The 10 best science-backed health teas (2023)

Tea is a healthy beverage that can help ease everything from pain and inflammation to an itchy throat. Most of us drink a cup of tea when we are uncomfortable or want to warm up on a cold winter day. But tea can also be consumed daily to improve overall health.

Here we have compiled a list of the best teas for health. From rich and earthy to airy and floral, you'll find a flavor you love to match the health benefits. Want to get your hands on healthy teas today? To checkour collection of the best teas for health here.

Top 10 health teas

The 10 best science-backed health teas (1)

1. Real teas (green, white, oolong, black and pu-erh teas)

True teas are made from the leaves of the Camellia sinensis plant, also known as the tea plant. All other teas are made from the leaves, roots and flowers of various plants; These teas are called herbal teas. Real teas have been consumed for centuries, dating back to China thousands of years ago. They are backed by most scientific research and are recognized for a wide range of health benefits.

Green Tea

Green TeaIt is considered one of the healthiest teas ever. It is usually modestly processed and features tender leaves that are either steamed or roasted. The flavor is earthy and herbaceous with hints of seaweed.

Green tea is packed with antioxidants and catechins, including a particularly well-researched one called EGCG, or epigallocatechin gallate. Research shows that this tea catechin may help protect heart health by reducing inflammation and improving blood flow (1). By improving blood circulation, drinking green tea helps reduce the risk of heart disease, including heart attacks. The tea's anti-inflammatory properties help lower blood pressure and LDL cholesterol.

Green tea may also help speed weight loss by boosting metabolism and encouraging the breakdown of fat for energy instead of glucose (2). Studies have also shown that green tea can stop certain types of cancer cells from replicating, including those found in breast cancer and lung cancer. Under certain conditions, green tea can even induce apoptosis in the cancer cells themselves. (3).

White tea

White teait is the least processed real tea. Its tea leaves maintain a natural green hue because the leaves are simply dried in the sun after harvesting. It has a lower caffeine content compared to other real teas, so you can drink it throughout the day. White tea also offers a fine, slightly floral and nuanced aroma.

Drinking white tea can help prevent the onset of type 2 diabetes. One study found that drinking four or more cups of white tea a day can reduce your risk of developing type 2 diabetes. The antioxidants in the tea work to reduce insulin resistance and may regulate blood sugar levels (4).

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Oolong-TeeIt is a semi-fermented tea. The tea leaves are picked, wilted, and then oxidized from 8 to 80 percent. The different levels of oxidation result in a flavor profile that ranges from airy and sweet to robust and earthy.

Oolong tea contains theasinensins, chemical compounds responsible for a variety of health benefits. Research shows that these compounds have antioxidant effects, reduce inflammation, have protective effects against cancer, and have antimicrobial properties.5).

black tea

black tea, like green tea, is known for its powerful health properties and has been extensively researched. It has the highest caffeine content of any real tea and can be a great substitute for a cup of coffee. It also contains an amino acid known as L-theanine, which helps slow the absorption of caffeine and creates a longer-lasting burst of energy without the jitters.

Research shows that drinking three or more cups of black tea a day can reduce the risk of coronary artery disease (6). For Americans prone to heart disease, drinking tea is an easy way to improve health with few side effects. Black tea contains polyphenols that speed up digestion and alleviate problems. One study found that these polyphenols stimulate the growth of good gut bacteria, inhibiting pathogens that can make you sick (7).

tem pu erh

a armaIt is one of the most unique types of tea. It is an aged tea that offers a rich flavor and can be aged for over 50 years. There are two types of pu-erh tea: raw pu-erh and ripe pu-erh. Raw pu-erh goes through a natural fermentation process, while ripe pu-erh tea is aged with damp cloths that promote microbial oxidation. This tea offers a robust flavor with floral and sweet notes combined with toasty and woody notes.

Pu-erh tea contains antioxidants that help eliminate free radicals, detoxify the body and prevent oxidative stress. Oxidative stress has been linked to a range of diseases, from premature aging to mental decline and the onset of Alzheimer's disease.8).

2. Es hat Rooibos-Tee

Rooibos tea is a South African drink made from the leaves of the red bush plant. This plant only grows in the Cederberg Mountains in western South Africa. When dipped in hot water, the leaves acquire a bright red hue with acidic notes. It is a refreshing hot and cold drink and has scientifically proven health benefits.

Research shows that rooibos tea contains antioxidants that can improve overall health and protect the liver. One study showed that rooibos tea reduced oxidative stress and improved liver function (9). Additional preliminary research shows that rooibos tea may have cancer-preventive effects and improve digestion (10).

3. Hibiscus tea

Hibiscus tea is a delicious floral tea made from the calyx of the plant. It is brewed in a magenta hue that tastes similar to blueberries. It's the perfect combination of sour and sweet and offers medicinal benefits that indigenous people have enjoyed for centuries.

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Studies show that hibiscus tea has anti-tumor properties. One such study published in the Brazilian Journal of Biology found that phenolic and flavonoid compounds help scavenge free radicals and prevent tumor growth (11). These properties can also help prevent aging by protecting cells.

Hibiscus tea also offers heart health benefits, thanks to its anti-inflammatory and antioxidant properties. A meta-analysis found that hibiscus tea significantly lowers both systolic and diastolic blood pressure (12).

4. Ginger Tea

Ginger tea is made from the root of the ginger plant. It offers a tangy flavor that invigorates the taste buds and pairs well with lemon and honey.

