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Diet & Nutrition


8 TEAS TO DRINK FOR A HEALTHIER BODY AND MIND

From black and green to hibiscus and chamomile, tea may help you stave off
disease, manage a healthy weight, ease physical discomfort, and more.

By Jen Laskey and Leslie BarrieMedically Reviewed by Reyna Franco, MS,
RDN of American College of Lifestyle Medicine
Reviewed: September 13, 2023
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Medically Reviewed


Drinking tea is associated with prevention of diseases, including dementia and
certain cancers, as well as a longer life.Getty Images

Do you love sipping an energizing cup of green tea when you rise or a
calming cup of chamomile before bedtime? You’re in luck: Tea is not just a
refreshing drink — it may offer a host of health benefits.

“Tea is a plant-based beverage that has been shown to have many nourishing
properties,” says Vicki Shanta Retelny, RDN, a nutritionist and author of The
Essential Guide to Healthy Healing Foods. “As a soothing warm or cold beverage,
tea contains plant compounds called polyphenols, which are antioxidants that
give tea its medicinal benefits.”

For example, phytochemicals — the plant-based polyphenols in tea — may play a
role in preventing or delaying cell damage and in protecting cells from
cancer-causing substances, according to the Mayo Clinic.

RELATED: 9 Scientific Benefits of Following a Plant-Based Diet



Also, a small study found that, compared with those who didn’t drink tea, older
adults who regularly drank tea (like green, black, or oolong) had better
organized brain regions, which is associated with healthier cognitive function.

As if those perks didn’t offer enough incentive to sip, a 2022 study found that
people who consumed 2 or more cups of tea per day had up to a 13 percent lower
risk of death from any cause compared to people who did not drink tea. Higher
tea consumption was also associated with a lower risk of death from
cardiovascular disease, ischemic heart disease, and stroke. These findings were
most true for those who didn’t add sugar or milk to their tea.

Keep in mind, though, that not all studies look at tea in liquid form; some
research uses capsules or tablets, which may provide study participants with a
more potent dose.

What isn’t debatable is that drinking plain tea is healthy for your heart and
weight loss–friendly because it doesn’t have sodium or calories, according to
the Harvard T.H. Chan School of Public Health.

RELATED: Why Are Healthy Eating Habits Important?

While drinking any tea likely comes with benefits, many teas have their own
distinct health perks. So pour yourself a cup and read on to discover the eight
best teas for your health.


1. GREEN TEA MAY REDUCE THE RISK OF TYPE 2 DIABETES AND PROMOTE HEART HEALTH

“Green tea, from the Camellia sinensis plant, has been revered for centuries for
its medicinal properties,” says Retelny.



Here’s a little tea 101: White, oolong, green, and black teas are all in the
green tea family; they differ based on their level of fermentation, explains
Retelny. “White tea is the delicate, unfermented leaves of the plant, oolong tea
is partially fermented, green tea leaves are quickly processed to not allow for
fermentation, and black tea leaves are highly fermented and oxidized, which
gives them a higher caffeine level, too,” says Retelny. Matcha, meanwhile, is a
powdered form of green tea, but the two have slightly different properties and
nutritional profiles.


MATCHA TWO WAYS: LATTE AND TEA

Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to use
matcha to make tea and a latte.
Matcha Two Ways: Latte and Tea

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5 TYPES OF TEA THAT MAY HELP WITH WEIGHT LOSS

01:13


ARE POWDER GREENS ACTUALLY GOOD FOR YOU?

01:29

There’s about 28 milligrams (mg) of caffeine in 8 ounces of brewed green tea,
according to the Mayo Clinic. For comparison, the same amount of brewed black
tea has about 47 mg of caffeine.

One possible reason green tea is so healthy is its high polyphenol content.
“Green tea has a lot of polyphenols called catechins, specifically
epigallocatechin-3-gallate (EGCG), which has shown to be beneficial for fending
off inflammation and chronic disease like certain cancers, type 2 diabetes, and
cardiovascular disease,” says Retelny.

For instance, one study found that EGCG may break up and dissolve potentially
dangerous protein plaques found in the blood vessels, and thus may lower the
odds of someone developing atherosclerosis (the buildup of material in the
arteries that can reduce blood flow to the heart and brain). Atherosclerosis is
a risk factor for stroke, per the American Stroke Association.

In addition, a review of 82 meta-analyses found that green tea consumption was
associated with reduced risk for heart disease and certain types of cancer, as
well as reductions in weight and blood pressure.

RELATED: 10 Potential Health Benefits of Green Tea


2. BLACK TEA MAY PROMOTE HEALTHY COGNITION AND REDUCE INFLAMMATION

Green tea gets most of the hype for its potentially health-boosting properties,
but black tea appears to offer plenty of health benefits, too.

