Whether you drink traditional teas (from the Camellia sinensis plant; black, green, white, oolong) or herbal teas, it’s easy to find a wide variety of health benefits associated with each of them. So, how do you choose? Truthfully, it can be a challenge, but once you take it on, you will be introduced to a great array of delicious and healthful choices. We’ve tried to make it easier for you by focusing on 9 teas that can provide a wide range of health benefits.
Black tea
Black tea is a traditional camellia sinensis tea just like green, white and oolong teas. It is more oxidized than the others in the group. This process creates a unique set of healthy nutrients as well as a unique robust taste.
This tea contains plant nutrients called polyphenols, including catechins, theaflavins, and thearubigins, which are the main sources of antioxidants in black tea. Animal research has shown that theaflavins in black tea can lower cholesterol and blood sugar levels. If you want to protect your heart, consider these findings from a randomized controlled trial: drinking black tea daily for 12 weeks significantly lowered triglyceride levels by 36 percent and LDL/HDL plasma ratio by 17 percent. Other research has shown that drinking three cups of black tea daily may help to lower the risk of developing heart disease by as much as 11 percent.
Chai tea
Chai tea is a blend of black teas from around the world mixed with spices such as cardamom, ginger, black pepper, cinnamon, fennel, and ground cloves. Some chai teas also include star anise, coriander seed, and black peppercorns. The combination of tea and spices gives this beverage a wide range of health benefits from its antioxidant properties to its, anti-inflammatory, and antibacterial properties.
The ginger in chai tea can help reduce nausea as well as aid in digestion. Black pepper also assists with digestion by producing digestive enzymes. Cardamom helps with relieving everyday inflammation throughout the body. This helps to decrease your aches and pains day-to-day. Both black tea and cinnamon have been shown to benefit heart health.
Delicious Almond Milk Chai Latte Recipe
Chamomile Herbal tea
Chamomile tea is a beverage that can help you relax, especially before going to bed.
This herbal tea, which is rich in flavonoids and other chemicals that researchers are still exploring, has been associated with other health benefits as well.
It has been studied regarding its ability to help relieve menstrual cramps and anxiety. Some researchers believe that it may help lower blood sugar if you have diabetes. Some people find that chamomile tea relieves a tension headache.
Ginger tea
Is your tummy upset? Are you feeling nauseous or bloated? Ginger tea can come to the rescue! At the same time, ginger tea has anti-inflammatory properties that can relieve muscle and joint pain as well as menstrual cramps. Battle the common cold with ginger tea to relieve respiratory symptoms.
Many people don’t know that ginger can improve blood circulation, which may in turn reduce the risk of cardiovascular problems.
Green tea
The polyphenols in green tea, especially the catechin called EGCG (epigallocatechin gallate) are potent antioxidants that help repair cell damage caused by oxidation throughout the body. EGCG may be one of the main reasons why green tea has demonstrated many medicinal abilities.
Among its many benefits is help with weight loss, as numerous studies show that green tea can play a role in a boosted metabolism and increase fat burning. The polyphenols in green tea may help with acne when applied topically and ease allergy symptoms when consumed. If you want to boost your brainpower, then green tea should be on your menu, as recent research shows it can improve cognition, brain function, and mood.
Hibiscus Herbal tea
How would you like to sip your way to better control of high blood pressure? Numerous studies have shown that hibiscus tea can be an effective way to help manage this risk factor for heart disease. Results of a meta-analysis, for example, showed that Hibiscus sabdariffa L, which is rich in organic acids, anthocyanins, polysaccharides, polyphenols, and volatile constituents, helped to lower both systolic and diastolic blood pressures.
Oolong tea
Oolong tea combines the characteristic of both black and green teas. This traditional Chinese tea is perhaps best known in the west for helping with weight loss, as it can boost metabolism. A study appearing in the Journal of Nutrition, for example, reported that drinking oolong tea regularly resulted in a higher capacity for fat oxidation (12%) than when compared with water.
Peppermint Herbal tea
Peppermint is an herb with a variety of uses and contains several essential oils, including menthol, menthone, and limonene. Although peppermint tea is often touted for his health benefits, most of the research has been done on peppermint extracts rather than the tea itself.
Peppermint oil has been shown to help reduce nausea as well as symptoms of irritable bowel syndrome, such as bloating and gas. The antibacterial properties of peppermint can kill germs that cause dental plaque, which in turn may freshen your breath. Peppermint has demonstrated a relaxation effect on the gastrointestinal system, which may be helpful in relieving stomach cramps and even PMS symptoms.
