The Benefits of Nutritional Teas
Herbal and nutritional teas have become increasingly popular due to their many potential health benefits. Often called "tisanes", these caffeine-free herbal infusions are made from the roots, leaves, seeds, flowers or fruits of plants and trees. They contain unique combos of antioxidants, anti-inflammatory compounds, vitamins, minerals and more that can positively impact your wellbeing.
The great thing about herbal teas is that there are options to support just about every part of your health. Whether you want to calm anxiety, ease aches and pains, promote healthy digestion or hydrate your skin, there's likely a tea to help. They make a soothing hot drink to unwind with before bed or first thing in the morning.
You can find a wide variety of pre-made tea bags or loose leaf blends at most grocery stores and health food markets. There are also many small-batch tea companies that offer premium organic herbal tea options. Here are some of the top nutritional teas to consider trying for a healthier mind and body.
Chamomile
Soothing chamomile is one of the most popular bedtime teas. The flowers contain terpenoids and flavonoids thought to promote relaxation and ease anxiety. Chamomile may be helpful for relieving stress, soothing digestive issues like nausea or indigestion and fighting inflammation.
Peppermint
Minty and refreshing, peppermint makes an energizing afternoon pick-me-up. It contains menthol which is thought to help calm digestion by relaxing the smooth muscles of your GI tract. Peppermint may also fight inflammation, freshen bad breath and suppress appetite.
Ginger
Warming ginger tea can help minimize nausea, ease an upset stomach, fight inflammation and boost immunity. Studies show its active components gingerols and shogaols have potent anti-inflammatory properties. Ginger may also slightly boost metabolism.
Echinacea
Used to treat the common cold and upper respiratory infections, echinacea contains compounds that stimulate the immune system. Research confirms echinacea can help your body produce more white blood cells and fight viruses. Its antioxidant power may also help alleviate pain and inflammation.
Rooibos
Naturally caffeine-free rooibos comes from the leaves of a South African shrub. Rich in antioxidants, rooibos has been traditionally used to boost immunity, calm nerves, relieve headaches and promote healthy skin. It also contains minerals like calcium, iron and magnesium.
Hibiscus
Pretty hibiscus flowers produce a tart, cranberry-like tea. Studies show hibiscus tea helps lower blood pressure and cholesterol, fight oxidative stress, and exhibit antimicrobial properties. Its high antioxidant content may also protect liver health.
Green Tea
Made from unfermented tea leaves, green tea retains its natural antioxidants called catechins. Most notably, it contains epigallocatechin gallate (EGCG) which has powerful anti-inflammatory and disease-fighting abilities. Green tea may boost metabolism, heart health, brain function and immunity.
Lemon Balm
Calming lemon balm contains rosmarinic acid that helps relieve anxiety and elevate mood. It may also minimize gas and bloating, fight viruses and bacteria, and reduce nausea. Try a cup to destress at the end of the day without disrupting your sleep.
Licorice Root
Used to naturally sweeten some herbal blends, licorice root tea may help ease sore throat pain, congestion and cough. It also has anti-inflammatory abilities and can help coat and protect your stomach lining. Just avoid drinking it daily due to its blood pressure raising effects.
Dandelion
More than just a stubborn weed, dandelion is a nutritious edible plant. As a tea, it acts as a diuretic to flush out toxins and reduce bloating. Rich in antioxidants like vitamin C and luteolin, dandelion tea may fight inflammation, regulate blood sugar and support liver health.
Fennel
Licorice-flavored fennel has long been used to treat digestive issues. Compounds like anethole block inflammation and exhibit antibacterial properties, making fennel tea helpful for quelling nausea, gas, bloating and stomach pain. It may also relax respiratory tract muscles.
Turmeric
Bright yellow turmeric contains the powerful anti-inflammatory compound curcumin. Research shows turmeric can help reduce joint swelling, improve blood sugars, protect against heart disease, and ease depression and anxiety symptoms. Pair it with black pepper for better curcumin absorption.
Chai Tea
Chai tea is robustly flavored with a mix of traditional Ayurvedic spices like cardamom, cinnamon, ginger, black pepper and cloves. The spices combine to create an aromatic tea that fights inflammation, stimulates digestion, boosts immunity and enhances fat burning. Drink it black or add milk for creaminess.
Valerian
With sedative effects, valerian root tea can help you fall asleep faster and sleep more soundly. It increases levels of GABA, a calming neurotransmitter in the brain that promotes relaxation. Valerian is also thought to relieve stress, nervousness, headaches and irritability.
Lemon Water
To start your day off right, try hot lemon water. Lemon juice helps kickstart digestion, cleanses the liver and flushes out toxins. Plus, the vitamin C in lemon boosts immunity and antioxidants fight inflammation. For best results, drink it first thing in the morning on an empty stomach.
The Many Health Benefits of Herbal Teas
From soothing your mind to easing aches and pains, herbal teas offer a wide range of potential wellness benefits. Here's a quick recap of some of the top evidence-based ways these healing teas can improve your physical and mental health:
- Calm anxiety and relieve stress
- Promote sleep and fight insomnia
- Enhance brain function and memory
- Reduce nausea and motion sickness
- Improve digestion and relieve gas/bloating
- Provide hydration without calories or caffeine
- Boost immunity and fight infections
- Soothe coughs and sore throats
- Increase energy and boost metabolism
- Lower cholesterol and blood pressure
- Regulate blood sugars
- Detoxify the liver and flush toxins
- Protect against chronic diseases
- Fight inflammation and pain
Tips for Reaping the Benefits of Nutritional Teas
Keep these tips in mind to get the most out of drinking wellness teas:
- Choose high quality loose leaf or organic tea bags without added flavors or fragrances.
- Steep teas for at least 5 minutes to extract the most beneficial compounds.
- Drink them hot or chilled for a refreshing iced tea.
- Sweeten lightly with honey, lemon juice or stevia if needed.
- Pair them with healthy ingredients like ginger, lemon or mint.
- Drink herbal blends daily as a hydrating alternative to coffee.
- Pay attention to how different teas make you feel.
- Consult your doctor before using teas to treat any health conditions.
Sipping on a steamy, aromatic cup of tea is a soothing ritual that offers rest and relaxation. With so many options, take time to explore different nutritional teas to discover new favorites that support your wellness routine.
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.
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