Retelny notes that scientific evidence suggests black tea may play a role in
preventing cognitive decline, inflammation, heart disease, diabetes, and
potentially cancer.

One study found that regularly drinking black tea (as well as oolong and green
tea) was associated with a lower risk of developing a neurocognitive disorder,
such as dementia, in the elderly, particularly for elderly women.

If you are looking to fend off type 2 diabetes and don’t care for green tea, the
black variety could be an effective alternative, suggested one review.

Black tea also contains flavonoids (compounds found in green tea and other
plant-based foods), which may help lower cancer risk. One study found that a
diet rich in flavonoids may help protect against cancer and heart disease.


3. OOLONG TEA MAY CONTRIBUTE TO HEALTHIER CHOLESTEROL LEVELS

Have you always opted for green tea? Consider giving its cousin oolong a try.
“Oolong tea is a partially oxidized tea, in between black and green tea, and its
concentration of polyphenols offers many health benefits,” says Rahaf Al Bochi,
RDN, the Baltimore-based owner of Olive Tree Nutrition and a spokesperson for
the Academy of Nutrition and Dietetics.

Take, for example, oolong’s potential heart health perks. One study found that
drinking more than 2.5 cups of oolong tea daily was associated with lower LDL
(“bad”) cholesterol levels, as well as a reduced risk of dyslipidemia (which is
an abnormal amount of lipids, like triglycerides or cholesterol, in the blood).
Other research has supported oolong’s impact on the heart, suggesting that
drinking oolong or green tea regularly was linked to a lower risk of death from
cardiovascular disease.

Drinking oolong also shows promise in helping people maintain or achieve a
healthy weight. Another small study suggested that oolong tea extract could help
reduce body fat and may help prevent obesity. However, more studies on the
connection between oolong tea and weight are needed.

In addition, a 2022 review noted that oolong tea exhibits significant
antioxidative, anti-inflammatory, and anticancer properties. However, the review
mainly included studies in animals, and the authors said that more thorough
research in humans was needed to understand oolong’s possible therapeutic
effects.

If green tea is a little too mild for you, consider giving oolong a try
— because of the extra oxidization, it has a more robust flavor.

RELATED: Is Green Tea Good for People With Type 2 Diabetes?


5 TYPES OF TEA THAT MAY SUPPORT YOUR IMMUNE SYSTEM

You are what you eat! Or drink? Tea’s benefits extend far beyond a cozy night on
the couch.
5 Types Of Tea That May Support Your Immune System

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4. CHAMOMILE TEA MAY AID SLEEP AND SUPPORT IMMUNITY

If you’re feeling wired at bedtime, consider sipping a cup of chamomile tea to
wind down. “Since chamomile tea is an herbal tea that contains no caffeine, it
can be a calming beverage before bed,” says Retelny.

“Chamomile is in the daisy family and is widely used all over the world,”
explains Retelny. “It’s one of the oldest documented medicinal plants with a
variety of healing properties.”

That’s not all, though: Chamomile tea may support immune health, says Retelny.
One review suggested that chamomile tea may help stimulate the immune system,
but the researchers noted that more clinical trials need to be done. Also, a
2022 review found chamomile to possess possible anti-inflammatory, antioxidant,
anticancer, and blood-pressure-lowering properties. However, most of the studies
included were performed in a lab, not with humans.

Drinking chamomile tea may also be beneficial for women experiencing
premenstrual syndrome, according to another review. The researchers also noted
the tea’s anti-inflammatory and anti-anxiety properties.

More research suggested that drinking chamomile tea was associated with a
decreased mortality risk in Hispanic women over age 65. 


5. GINGER TEA MAY HELP TREAT NAUSEA AND VOMITING

Got tummy troubles or a bout of morning sickness? You may want to steep some
ginger tea, which is well known for its ability to help ease digestive stress.

According to one review, ginger, an ancient root known for its medicinal
properties, is a safe and effective treatment for nausea and vomiting during
pregnancy and chemotherapy.

Research also has suggested that ginger helps reduce post-chemotherapy nausea in
adults with cancer by 40 percent. (In this study, participants took ginger in
supplemental form.) Furthermore, gingerols, the compounds that give ginger its
characteristic taste and smell, may be useful in therapies that help protect
against diseases like diabetes and cancer, the research noted.

To enjoy ginger tea, grate the root, put the pieces at the bottom of a mug, pour
hot water on top, and let it steep for a couple of minutes. To avoid the DIY
route, buy prepackaged tea bags made with dried ginger.

