For centuries, tea has been enjoyed as a comforting and refreshing beverage, whether sipped alone or shared with guests.
But did you know that it also offers a variety of potential health benefits?
From reducing the risk of heart disease to improving your mental focus, drinking tea may have a positive impact on your overall health and wellbeing.
Reducing your health risks
Incorporating tea into your daily routine could be a simple and enjoyable way to support your overall health and wellbeing.
Antioxidant properties: One of the main benefits of drinking tea is its antioxidant properties. Tea contains polyphenols and antioxidants which help protect the body from damage caused by harmful molecules called free radicals. These can contribute to the development of chronic diseases such as cancer, diabetes, and heart disease.
Green tea, in particular, is high in polyphenols called catechins – potent antioxidants which could reduce the risk of these diseases. 1
Lower heart disease risk: Several studies have shown that drinking tea, especially green tea, may help lower cholesterol levels, reduce blood pressure and improve blood vessel function, all of which can contribute to a lower risk of heart disease.
One study found that drinking green tea for 12 weeks significantly lowered LDL cholesterol levels (the ‘bad’ cholesterol) in people with high cholesterol. 2
Another study found that people who drank three cups of tea per day had a 20% lower risk of heart disease than those who didn't drink tea. 3
Lower cancer risk: Research suggests that drinking tea may help to reduce the risk of certain types of cancer. For example, one study found that women who drank green tea had a 22% lower risk of breast cancer than those who didn't drink tea.4
Other studies have suggested that drinking tea may also help reduce the risk of lung, prostate, and colorectal cancer. However, more research is needed to confirm these findings and determine the optimal amount and type of tea for cancer prevention.
Lower diabetes risk: Some research indicates that drinking tea may help to reduce the risk of developing type 2 diabetes by improving insulin sensitivity and reducing inflammation.
Green tea, in particular, has been shown to help improve glucose metabolism and reduce insulin resistance. A study found that people who drank green tea for eight weeks had significant improvements in insulin sensitivity compared to those who didn't drink green tea. 5
Lower neurodegenerative risk: Drinking tea may help to reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's diseases.6 Tea contains compounds with neuroprotective properties, which may help protect the brain from damage and reduce the risk of cognitive decline.
One research study found that drinking tea was associated with a lower risk of cognitive impairment in older adults. 7 Another found that drinking green tea may help improve cognitive function in people with mild cognitive impairment.8
Improving your wellbeing
Better mental focus: Tea contains caffeine, a natural stimulant which can help improve mental focus and alertness. The amount of caffeine in tea is generally lower than in coffee, so it may provide a milder, calmer energy boost.
Additionally, tea contains an amino acid called L-theanine, which has been shown to promote relaxation and reduce stress. When combined with caffeine, L-theanine can help to improve cognitive performance and mental clarity, particularly in middle-aged and older people. 9
Better digestion: Certain types of tea, such as 'ginger' and 'peppermint', have been shown to help improve digestion and reduce stomach discomfort.10
Peppermint tea may help relieve symptoms of irritable bowel syndrome (IBS), a common digestive disorder which can cause abdominal pain, bloating, and diarrhoea or constipation.
One study found that people with IBS who drank peppermint tea experienced significant reductions in abdominal pain and bloating. 11
Better hydration: Drinking tea can help to keep you hydrated, which is important for maintaining healthiness and overall wellbeing.
While some people may believe that drinking tea can be dehydrating because it contains caffeine, research has shown that the water content in tea more than offsets any potential diuretic effect.
Drinking tea may be an especially good option for people who don't enjoy drinking plain water, as it can help them stay hydrated while also providing a range of potential health benefits.
Better immune function: Tea contains compounds called catechins, which have antiviral, antibacterial, and anti-inflammatory properties.
These properties may help support the immune function and reduce the risk of infections. Drinking tea has been associated with a lower risk of flu and other respiratory infections and may help to improve immune function in people with autoimmune diseases. 12, 13
Better weight-loss benefits: Drinking tea may have potential weight-loss benefits due to the presence of compounds which may help boost the metabolism and increase fat-burning. This could potentially aid in weight loss; however, drinking tea alone is unlikely to result in significant weight loss.
Whether enjoyed hot or cold, tea can be a refreshing and satisfying beverage that also offers a range of potential health benefits.
Opt for high-quality loose-leaf teas and avoid adding sugar or other sweeteners that can negate those benefits.
References
1Harvard School of Public Health, Tea, accessed 6 May 2024
2National Library of Medicine, Green tea intake lowers fasting serum total and LDL cholesterol in adults, accessed 6 May 2024
3Annals of Internal Medicine, Tea consumption and all-cause and cause-specific mortality in the UK biobank, accessed 6 May 2024
4National Library of Medicine, Evaluation of breast cancer risk associated with tea consumption by menopausal and estrogen receptor status among Chinese women in Hong Kong, accessed 6 May
5National Library of Medicine, The effectiveness of green tea or green tea extract on insulin resistance and glycemic control in type 2 diabetes mellitus, accessed 6 May 2024
6National Institutes of Health, Black tea drinking associated with reduced deaths, accessed 6 May, 2024
7National Library of Medicine, Prospective Associations of Tea Consumption With Risk of Cognitive Decline in the Elderly: A 1-Year Follow-Up Study in China, accessed 6 May 2024
8National Library of Medicine, Green tea intake and risks for dementia, Alzheimer’s disease, mild cognitive impairment, and cognitive impairment, accessed 6 May 2024
9National Library of Medicine, Effects of l-theanine on cognitive function in middle-aged and older subjects, accessed 6 May 2024
10National Library of Medicine, Tea compounds and the gut microbiome, accessed 6 May 2024
11National Library of Medicine, The impact of peppermint oil on the irritable bowel syndrome, accessed May 6, 2024
12National Library of Medicine, Preventive effects of tea and tea catechins against influenza and acute upper respiratory tract infections, accessed 6 May 2024
13National Library of Medicine, Green tea EGCG, T cells, and T cell-mediated autoimmune diseases, accessed 6 May 2024