It’s served piping hot or iced and comes in a variety of flavors – but is tea really healthy for you?
The short answer is, yes.
All teas, whether caffeinated or herbal, contain polyphenols, a type of antioxidant with loads of potential, like decreased inflammation and reduced risk of chronic disease. Different teas have different benefits, so let’s dive right into the healthiest teas to drink.
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Types of tea with caffeine
Despite what the labels on the grocery store shelves will tell you, only tea made from the Camellia sinensis plant is considered true tea. Although it is made from the same leaves, the difference is in how it is processed.
Green tea
Long hailed as the healthiest of the healthy teas to drink, drinking green tea is a smart choice for a reason.
“Green tea wins as the most healthy tea,” says Ashley Simper, the manager of dietetic services with OSF HealthCare “Drinking green tea, at least three or more cups a day, leads to health benefits when it comes to cardiovascular disease, cancer and the overall risk of mortality.”
Black tea
The leaves in black tea are left to ferment longer than in green tea, giving it a darker color.
“Black tea has been shown to lower the risk of developing diabetes, as well as a lower risk of overall mortality when consuming at least two cups a day,” says Ashley.
Oolong tea
Oolong tea is more traditionally a Chinese tea that oxidizes longer than green tea, but not as long as black tea.
“Oolong contains l-theanine, an amino acid that helps reduce anxiety, improve sleep and boost mental clarity,” says Ashley.
White tea
White tea is the least processed tea variety. White tea contains a powerful combination of fluoride, catechins and tannins, which can help protect your teeth from bacteria.
“Similar to green tea, white tea also has a high level of antioxidants, which help fight various forms of cancer,” says Ashley.
How much caffeine is in tea?
Many people may turn down a steaming cup of coffee in favor of its less-caffeinated cousin, but tea does still contain caffeine.
Black tea: Of all the caffeinated teas, black tea contains the highest amount of caffeine, clocking in at 47 milligrams per 8-ounce cup, still about half the amount of a cup of coffee.
Green tea: An 8-ounce cup contains about 33 milligrams of caffeine, compared to an 8-ounce cup of coffee which contains 80-200 milligrams.
Oolong tea: The caffeine in oolong tea is comparable to green tea.
White tea: Typically, white tea contains the lowest amount of caffeine.
“You would have to drink eight or more cups of tea a day to get to the upper limit we would recommend for caffeine. So, it’s not that much of a risk for people,” Simper points out. “However, if you’re going to start drinking three to five cups of tea a day, and you’re not normally a caffeine consumer, you might notice the effects of the caffeine.”
Types of herbal tea
Despite the name, herbal teas are not truly tea, as they are not made from tea leaves, but rather from flowers, leaves and roots. If caffeine isn’t your cup of tea, herbal teas are a good option, as they typically don’t contain any.
Chamomile tea
If you’ve ever been told to go relax and have a cup of tea, you probably need to reach for some chamomile. Research suggests that chamomile might help manage anxiety and help you relax.
Spearmint tea
Rosmarinic acid is an antioxidant found in spearmint tea which helps with joint pain and stiffness.
Ginger tea
People who experience nausea and upset stomach may find comfort in sipping on some ginger tea. Research shows that ginger reduces nausea through a direct effect on the stomach, increasing movement of the gastrointestinal system.
Nettle tea
While more research is needed on the benefits of this unique tea, it has been used to treat urinary conditions, including benign prostatic hyperplasia (BPH). Research suggests nettle may help flush harmful bacteria from the urinary tract.
Hibiscus tea
This tea, made from the brightly colored flowers of the hibiscus plant, is chock full of antioxidants. Some of the potential benefits include lowering blood pressure and cholesterol levels.
Dandelion tea
While you might be used to them in your garden, dandelions can also be found in tea form.
“Dandelions contain polysaccharides, which are known to have a protective effect on the liver,” says Ashley. “They can also be a good source of Vitamin C, which helps your immune system.”
Plan to steer clear though if you are allergic to any plant in the daisy family.
Rooibos tea
Rooibos tea is another antioxidant powerhouse, with a naturally sweet taste that can help curb sugar cravings. It also contains zinc and copper which can help with hair growth, and it may even improve your allergies.
Raspberry leaf tea
Sometimes referred to as the “pregnancy tea,” raspberry leaf has long been touted as an effective method to make labor shorter and easier for pregnant women. But more research is needed.
Fennel tea
Fennel tea is made from the seeds of the fennel plant and contains high amounts of vitamins and minerals.
“Fennel has antispasmodic and anti-inflammatory properties that could be helpful in improving digestive disorders that cause gas and bloating, like irritable bowel syndrome,” says Ashley.
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Before you head to the tea aisle at the grocery store, you should consult with your primary care physician. Some herbs in tea may interact with certain medications or cause unwanted side effects.
Last Updated: October 7, 2024