RELATED: How to Manage the Side Effects of Chemotherapy


6. PEPPERMINT TEA IS ASSOCIATED WITH A HEALTHY DIGESTIVE SYSTEM

Like ginger, peppermint is known for promoting healthy digestion. “Peppermint
herbal tea can be a great option to help support digestion,” says Al Bochi.
“Peppermint contains a compound called menthol that can help relax the
intestinal tract and help relieve bloating.”

Some studies in animal models have shown that peppermint can specifically help
relax gastrointestinal tissues, a review noted. Another review found that
peppermint oil is a safe and effective short-term treatment for irritable bowel
syndrome (IBS), though it’s worth noting that peppermint oil is more highly
concentrated than peppermint tea.

Other research has shown that peppermint (which was taken in tablet form) could
ease chest pain and help people with esophagus disorders better swallow their
food, potentially by helping relax smooth muscle located in the lower esophagus.

Because peppermint tea doesn’t contain any caffeine, it’s also a great option
for a soothing drink before bed.


7. HIBISCUS TEA MAY PLAY A ROLE IN LOWERING BLOOD PRESSURE

Not only does hibiscus tea — made from dry hibiscus leaves — taste delicious and
tangy, but it may help your ticker, too. Research has found drinking hibiscus
tea two times a day may be effective for managing blood pressure in stage one
hypertension, along with lifestyle and dietary modification.

On top of that, a 2022 review found that hibiscus may reduce blood pressure,
cholesterol, blood sugar, body fat, and iron deficiency.

Hibiscus may have protective effects against obesity, too. A small, randomized,
placebo-controlled trial found that participants who took hibiscus extract saw
reductions in body weight, BMI, and central fat mass, regardless of the physical
activity.

RELATED: 10 Best and Worst Foods to Fight Belly Bloat


8. FENNEL TEA MAY EASE MENOPAUSE SYMPTOMS

Another tea that helps with digestion? Fennel. “Fennel also relaxes digestive
muscles to help with bowel regularity,” says Al Bochi. One review noted that
fennel, which has long been known as a medicinal plant, is widely used for
treating digestive issues as well as IBS. The review cited polyphenols as one
reason for fennel’s antioxidant properties.

Furthermore, fennel may help ease menopause symptoms in postmenopausal women
without serious side effects, according to a small study using fennel in capsule
form.

Interested in trying fennel tea? You can buy fennel tea in tea bags or crush
fennel seeds and steep for a few minutes in a tea ball.


A FINAL WORD ON COOKING WITH TEA

One last hot tip: Whatever you decide to brew, keep in mind that “drinking tea
is a great way to reap the benefits of plants in your diet,” says Retelny. So
don’t discard any leftover tea that you couldn’t finish. “Use this glorious
liquid to make quinoa, brown rice, or couscous — the cooked grains will absorb
whatever plant compounds are present in the tea,” says Retelny. You can also
baste chicken, fish, or tenderloin cuts of meat with a homemade marinade using
green tea combined with olive oil, salt, pepper, and crushed garlic, Retelny
suggests: “The possibilities are endless with tea!”