Ginger tea is an excellent drink when it comes to digestive health. Ginger is widely regarded as a remedy for nausea caused by morning sickness and motion sickness. In fact, ginger is found in chewing gum and natural supplements used to treat nausea.

Ginger tea helps reduce inflammation in the stomach and intestines and helps the body process food more efficiently. Reduced inflammation can also soothe the muscles that cause stomach cramps. Research shows that ginger tea can also inhibit serotonin receptors, which reduces nausea and stress (13).

5. Peppermint tea

Peppermint tea is another excellent digestive tea. This tea is made from the leaves of dozens of mint plants, including nana mint and chocolate mint. Peppermint tea offers a refreshing taste with a tingling sensation. The aroma is invigorating, and the tea takes on a pale green hue.

Like ginger tea, peppermint tea has long been used as a digestive aid. The menthol in peppermint tea helps to reduce inflammation and soothe an upset stomach. The tea also has analgesic effects as it helps reduce inflammation and pain. Key components of peppermint tea's health benefits are phenolic compounds such as rosmarinic acid and flavonoids (14).

6. Chamomile tea

Chamomile tea is a popular bedtime tea known for its calming effects. This tea has a delicate flavor reminiscent of crunchy green apples. It is refreshing and calming at the same time.

The main health benefit of chamomile tea is its ability to increase relaxation and improve sleep. One study showed that chamomile tea significantly reduced depression scores while increasing time spent in deep sleep cycles (15). A second study found that chamomile tea reduced the frequency of patients' nocturnal awakenings and improved their alertness the next day (sixteen).

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The 10 best science-backed health teas (2)

Toast your health with tea

Tea is packed with antioxidants, polyphenols, catechins and other healthy compounds that promote overall health. Drinking tea can help lower cholesterol, increase energy, and support immune system health. The health benefits of tea also include easier weight management and it can also help you relax and reduce stress.

Increase your tea consumption and toast your health. Choose from sweet, herbal Japanese green teas or fortify yourself with European or Chinese black teas. Mix and experiment with different types of tea to find the one that best suits your taste. The best tea for your health is the one you actually drink. Choose a delicious tea and drink a cup or two a day to reap the benefits of this healthy beverage.








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What is the healthiest tea science? ›

Green Tea. Green tea is often touted as the healthiest tea. It is chock full of polyphenols and antioxidants that help to boost brain and heart health. Green tea is considered one of the least processed true teas as it does not undergo oxidation.

What is the most powerful tea? ›

Black Tea. Black teas are the darkest and strongest because they are fully oxidized. You'll recognize their robust flavor in classic breakfast teas and chai. One Archives of Internal Medicine (now JAMA Internal Medicine) study found that drinking three cups of black tea a day for six months lowered blood pressure.

What tea has the highest antioxidants? ›

Recognised as a superfood, matcha contains extremely high levels of antioxidants as well as various compounds associated with improving health and gently supporting weight loss. One serve of matcha is more potent than a regular cup of steeped green tea.

Which is best tea in the world? ›

10 Best Rated Teas in the World
  • Tea. Sencha. JAPAN. shutterstock. ...
  • White Tea. Fujian. China. shutterstock. ...
  • English Breakfast Tea. UNITED KINGDOM. shutterstock. Wanna try? ...
  • Matcha. JAPAN. shutterstock. ...
  • Ceylon Black Tea. SRI LANKA. shutterstock. ...
  • Oolong. Wuyishan. China. ...
  • Green Tea. CHINA. shutterstock. ...
  • Darjeeling. Darjeeling District. India.
Feb 7, 2023

Which tea has the highest flavonoids? ›

It is possible that white tea contains the highest levels of flavonoids, due to the minimal oxidation. This means that its cardiovascular benefits are higher than both black and green teas. Oolong Tea: Oolong tea is a semi-oxidized tea variety that only goes through a short period of fermentation.

What is the healthiest tea to drink daily? ›

Green tea gets most of the hype for its potentially health-boosting properties, but black tea appears to offer plenty of health benefits, too. Retelny notes that scientific evidence suggests black tea may play a role in preventing cognitive decline, inflammation, heart disease, diabetes, and potentially cancer.

What is the best tea to drink every morning? ›

Black tea will satisfy your need for caffeine in the morning without making you jittery or causing you to become overstimulated. Black tea has also proven positive for a number of health benefits that include lower levels of bad cholesterol, support for the immune system, and a decrease in blood sugar.

What is the best tea for circulation? ›

When choosing tea, select green and black varieties, which have the most antioxidants. Ginger tea is also an excellent choice, since ginger has specifically been found to improve blood flow. It is considered a vasodilator, which means it widens blood vessels and thus enhances blood flow.

Is there any scientific proof that green tea is good for you? ›

In modern times, research has been able to demonstrate some of its health benefits more solidly than others. One large study in Japan followed 40,000 adult participants over 11 years, and found that daily green tea consumption was linked to lower risk of death from cardiovascular disease.

What is the cleanest tea in the world? ›

Hence the importance of traditional and disciplined picking of teas in Ceylon. The Cleanest tea in the world – Sri Lanka retains its position as the 'Best in Class' producer of Quality Tea, considered by the Technical Committee of the ISO as the cleanest tea in the world.

Which ingredients of tea makes it healthy? ›

Polyphenols, or flavonoids, are likely a key component to what makes tea a healthful drink. These chemical compounds act as antioxidants, which control the damaging effects of free radicals in the body.

Does boiling herbal tea destroy nutrients? ›

So, can hot water temperatures destroy the nutritional content of herbs? In some cases, yes and in others, no. It really comes down to the specific nutrients and how stable they are in heat.


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