Some of us like nothing better than relaxing on the sofa with a cup of tea after a long day. And research suggests that it’s not only comfort a warm cuppa may offer. Studies have linked drinking different types of tea with various health benefits – including better cognitive function and a lower risk of heart disease, stroke, and early death.
With that said, here are the health benefits of nine different types of tea. Did your favourite make the list?
1. Green tea
Green tea is celebrated as one of the healthiest beverages on the planet. It’s derived from the Camellia sinensis plant and has been praised for its medicinal properties for centuries.
Green tea is high in polyphenols, specifically epigallocatechin-3-gallate (EGCG), which is an antioxidant known to help fight inflammation and prevent cell damage. Together, these properties may help to reduce the risk of diseases like type 2 diabetes and heart disease.
This study found that EGCG may help to dissolve and break up potentially dangerous protein plaques in blood vessels – a process which can reduce the risk of atherosclerosis. Atherosclerosis is a condition where the buildup of plaque in arteries reduces blood flow to the brain and the heart. Another study suggested that drinking green tea may reduce the risk of type 2 diabetes by 10%.
Green tea has also been linked with better brain function and protection against cognitive decline. This study found that green tea was associated with lower levels of markers related to Alzheimer’s disease. In another study, drinking green tea was linked with a 64% lower chance of cognitive decline in middle-aged and older adults.
2. Black tea
While green tea often takes centre stage for tea-associated health benefits, black tea has benefits too. There’s plenty of evidence to suggest that it can treat inflammation and reduce the risk of diabetes, heart disease, and cancer – largely due to its antioxidant properties.
One reason for this is that black tea contains flavonoids. Studies have found that consuming flavonoids regularly can help to reduce many risk factors for conditions like heart disease, including high cholesterol, blood pressure, and triglyceride levels, and obesity.
This scientific review concluded that for every cup of black tea consumed daily, there was a 4% lower risk of death from heart disease, a 2% lower risk of heart attack, and a 4% lower risk of stroke. Another study suggested that black tea may help to prevent the onset of type 2 diabetes.
This study also found that regularly drinking black tea was associated with a lower risk of developing neurocognitive disorders such as dementia – particularly in elderly women.
Drinking black tea may help to improve focus and productivity too. In this study, people who drank black tea performed significantly better in attention, memory, and mathematical tasks than those who didn’t.
3. Ginger tea
Ginger has been used to treat various health concerns for thousands of years, including arthritis, colds, nausea, and general inflammation. Two particular compounds found in ginger – shogaols and gingerols – are thought to be the main reason behind ginger’s various health benefits.
Research has found that shogaol and gingerol can reduce the production of pro-inflammatory markers in the body. As such, ginger may relieve arthritis pain and protect the brain against the development of degenerative diseases like Alzheimer’s – both of which are closely linked with inflammation and oxidative stress.
Shogaol and gingerol have also been associated with a reduced risk of certain cancers, including ovarian cancer, by helping to prevent the growth and development of cancer cells.
Ginger tea may also help to treat nausea and vomiting. In particular, research has highlighted its effects on nausea and vomiting caused by pregnancy and chemotherapy. In this study, women found ginger to be more effective at preventing postoperative nausea and vomiting caused by general anaesthetic than standard medicines. And another study found that ginger reduced post-chemotherapy nausea in adults with cancer by up to 40%.
A similar effect has been noted for motion sickness, which ginger tea may help to prevent. Researchers are yet to confirm why this is, but one theory suggests that ginger contains certain compounds which block the brain receptors involved in vomiting.
4. Rooibos tea
Rooibos is a herbal tea originally used for medicinal purposes.
Current research into the health benefits of rooibos tea isn’t as extensive, but initial findings are positive.
For example, this study suggested that rooibos tea may have anti-allergy effects; while a different study linked rooibos tea with healthier blood pressure and cholesterol levels.
Other research has found that rooibos may help to protect against the formation of osteoclasts, which are cells that break down old bones. While osteoclasts are needed for the preservation, repair, and reshaping of bones, too many can be particularly dangerous for people living with conditions that cause overproduction of osteoclasts, such as osteoporosis.
5. Oolong tea
Oolong tea is a traditional Chinese tea made from the leaves of the Camellia sinensis plant. This is the same plant used to make green and black tea – but the difference lies in how the tea is processed.
A cup of brewed oolong tea contains small amounts of calcium, potassium, and magnesium – and is high in antioxidants called polyphenols, which are the reason behind many of its health benefits. The results of this scientific review suggest that oolong tea offers significant anti-inflammatory, antioxidative, and anticancer properties.