EDITORIAL SOURCES AND FACT-CHECKING

 * Cut Disease Risk by Adding Color to Your Diet. Mayo Clinic. April 1, 2015.
 * Li J, Romero-Garcia R, Suckling J, Feng L. Habitual Tea Drinking Modulates
   Brain Efficiency: Evidence From Brain Connectivity Evaluation. Aging. June
   15, 2019.
 * Inoue-Choi M, Ramirez Y, Cornelis MC, et al. Tea Consumption and All-Cause
   and Cause-Specific Mortality in the UK Biobank: A Prospective Cohort Study.
   Annals of Internal Medicine. September 2022.
 * Tea. Harvard T.H. Chan School of Public Health. April 2023.
 * Caffeine Content for Coffee, Tea, Soda and More. Mayo Clinic. April 26, 2022.
 * Townsend D, Hughes E, Akien G, et al. Epigallocatechin-3-Gallate Remodels
   Apolipoprotein A-I Amyloid Fibrils Into Soluble Oligomers in the Presence of
   Heparin. Journal of Biological Chemistry. August 2018.
 * Atherosclerosis and Stroke. American Stroke Association. June 17, 2021.
 * Abe SK, Inoue M. Green Tea and Cancer and Cardiometabolic Diseases: A Review
   of the Current Epidemiological Evidence. European Journal of Clinical
   Nutrition. June 2021.
 * Feng L, Chong MS, Lim WS, et al. Tea Consumption Reduces the Incidence of
   Neurocognitive Disorders: Findings From the Singapore Longitudinal Aging
   Study. The Journal of Nutrition, Health & Aging. December 2016.
 * Yang J, Mao QX, Xu HX, et al. Tea Consumption and Risk of Type 2 Diabetes
   Mellitus: A Systematic Review and Meta-Analysis Update. BMJ Open. July 2014.
 * Bondonno NP, Dalgaard F, Kyrø C, et al. Flavonoid Intake Is Associated With
   Lower Mortality in the Danish Diet Cancer and Health Cohort. Nature
   Communications. August 13, 2019.
 * Yi D, Tan X, Zhao Z, et al. Reduced Risk of Dyslipidaemia With Oolong Tea
   Consumption: A Population-Based Study in Southern China. British Journal of
   Nutrition. April 28, 2014.
 * Mineharu Y, Koizumi A, Wada Y, et al. Coffee, Green Tea, Black Tea and Oolong
   Tea Consumption and Risk of Mortality From Cardiovascular Disease in Japanese
   Men and Women. Journal of Epidemiology & Community Health. March 2011.
 * He RR, Chen L, Lin BH, et al. Beneficial Effects of Oolong Tea Consumption on
   Diet-Induced Overweight and Obese Subjects. Chinese Journal of Integrative
   Medicine. February 2009.
 * Wang S, Zeng T, Zhao S, et al. Multifunctional Health-Promoting Effects of
   Oolong Tea and Its Products. Food Science and Human Wellness. May 2022.
 * Srivastava JK, Shankar E, Gupta S. Chamomile: A Herbal Medicine of the Past
   With Bright Future. Molecular Medicine Reports. November–December 2010.
 * Sah A, Naseef PP, Kuruniyan MS, et al. A Comprehensive Study of Therapeutic
   Applications of Chamomile. Pharmaceuticals. October 2022.
 * Khalesi ZB, Beiranvand SP, Bokaie M. Efficacy of Chamomile in the Treatment
   of Premenstrual Syndrome: A Systematic Review. Journal of Pharmacopuncture.
   December 2019.
 * Howrey BT,  Peek MK, PhD, McKee JM, et al. Chamomile Consumption and
   Mortality: A Prospective Study of Mexican Origin Older Adults. The
   Gerontologist. December 1, 2016.
 * Lete I, Allué J. The Effectiveness of Ginger in the Prevention of Nausea and
   Vomiting During Pregnancy and Chemotherapy. Integrative Medicine Insights.
   2016.
 * Semwal RB, Semwal DK, Combrinck S, Viljoen AM. Gingerols and Shogaols:
   Important Nutraceutical Principles From Ginger. Phytochemistry. September
   2015.
 * McKay DL, Blumberg JB. A Review of the Bioactivity and Potential Health
   Benefits of Peppermint Tea (Mentha Piperita L.). Phytotherapy Research.
   August 2006.
 * Khalaf MHG, Chowdhary S, Elmunzer BJ, et al. Impact of Peppermint Therapy on
   Dysphagia and Non-Cardiac Chest Pain: A Pilot Study. Digestive Diseases and
   Sciences. August 15, 2019.
 * Khanna R, MacDonald JK, Levesque BG. Peppermint Oil for the Treatment of
   Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis. Journal of
   Clinical Gastroenterology. July 2014.
 * Jalalyazdi M, Ramezani J, Izadi-Moud A, et al. Effect of Hibiscus Sabdariffa
   on Blood Pressure in Patients With Stage 1 Hypertension. Journal of Advanced
   Pharmaceutical Technology & Research. July–September 2019.
 * Montalvo-González E, Villagrán Z, González-Torres S, et al. Physiological
   Effects and Human Health Benefits of Hibiscus Sabdariffa: A Review of
   Clinical Trials. Pharmaceuticals. April 2022.
 * Marhuenda J, Perez S, Victoria-Montesinos D, et al. A Randomized,
   Double-Blind, Placebo Controlled Trial to Determine the Effectiveness a
   Polyphenolic Extract (Hibiscus Sabdariffa and Lippia Citriodora) in the
   Reduction of Body Fat Mass in Healthy Subjects. Foods. January 2020.
 * Rather MA, Dar BA, Sofi SN, et al. Foeniculum Vulgare: A Comprehensive Review
   of Its Traditional Use, Phytochemistry, Pharmacology, and Safety. Arabian
   Journal of Chemistry. November 2016.
 * Rahimikian F, Rahimi R, Golzareh P, et al. Effect of Foeniculum Vulgare Mill.
   (Fennel) on Menopausal Symptoms in Postmenopausal Women: A Randomized,
   Triple-Blind, Placebo-Controlled Trial. Menopause. September 2017.

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