What are the health benefits of different teas?

One of the most popular beverages worldwide, tea offers many different health benefits besides quenching thirst. Discover how your favorites go beyond flavor to help you feel great and improve your health, including black, green, and herbal.

What are the health benefits of different teas?

Tea is the second most widely consumed beverage worldwide. Numerous types of tea exist, with different health benefits. Compounds in tea, such as antioxidants, contribute to its health benefits.

Black tea

Black teas include English Breakfast, Earl Grey, Irish Breakfast, Darjeeling, Chai, and Ceylon. Unlike white and green teas, black teas are fully oxidized, meaning tea leaves are exposed to oxygen before they are dried. Oxidation gives black teas their dark colors and stronger, more nutty flavor profile.

Among the numerous health benefits of black tea are its potential role in supporting heart health and cognitive function, due to its different plant compounds called catechins.

• Improves blood flow and lowers blood pressure
• May reduce cholesterol
• Increases antioxidant concentrations in the body
• Boosts attention and alertness
• May improve insulin activity, reducing the risk of type 2 diabetes
• Reduces inflammation

Green tea

Green tea is unoxidized in its preparation.

Extensive evidence exists for the health benefits of green tea. However, many of these studies focus on green tea extracts or supplements, which provide higher dosages of polyphenols and are associated with increased health risks, such as liver toxicity.

Potential health benefits of green tea include:

• Stress and anxiety reduction
• Enhanced cognitive performance and reduced risk of dementia
• Reduced risk of certain cancers
• Lower risk of heart disease and death from heart disease
• Reduced risk of stroke
• Weight loss
• Better blood sugar regulation
• Lower blood pressure

Epigallocatechin gallate (EGCG) is the primary polyphenol in green tea. EGCG possesses numerous anti-inflammatory and antioxidant properties that contribute to the health benefits of green tea.

Green tea extract supplements may improve cholesterol, support weight loss, reduce inflammation, and enhance antioxidant activity, but high doses may be risky. Drinking green tea is relatively safe, but taking green tea extract supplements may cause side effects such as nausea, constipation, abdominal discomfort, and increased blood pressure.

L-theanine is another compound in green tea responsible for some of its stress-reducing and cognitive benefits.

Herbal tea

Herbal teas lack caffeine. Different herbal teas possess unique health benefits. Herbal teas include:

• Chamomile : Drinking one to two cups of chamomile tea daily may help alleviate anxiety symptoms. Plant compounds in chamomile interact with neurotransmitters to promote relaxation.
• Peppermint : Drinking peppermint tea may alleviate stomach upset and symptoms of irritable bowel syndrome.
• Hibiscus : The second most widely consumed tea worldwide, hibiscus tea helps reduce blood pressure, thereby lowering the risk of heart disease.
• Rooibos: A lower-tannin tea rich in polyphenols that may provide antioxidant and anti-inflammatory effects. Some research indicates that rooibos may improve cardiometabolic health.

Other teas

Other tea variations exist, differing in oxidation levels and caffeine content:

• Oolong tea: Semi-oxidized, with a taste between black and green tea.
• White tea: Less processed than black tea and undergoes minimal oxidation.

Oolong and white teas are packed with antioxidants and polyphenols, which are responsible for the teas' health benefits. Animal and laboratory studies indicate that tea has potential antioxidant, anti-inflammatory, cardiovascular, anticancer, and anti-obesity properties. Still, more research is needed in humans.

Although generally regarded as safe to drink, some teas may interact negatively with certain medications. Consult your healthcare provider if you're unsure whether tea may interact negatively with your medication.

How to prepare tea

Get the most health benefits from your different teas with these preparation tips:

• Use fresh, high-quality tea leaves or teabags.
• Filtered or spring water is preferred to avoid off-flavors.
• Steep herbal teas longer (7 minutes) to enhance the amount of compounds you extract from the tea.

Adding milk and sugar to your tea may negate some of its health benefits. Some research suggests that adding milk to black tea may reduce its impact on antioxidant levels in the body.

Stirring a teaspoon of sugar into your daily tea can contribute additional calories that may hinder weight-loss progress, especially if you drink more than one glass daily. Consuming too much sugar can lead to type 2 diabetes, weight gain, and heart disease.

How to track tea in MyNetDiary

• Create a custom meal: Accurately track splashes of milk, plant-based milk, or cream in your tea. Use the Auto Logging feature to automatically add your daily tea to your food log.
• Search for tea when logging a meal or snack.

Currently, MyNetDiary does not track antioxidant or polyphenol intake.

There is no one best tea for health. Instead, teas are rich sources of antioxidants and polyphenols with beneficial health effects.

Trade your afternoon soda for a glass of plain tea. Adding tea to your daily beverage routine supports overall health, reduces the risk of chronic conditions, and helps meet fluid needs.

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Alcohol & Other Beverages->Coffee & Tea Nutrients->Caffeine