Turmeric Herbal tea
The spice turmeric contains a potent bioactive ingredient called curcumin, which is credited with its medicinal properties. Turmeric has been popular among Chinese and Ayurvedic medicine traditions for thousands of years because of its anti-inflammatory and immune boosting powers.
If you suffer with arthritis, then turmeric tea may provide some relief, as noted in a 2016 review and meta-analysis of curcumin and turmeric extracts. This is due to the anti-inflammatory properties of turmeric. You can also enjoy turmeric tea to help lower bad (LDL) cholesterol, raise good (HDL) cholesterol, and thus support heart health. The antioxidant, antiviral, and antibacterial properties of curcumin also may help support the immune system.
Bottom line
Nature has provided us with a wealth of plants that can be made into delicious, healing teas. Keep a supply of such teas in your home and office for yourself, your family, and others so everyone can enjoy the health benefits of Nature’s gifts.
[Editor's Note: We love the teas from Bigelow Tea. They offer a fully organic line of teas called steep by Bigelow, a line of teas for specific health concerns called Benefits, and many more seasonal and delicious teas for you to enjoy.]
Sources
Bahorun T et al. The effect of black tea on risk factors of cardiovascular disease in a normal population. Preventive Medicine 2012 May; 54(Suppl): S98-102
Cash BD et al. A novel delivery system of peppermint oil is an effective therapy for irritable bowel syndrome symptoms. Digestive Diseases and Sciences 2016 Feb; 61(2): 560-71
Daily JW et al. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. Journal of Medicinal Food 2016 Aug; 19(8): 717-29
Diepvens K et al. Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea. American Journal of Physiology. Regulatory, Integrative, and Comparative Physiology 2007 Jan; 292(1): R77-85
Eng QY et al. Molecular understanding of epigallocatechin gallate (EGCG) in cardiovascular and metabolic diseases. Journal of Ethnopharmacology 2018 Jan 10; 210:296-310
Gardner EJ et al. Black tea—helpful or harmful? A review of the evidence. European Journal of Clinical Nutrition 2007 Jan; 61(1): 3-18
Healthline. Have a headache? Try these teas
Healthline. What are the health benefits of ginger tea?
Jalalyazdi M et al. Effect of hibiscus sabdariffa on blood pressure in patients with stage 1 hypertension. Journal of Advanced Pharmaceutical Technology & Research 2019 Jul-Sep; 10(3):107-11
Jenabi E, Ebrahimzadeh S. Chamomile tea for relief of primary dysmenorrhea. Iranian Journal of Obstetrics, Gynecology and Infertility 2010 Mar; 13(1): 39-42
Imran A et al. Exploring the potential of black tea based flavonoids against hyperlipidemia related disorders. Lipids in Health and Disease 2018 Mar 27; 17(1): 57
McKay DL, Blumberg JB. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L). Phytotherapy Research 2006 Aug; 20(8): 619-33
Mancini E et al. Green tea effects on cognition, mood and human brain function: a systematic review. Phytomedicine 2017 Oct 15; 34:26-37
Masoumi SZ et al. Evaluation of mint efficacy regarding dysmenorrhea in comparison with mefenamic acid: a double blinded randomized crossover study. Iranian Journal of Nursing and Midwifery Research 2016 Jul-Aug; 21(4): 363-67
Rao PV, Gan SH. Cinnamon: A multifaceted medicinal plant. Evidence Based Complementary and Alternative Medicine 2014: 642942
Rumpler W et al. Oolong tea increases metabolic rate and fat oxidation in men. Journal of Nutrition 2001 Nov; 131(11): 2848-52
Saric S et al. Green tea and other tea polyphenols: effects on sebum production and acne vulgaris. Antioxidants (Basel) 2016 Dec 29; 6(1)
Serban C et al. Effect of sour tea (Hibiscus sabdariffa L) on arterial hypertension: a systematic review and meta-analysis of randomized controlled trials. Journal of Hypertension 2015 Jun; 33(6): 1119-27
Tayarani-Najaran Z et al. Antiemetic activity of volatile oil from Mentha spicata and Mentha x piperita in chemotherapy-induced nausea and vomiting. Ecancermedicalscience 2013; 7:290
Thosar N et al. Antimicrobial efficacy of five essential oils against oral pathogens: an in vitro study. European Journal of Dentistry 2013 Sep; 7(Suppl 1): S71-77
Wang Y et al. Evaluation of daily ginger consumption for the prevention of chronic diseases in adults: a cross-sectional study. Nutrition 2017 Apr; 36:79-84
Yuan F et al. A systematic review and meta-analysis of randomized controlled trials on the effects of turmeric and curcuminoids on blood lipids in adults with metabolic diseases. Advances in Nutrition 2019 Jun 18
