mg of caffeine.
Retelny suggests that the abundance of polyphenols, particularly epigallocatechin-3-gallate (EGCG), found in green tea might be one of the reasons why it is considered beneficial for preventing chronic illnesses like some cancers, type 2 diabetes, and cardiovascular disease by mitigating inflammation.
As an example, a review discovered that consuming six or more cups of green tea daily was linked to a 33 percent lower chance of developing type 2 diabetes in comparison to consuming less than one cup every week.
According to a research published in August 2018 in the Journal of Biological Chemistry, EGCG could dissolve harmful protein plaques that block the blood vessels, potentially decreasing the risk of atherosclerosis (a condition where materials accumulate in the arteries, hindering blood flow to the brain and heart) and heart disease.
According to the American Stroke Association, atherosclerosis increases the likelihood of having a stroke. Studies have demonstrated that regularly consuming two to three cups of green tea can decrease the risk of stroke by 14 percent compared to those who consume it infrequently.
2. Black Tea
Although green tea tends to receive more attention for its possible health-enhancing effects, black tea also seems to provide numerous health advantages.
According to Retelny, scientific research indicates that black tea could have a beneficial impact on preventing a range of health issues, including cognitive decline, inflammation, heart disease, diabetes, and possibly even cancer.
A research paper released in January of 2016 by The Journal of Nutrition, Health & Aging showed that habitual consumption of black, oolong, and green tea correlated to decreased odds of developing a neurocognitive disorder, particularly dementia, in older persons, particularly females.
A review proposes that black tea might be a useful substitute if you want to prevent type 2 diabetes but dislike green tea.
Flavonoids, also present in green tea and other plant-based foods, can be found in black tea as well and are believed to have cancer-fighting properties. A study that appeared in the August 2019 issue of Nature Communications suggests that a flavonoid-rich diet can safeguard against heart disease and cancer.
3. Oolong Tea
If green tea has always been your preference, you may want to consider exploring its relative, oolong. Rahaf Al Bochi, RDN, who serves as a spokesperson for the Academy of Nutrition and Dietetics and owns Olive Tree Nutrition in Atlanta, recommends giving oolong a chance due to its intermediate level of oxidation, placing it between black and green tea. Additionally, oolong contains high levels of polyphenols, which offer numerous health benefits.
Consider the potential benefits for heart health associated with oolong. Research has indicated that consuming over 2.5 cups of oolong tea each day could lower levels of LDL (“bad”) cholesterol and minimize the risk of dyslipidemia, a condition characterized by abnormal lipid levels – such as triglycerides or cholesterol – in the bloodstream.
Additional studies have corroborated the effects of oolong tea on heart health, indicating that frequent consumption of either oolong or green tea resulted in reduced likelihood of mortality due to cardiovascular conditions.
Oolong consumption holds potential in supporting individuals to either sustain or reach a healthy weight. A different limited analysis revealed that oolong tea extract could potentially minimize body fat and prevent obesity. Nevertheless, additional studies that examine the correlation between oolong tea and weight are required.
According to the study published in the Aging journal, oolong tea has a positive impact on brain health. In case you find green tea not strong enough, you may want to sample oolong tea, which offers a richer taste due to its heightened oxidization process.
4. Chamomile Tea
Retelny suggests that if you have trouble sleeping, you should try drinking chamomile tea as it is an herbal tea without caffeine and can help you relax before going to bed.
Retelny explains that chamomile, which belongs to the daisy family, has been used extensively worldwide for its healing properties and is one of the oldest known medicinal plants.
Moreover, Retelny points out that chamomile tea might aid in boosting immune health, which is beneficial for everyone at present. According to a study, chamomile tea has the potential to enhance the immune system, although the researchers emphasize the need for additional clinical trials.
A review published in the Journal of Pharmacopuncture in December 2019 suggests that women suffering from premenstrual syndrome may benefit from consuming chamomile tea due to its anti-inflammatory and anti-anxiety properties.
Further studies indicated that the consumption of chamomile tea was linked to a reduced chance of mortality among Hispanic women who are 65 years old and above.
Peppermint tea is commonly known for its digestive health benefits; however, it also possesses properties that are antioxidant, anticancer, antibacterial, and antiviral. Numerous studies have indicated that peppermint oil preparations can ameliorate indigestion, nausea, stomach pain, and other symptoms of irritable bowel syndrome.
It remains uncertain if the quantity of peppermint oil present in peppermint tea produces an equivalent outcome to the potent supplements utilized in these analyses. As a result, further investigations are requisite.
Research has indicated that the usage of peppermint oil can alleviate symptoms of stomach discomfort, cramps, and nausea.
