“Black teas include traditional blends such as English Breakfast, Russian Caravan, unique twists on Earl Grey, and single-origin black leaf teas, such as Assam, Ceylon and Lapsang Souchong,” Uspenski explains.
Uspenski adds, “Medical research shows that black tea may help lower
cholesterol, decrease heart disease and hypertension risks and has
antibacterial properties.”
Black tea also reduces cell damage done by
free radicals, cholesterol and
blood sugar levels, promotes a
healthy gut, and fights against
chronic diseases like cancer, stroke, and diabetes.
Chamomile tea
As previously mentioned, chamomile tea is often thought of as having soothing effects that promote healthy sleep.
Tomaino acknowledges that more clinical trials need to be done, however, chamomile seems to induce similar drugs to anti-
anxiety medications.
“It is possible that chamomile binds to the same receptors as benzodiazepines— prescription drugs that
reduce anxiety and help with sleep,” Tomaino explains. “There has been some evidence
linking chamomile tea to a reduction in menstrual cramps.”
Ginger tea
“Gingerol, which is a component of the ginger root, helps promote gastrointestinal motility,” Tomaino explains. “This encourages efficient digestion, can provide nausea relief, as well as reduce bloating and gas. Ginger also contains antioxidants which can help mitigate cell damage.
It’s often recommended for anyone experiencing nausea or vomiting during pregnancy.
Tomaino adds, “
The American College of Obstetrics and Gynecology recommends making tea with freshly grated ginger to help ease
morning sickness or other pregnancy-related nausea. To make tea with fresh ginger, you would either grate or slice the peeled ginger root into a mug, pour boiling water over the ginger, and let it sit covered for a few minutes to steep. Ginger tea made this way is a healthier alternative to ginger ale soda, which contains added sugar.”
Green tea
Green tea is sometimes thought of as the catchall superfood of teas since it’s good for so many different things.
Green tea is ripe with
flavonoids—compounds found naturally in foods—that have been known to lower
risk of heart disease, type 2 diabetes, and cancer.
According to Cleveland Clinic registered dietician and wellness manager
Kristin Kirkpatrick, green tea is proven to lower heart attack and stroke risk as well as lower blood pressure, protect bone and vision health, and fight off infections.
However, Kirkpatrick notes that green tea supplements do not deliver the antioxidants that tea does.
“Green tea contains epigallocatechin-3-gallate (EGCG,) which is one of the most powerful compounds in tea,” Tomaino describes. “This powerful antioxidant makes green tea an excellent choice to sip throughout the
cold and flu season.”
But it’s best to stick to loose leaves rather than something premade.
“Bottled teas often have sweeteners added so, brew your own green tea at home, letting it sleep at 180 degree water for four to 15 minutes before enjoying!” Tomaino adds.
Hibiscus tea
Caffeine-free and full of
vitamin C, hibiscus tea is
known for lowering blood pressure as effectively if not better than other anti-hypertensive drugs.
“Hibiscus tea is high in antioxidants, which may protect our cells from damage and provide anti-inflammatory effects,” Tomaino says. “The research on specific health benefits is limited, but hibiscus tea may play a role in promoting weight loss, maintaining healthy cholesterol levels, and lowering blood pressure.”
Tomaino adds that more research needs to be done to come to a firm conclusion.
Matcha tea
“Matcha is a powder made from ground green tea leaves,” Tomaino says. “It offers similar antioxidant benefits of traditional green tea, but may be more concentrated due to its powdered form.”
Because it’s a powder, matcha contains higher levels of caffeine than standard green tea (so, be sure to drink it in the AM rather than PM!). It’s also rich in chlorophyll with more than
137 times the number of flavonols in green tea.
“Matcha has a little more of an earthy flavor and higher caffeine level than regular green tea,” Tomaino adds. “This is a great tea to drink for overall health benefits.”
Those overall benefits include
improved cognition,
liver protection, reduced inflammation, healthier arteries, promotion of cell repair,
improved brain function and mood, and
cancer prevention.
Oolong tea
Oolong tea—dark or green (also known as jade oolong—is primarily known for the role it plays in weight loss.
“Oolong teas are mid-range in oxidation—between green and black teas,” Uspenski explains. “Medical research suggests that oolong aids in
weight loss through fat-burning mechanisms beyond that of green tea.”
But aside from its ability to speed up your metabolism, research also shows that oolong includes an amino acid,
L-theanine, that’s associated with improved cognition, better sleep, less mood swings, and reduced stress and anxiety.
Though not proven yet, some scientists are continuing to research oolong tea’s ability to slow the cognitive decline
associated with Alzheimer’s and dementia.
Peppermint tea
Just as you can use
peppermint essential oils to help mitigate the symptoms of headaches or nausea, you can also drink peppermint tea for the same effect. When steeped in hot water, the essential oils of the leaves are released.
“The use of peppermint for health purposes has been recorded as far back as ancient Greece, Rome, and Egypt,” Tomaino says. “Primarily used for digestive disorders, peppermint tea is a popular remedy for nausea, gas, or bloating. It may also provide relief of symptoms related to irritable bowel syndrome.”
You can also use peppermint as a decongestant, according to Tomaino.
“Many times peppermint tea is consumed to help relieve cold or allergy symptoms like runny or stuffy nose, cough, or sore throat.”
Peppermint tea can also
alleviate pain,
improve bad breath, and even
restore energy. Like chamomile, peppermint tea can also help assauge pain associated with
menstrual cramps.
Pu-erh tea
Also stylized as pu’er tea, this tea is mostly available in the Yunnan Province of China where it’s most often made from native trees there. It’s a type of fermented tea, which means that in addition to having a host of tea benefits, it also offers the benefits of fermented foods, too.
Fermented foods are anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic, and anti-atherosclerotic (anti-plaque build-up in the arteries).
Pu’er tea is thought to promote
weight loss, kill
cancer cells, reduce
cholesterol levels, and decrease the fat accumulation that often causes
nonalcoholic fatty liver disease.
White tea
According to Kirkpatrick, white tea is “lighter in caffeine than other teas but still loaded with antioxidant flavonoids and polyphenols, which are good for brain and skin.”
Like oolong tea, white tea also contains L-theanine, which is known for reducing stress and symptoms of anxiety.
“White tea comes from the same plant as green and black tea, but it is the least processed out of the three,” Tomaino explains. “Due to the limited processing, white tea may retain a high amount of antioxidants.”
Because it’s less processed than others, drinkers get to reap more of its benefits, which include reduced risk of heart disease and
insulin resistance, the reversal of
free radical damage, and overall increased
immunity.
“White tea is an all-around healthy choice that can provide a variety of health benefits,” Tomaino says.
