Discover the Many Evidence-Based Health Benefits of Drinking Tea

The Many Health Benefits of Drinking Tea

Tea is one of the most popular beverages consumed around the world. However, tea is much more than just a tasty drink to enjoy with friends or during your breakfast routine. The various types of tea provide a wide range of health benefits that make it a smart addition to anyone's diet.

Tea Contains Antioxidants and Nutrients

All non-herbal teas are brewed using tea leaves from the Camellia sinensis plant. These tea leaves contain different types of antioxidants, including flavonoids, theanine, and phytochemicals. Antioxidants help prevent cell damage in the body caused by free radicals and have been linked to a reduced risk of serious health conditions like cancer, heart disease, and stroke.

Tea also provides small amounts of vitamins and minerals like niacin, riboflavin, folic acid, manganese, potassium, magnesium, zinc, and calcium. These essential vitamins and minerals contribute toward many vital bodily functions.

Different Varieties Provide Unique Benefits

There are many different varieties of tea to choose from. The four main types are black, white, green, and oolong tea. Each provides unique healthy properties thanks to differences in how they are processed after harvesting.

For example, black tea undergoes the most oxidation which causes it to have higher caffeine content compared to other teas. This also gives black tea more powerful flavonoids. Meanwhile, green tea has the highest concentration of the antioxidant EGCG because it does not undergo oxidation.

Boosts Heart Health

Regularly drinking tea has been shown to significantly improve important markers of heart health. Tea intake is linked to lower LDL cholesterol levels and improved blood flow due to the widening of arteries. These effects may lower your risk of heart attacks and stroke.

Black and green tea seems to provide the most cardiovascular benefits. A study found those who drank about 1.5 cups of green tea daily had a 31% lower risk of developing cardiovascular disease.

May Offer Cancer Protection

The antioxidants found abundantly in tea may protect against cell damage that can lead to cancer development. Multiple studies have found associations between regular tea consumption and lower risk of certain cancers.

The link seems to be strongest for cancers affecting digestive organs like the stomach, colon, liver, and pancreas. One study found hot tea consumption dropped the risk of digestive system cancers by up to 50%. However, more evidence is still needed.

Increases Longevity

Given all the ways tea supports better health, it makes sense that regularly drinking it is linked with increased longevity and protection against all causes of mortality. This is likely thanks to the combination of antioxidants, vitamins, minerals, and amino acids found in tea.

A study tracking over 100,000 Chinese adults for 7 years found tea drinkers had about a 20% lower risk of death from any health issue during that timeframe compared to non-tea drinkers.

The Best Teas to Drink for Better Health

While all non-herbal teas provide benefits, some varieties have qualities that make them especially well-suited for achieving certain health goals.

To Support Heart Health - Green Tea

Green tea truly shines when it comes to enhancing cardiovascular wellness. Several studies have found increased green consumption lowers LDL cholesterol, triglycerides, and blood pressure. These are significant risk factors for developing serious heart disease and issues like atherosclerosis.

Green tea also contains the highest amounts of EGCG that relaxes blood vessels, helping prevent blood clots that trigger heart attacks and most strokes. Just 1 or 2 cups per day is great for seeing these heart boosting effects.

For Immunity and Cold/Flu Prevention - White Tea

White tea is steamed and not allowed to oxidize much at all after harvest. This preserves the high concentration of antioxidant compounds. The combination has been found in studies to provide superior immune supporting properties.

More specifically, the antioxidants in white tea protect the thin skin barrier in your lungs and respiratory system. This may reduce susceptibility to illnesses like pneumonia, the flu virus, colds, and respiratory infections.

To Control Diabetes - Oolong Tea

Oolong lies somewhere between green and black teas in terms of antioxidant qualities and caffeine content thanks to partial fermentation. But, what makes oolong particularly great is its effectiveness at stabilizing blood sugar.

Regular oolong consumption may decrease insulin resistance and allow better control over glucose levels. By helping balance your blood sugar and insulin response, oolong tea could lower your risk of developing type 2 diabetes.

For Mental Focus - Yerba Mate

Yerba mate is a type of tea made from the leaves of a South American holly plant species. While yerba mate does have caffeine, it also contains xanthines like theobromine that provide a different energy boost.

This combination has been found to enhance concentration, mental clarity, and focus without some of the jitteriness of coffee. Just avoid drinking yerba mate in the afternoon close to bedtime as it still contains some caffeine.

To Lose Weight & Burn Fat - Black Tea

While green tea gets a lot of attention for weight loss, black tea offers some slimming benefits too. The polyphenols provide modest increases in calorie and fat burning, especially belly fat.

Interestingly, one study found people drinking black tea daily for 3 months lost 2.1 pounds on average without changing anything else in their diet. Black tea's caffeine content aids fat burning while the antioxidants trigger thermogenesis.

For Digestive Wellness - Peppermint Tea

The incredible soothing effects of hot peppermint tea have been used medicinally for thousands of years to alleviate digestive complaints. Clinical studies have validated peppermint oil and tea's ability to reduce cramping and spasms in the stomach, intestines, and colon.

Peppermint appears to provide relief for people with digestion issues like nausea, gas, bloating, stomach pain, and irritable bowel syndrome (IBS). It helps relax muscle contractions while settling the stomach.

How To Prepare Tea for Maximum Health Benefits

Here are some preparation tips to keep in mind to maximize the health boosting qualities in your cup of tea:

Use Whole Tea Leaves

Tea bags are certainly convenient, but tea leaves usually have higher concentrations of antioxidants. Using loose tea leaves in a tea ball, strainer, or infuser allows the water to fully extract all the goodness.

Steep at Correct Temperatures

Heat water to the ideal temperature for the tea type and avoid overboiling water. More delicate teas like white and green teas brew best with water between 160-180 F. Oolong and black teas need hotter water around 195-205 F.

Steep for Appropriate Durations

If under steeped, your tea will be too weak and lack the healthy compounds. Steeping too long makes tea taste bitter as unwanted tannins are extracted. Follow steeping durations between 1-5 minutes based on variety.

Enjoy Plain or With Healthy Add-Ins

Plain tea is linked with the most health perks as sugar, milk, and creamers add unnecessary calories and fat. But, adding fresh lemon, spices like cinnamon, or a small drizzle of organic honey can provide flavor without sacrificing benefits.

Make Drinking Tea Part of Your Routine

Integrating tea into your lifestyle is an easy step to boost key aspects of your health each day. Tea drinking cultures around the world have thrived for centuries thanks to tea's nourishing properties.

Explore different varieties of tea, prepare it properly, and drink it consistently to reap the anti-aging, protective, calming, therapeutic, and energizing perks found in each soothing cup of tea.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.