Ginger tea is a powerful source of antioxidants that combat diseases and is a popular cure for nausea. Numerous studies have shown that ginger is a reliable solution for reducing nausea, particularly in the initial stages of pregnancy. However, it can also alleviate nausea resulting from cancer treatments and surgical procedures.
It has been indicated by research that consuming ginger might aid in preventing stomach ulcers, alleviating indigestion, and decreasing pain related to menstruation. Additionally, some studies have demonstrated that taking ginger supplements may enhance the regulation of blood sugar and lipid levels in individuals with diabetes.
For people with diabetes, ginger tea can potentially alleviate menstrual discomfort, decrease feelings of nausea, and enhance their blood sugar and lipid profiles.
Hibiscus tea possesses health benefits, aside from its striking color and distinct taste. Some studies indicate that hibiscus may potentially decrease total and LDL (harmful) cholesterol, as well as blood pressure, although research findings vary.
In addition, a different research revealed that male soccer players experienced a notable decline in oxidative stress after consuming hibiscus tea extract for a duration of 6 weeks.
Before consuming hibiscus tea, it is essential to consult with a medical professional if you are currently taking diuretics to ensure compatibility with your medications. This tea has the potential to lower blood pressure, enhance cholesterol levels, and reduce oxidative stress.
Echinacea tea is a well-known treatment believed to aid in the prevention and treatment of the cold. Studies indicate that echinacea may enhance the immune system, leading to better protection against infections.
Despite requiring additional research, there are studies suggesting that echinacea may reduce the severity of the common cold as well as shorten its duration. It is widely employed to achieve these results, particularly in the form of echinacea tea.
Rooibos is an herbal tea that was historically used for medicinal purposes. Though more research on humans is needed, one study found that rooibos may have anti-allergy effects.
A study has shown that the growth of osteoclasts, the cells responsible for dismantling old bones to maintain, restore, and reshape the skeleton, could be suppressed by rooibos. This inhibition could be beneficial for individuals with conditions that stimulate overproduction of osteoclasts like osteoporosis.
In addition, previous research indicates that rooibos tea has the potential to decrease blood pressure and cholesterol levels. Although initial findings propose that rooibos tea could enhance bone health and mitigate the risk of heart disease, further investigations are necessary.
The medicinal features of sage tea and its potentials for enhancing brain health are widely recognized. Despite the limitations of numerous studies on sage, they revealed advancements in cognitive abilities among Alzheimer’s disease patients.
Various researches indicate that healthy adults experience enhanced mental function and memory after the consumption of different kinds of sage extract. Although more investigation is necessary, certain studies imply that sage may aid in reducing both total cholesterol and LDL (negative) cholesterol levels.
Numerous researches have revealed that sage has a positive effect on cognitive abilities, recall, and cardiovascular well-being.
The flavor of lemon balm tea is reminiscent of lemon, and it appears to possess beneficial health qualities. According to a small study, consuming lemon balm tea for a duration of 6 weeks resulted in a reduction in arterial stiffness, which is a known contributor to conditions such as heart disease, stroke, and cognitive impairment.
Studies have revealed that the consumption of lemon balm may enhance the body’s inherent antioxidant enzymes, which play a crucial role in safeguarding against oxidative harm. Furthermore, a critical evaluation discovered that lemon balm may alleviate symptoms of anxiety and depression without any significant undesirable effects.
Early investigations indicate that the consumption of lemon balm tea could potentially enhance antioxidant levels, promote cardiovascular wellness, and alleviate indications of depression and anxiety.
Rose hip tea contains significant amounts of vitamin C and useful plant components that possess anti-inflammatory qualities. A number of earlier research studies have revealed that the consumption of rose hip powder may aid in the reduction of inflammation and the alleviation of rheumatoid arthritis and osteoarthritis symptoms, such as pain.
Further research is required to validate the possible advantages of rose hip tea, despite earlier studies demonstrating its potential to aid weight management by reducing BMI and abdominal fat.
Consuming rose hip tea could potentially alleviate arthritis-related inflammation and pain, and facilitate weight control.
The traditional use of passionflower tea is to alleviate anxiety and enhance sleep. A study revealed that consuming passionflower extract for a period of 2 weeks demonstrated an improvement in specific aspects of sleep quality among individuals dealing with insomnia, but no notable variance was observed in comparison with a placebo.
There is additional research indicating that passionflower could potentially alleviate anxiety symptoms, particularly in the context of dental procedures. Research studies have demonstrated that passionflower tea has the potential to enhance both sleep and alleviate anxiety.