BANGKOK, Thailand – Tea is enjoyed around the world for its distinctive aroma and flavor, but it is also valued for compounds that may support health. White, green and black teas contain polyphenols, while green tea also provides caffeine and the amino acid L-theanine. Research has linked tea consumption with several possible health benefits, although the strength of evidence varies. Tea should be enjoyed as part of a balanced diet rather than treated as a way to prevent or cure disease.
Five ways tea may support your health, from heart health to better focus
Tea is one of the world’s most widely consumed beverages, enjoyed for its distinctive aroma, varied flavours and refreshing qualities. Beyond its taste, tea contains natural compounds that have attracted scientific interest for their possible health benefits.
White, green and black teas all come from the Camellia sinensis plant, but different processing methods give them their characteristic colours and flavours. Herbal infusions, such as chamomile, chrysanthemum and bael fruit tea, are made from other plants, flowers or fruits.
Here are five potential benefits of drinking tea.
- Provides antioxidants
Tea contains polyphenols, including catechins and other flavonoids. These compounds have antioxidant and anti-inflammatory properties and are being studied for their role in protecting cells against damage. However, laboratory findings do not necessarily mean that drinking tea prevents disease in people.
- May support heart health
Research suggests that regular consumption of green and black tea may have beneficial effects on certain cardiovascular risk factors, including blood pressure and LDL cholesterol. Evidence is promising, but more long-term research is needed to establish how much tea contributes to reducing the risk of heart disease.
- May improve alertness and concentration
Tea contains caffeine, which can improve alertness and attention. Green tea also contains L-theanine, an amino acid being studied for its effects on cognition and mood. Research suggests that the combination of caffeine and L-theanine may offer some short-term cognitive benefits, although results vary.
- Offers a low-calorie alternative to sweetened drinks
Plain tea contains very few calories and can contribute to daily fluid intake. Choosing unsweetened tea instead of sugary soft drinks or heavily sweetened beverages can also help reduce added sugar consumption.
- Provides fluoride that supports dental health
Tea naturally contains fluoride, a mineral that helps protect tooth enamel against decay. However, fluoride levels vary considerably depending on the tea and how it is prepared. Tea should not replace regular brushing with fluoride toothpaste or other recommended dental care.
Health Professional Fact Sheet
Understanding the different types of tea
- White tea: Made from young tea buds and leaves that undergo minimal processing. It generally has a delicate flavour.
- Green tea: The leaves are heated soon after harvesting to limit oxidation, helping preserve their green colour and characteristic flavour.
- Black tea: The leaves undergo extensive oxidation before drying, producing a darker colour and stronger flavour.
- Herbal tea: Made from herbs, flowers, spices or fruits rather than the traditional tea plant. Examples include chamomile, chrysanthemum and bael fruit infusions.
How to prepare tea for everyday enjoyment
Making tea at home is simple. Place loose tea leaves or a tea bag in a suitable cup or teapot, add hot water and allow it to steep according to the type of tea and the desired strength. Choosing plain, unsweetened tea is a practical way to enjoy its natural flavour without adding sugar. Milk does not automatically make tea unhealthy, although adding large amounts of sugar or sweetened creamer can increase its calorie content.
A heat-resistant glass or ceramic cup is suitable for brewing. Borosilicate glass is one option because it is designed to withstand temperature changes. Tea can be part of a balanced diet, but more is not necessarily better. Caffeine content varies between types and preparations, and drinking too much may affect sleep or cause unwanted effects in sensitive individuals. People who are pregnant or have concerns about caffeine intake should seek appropriate advice.