A particular link has also been drawn between oolong tea and heart health. This study concluded that drinking more than 2.5 cups of oolong tea a day was effective for lowering LDL (bad) cholesterol levels – as well as reducing the risk of dyslipidemia (high levels of lipids, such as cholesterol and triglycerides, in the blood).
These things considered, research suggests that regularly drinking oolong tea may reduce the risk of developing heart disease.
6. Hibiscus tea
Hibiscus tea is made from dry hibiscus leaves. It has a deliciously tangy taste that’s similar to cherries. Due to its high antioxidant content, research has linked hibiscus tea with a range of health benefits, including a reduced risk of heart disease and certain cancers.
Having high blood pressure, cholesterol, and triglyceride levels are risk factors for heart disease, and hibiscus tea has been found to positively impact them all.
In this scientific review, drinking hibiscus tea reduced systolic and diastolic blood pressure by an average of 7.59mmHG and 3.53mmHG, respectively. Another study found that after drinking hibiscus tea for one month, people with diabetes had lower levels of total cholesterol, LDL (bad) cholesterol, and triglycerides in their blood.
There’s also evidence that hibiscus may protect against obesity. This study revealed that participants who took hibiscus extract experienced reductions in body weight, fat around the tummy, and BMI, regardless of their activity levels.
Like oolong tea, hibiscus tea also contains polyphenols, which have been found to have anti-cancer properties. In this study, hibiscus leaf extract stopped human prostate cancer cells from spreading.
Note: Drinking hibiscus tea may not be suitable for people on high blood pressure medication, as it may interact with these drugs. If you’re unsure whether you should drink hibiscus tea, it’s important to speak to your GP.
7. Chamomile tea
Chamomile is a herb that comes from the flowers of the Asterceae plant family. It’s been used as a natural remedy for several health conditions for centuries.
Chamomile tea is often championed for its effects on sleep – and for good reason. Aside from being caffeine-free, chamomile contains apigenin – an antioxidant that helps to reduce insomnia by binding to certain receptors in the brain that promote sleepiness. It’s also been found to help with anxiety, which can often disrupt sleep quality.
In this study of postpartum women, those who drank chamomile tea for two weeks reported sleeping better than those who didn’t drink the tea. The women also had fewer symptoms of depression, which is often closely tied to sleep issues.
Chamomile tea also contains flavonoids, which have antioxidant and anti-inflammatory properties. Studies suggest that, due to these effects, drinking chamomile tea may help to prevent conditions like osteoporosis by reducing oxidative stress and inflammation.
8. Peppermint tea
Peppermint is best known for relieving digestive symptoms like gas, indigestion, and bloating. Peppermint contains a compound called menthol, which has been found to help relax muscles in the digestive tract.
This scientific review revealed that taking peppermint oil for a minimum of two weeks significantly improved symptoms in people with irritable bowel syndrome (IBS) than a placebo. Another study found that peppermint oil reduced IBS symptoms by 40% after four weeks, compared to 24% with a placebo. Though, it’s important to note that peppermint oil is more concentrated than peppermint tea.
As a muscle relaxant and pain reliever, there’s evidence that drinking peppermint tea may be effective for treating migraines and headaches.
Peppermint tea also has antiviral, antibacterial, and anti-inflammatory properties which may help to alleviate clogged sinuses caused by allergies, infections, and the common cold.
Plus, because peppermint tea doesn’t contain any caffeine it’s a great option for a warming drink before bed.
9. Fennel tea
During the Middle Ages, people hung fennel over their doorways on Midsummer’s night to protect their homes from evil spirits. Today, fennel is still used for medicinal purposes – championed as a remedy for everything from pain relief to improved digestion.
Fennel tea has been found to reduce gas, bloating, and stomach cramps by soothing muscles in the gastrointestinal system. It’s been suggested as a powerful alternative for treating painful periods too, like in this study.
Other research suggests that you should reach for fennel tea if you feel a cold coming on – this study found that its antiviral and antimicrobial properties can help the body fight back against bacteria.
Similarly, while chamomile tea is often the go-to for sleep woes, there’s evidence that fennel tea may help you sleep better too. In fact, it’s been used as a treatment for insomnia for centuries due to its ability to relax muscles.
Final thoughts…
A warm cup of tea is a comfort to many of us – and the good news is that different teas offer several health benefits too. From improved digestion to a reduced risk of cancer and heart disease, why not try a new tea today?
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find everything from simple diet swaps for a healthier lifestyle to vitamin and mineral guides.
Which types of tea do you drink the most? Have any of these health benefits surprised you? We’d love to hear from you in the comments below.
