There are two categories of tea: "true tea," which originates from the Camellia sinensis plant, and herbal teas, which are concoctions of various plants, herbs, fruits, or spices infused in hot water. True teas contain caffeine, as well as antioxidants known as catechins. Herbal teas—such as chamomile, peppermint, or hibiscus—are caffeine-free teas and offer a myriad of health benefits like soothing an upset stomach, reducing inflammation, and promoting relaxation.1

Most teas offer comfort in a cup and health benefits to boot, but some might be more beneficial for your health than others. If you are looking for the “best” teas for your health, here are the top 10.

1. Green Tea

Green tea stands out as one of the healthiest choices among various types of teas, primarily due to its high concentration of antioxidants. Green tea comes from the Camellia sinensis plant.2

Just like other true teas, green tea is unique in its preparation. The leaves are quickly harvested and steamed to prevent oxidation, allowing them to retain their natural green color and potent nutritional profile. This process ensures that green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), a powerful antioxidant known for its myriad health benefits.2

These benefits include aiding in weight loss, supporting brain function, and heart health benefits.34 Green tea is also associated with a lower risk of certain types of cancers and has anti-inflammatory properties, making it a superior choice for those looking to enhance their overall health.5

2. Black Tea

Black tea, distinguished by its rich flavor and dark coloration, is another excellent choice. Characterized as a fully oxidized tea, it undergoes a longer fermentation process than green tea, which contributes to its distinctively robust flavor and higher caffeine content.

Originating from the same Camellia sinensis plant, the difference in black tea's health benefits and profile is primarily due to its unique processing method. This procedure enhances its concentration of flavonoids, particularly theaflavins and thearubigins, which are potent antioxidants known to support heart health by potentially helping reduce cholesterol levels, improving gut health, and decreasing blood pressure.67

Black tea has also been linked to reduced stroke risk and a lower likelihood of developing dementia, making it one of the healthiest tea choices for those aiming to bolster their overall wellness.8

3. Peppermint Tea

Peppermint tea is a popular herbal tea made from the leaves of the peppermint plant, known scientifically as Mentha piperita. It's not only cherished for its refreshing taste but also for its wide range of health benefits.

Rich in antioxidants, peppermint tea aids in supporting digestion in certain situations. Its antispasmodic properties also help in relieving muscle spasms and stomach discomfort.9 It's naturally caffeine-free, making it an excellent choice for those looking to reduce their caffeine intake while still enjoying a soothing, flavorful beverage.

Peppermint tea may offer unique benefits for people focused on lowering their testosterone levels, like some people with a diagnosis of polycystic ovarian syndrome (PCOS). Some data suggest that drinking peppermint tea may help people experience lower testosterone, but more quality data is needed to confirm this.10

4. Chamomile Tea

Chamomile tea, derived from the dried flowers of the chamomile plant, is a widely consumed herbal tea known for its calming effects. It's a healthy choice for several reasons. Firstly, chamomile tea is imbued with antioxidants, which play a role in reducing the risk of several diseases, including heart disease and cancer.

Chamomile is also known for its potential to promote better sleep quality due to its apigenin content, an antioxidant that binds to certain receptors in the brain to decrease anxiety and initiate sleep.11 Additionally, chamomile tea has properties that may aid in digestion and reduce the severity of menstrual pain.12 Its gentle, soothing qualities make it an excellent beverage for relaxation and stress reduction.

5. Oolong Tea

Oolong tea, a traditional Chinese tea that falls somewhere between green and black tea in oxidation, presents a myriad of health benefits, making it a great choice for tea enthusiasts. Its unique processing involves withering the plant under the strong sun and then oxidation before curling and twisting.13

This particular method retains antioxidant properties and mineral content, which are beneficial for reducing inflammation, supporting healthy metabolism, and supporting heart health.13

6. Dandelion Tea

Dandelion tea, derived from the roots and leaves of the dandelion plant, stands out as a healthful beverage choice due to its plethora of benefits. It is packed with vitamins, minerals, and antioxidants, which contribute to potentially helping support liver health, stimulating digestion, and reducing inflammation in the body.14

Dandelion tea also has diuretic properties that help flush out toxins, promoting kidney health. The presence of potent antioxidants, further enhances its ability to combat oxidative stress, supporting overall wellness.14

7. White Tea

White tea, named for the fine white fuzz that covers its buds, is a minimally processed tea known for its delicate flavor and aroma. This tea originates primarily from the Camellia sinensis plant's young leaves and buds. A standout feature of white tea is its high antioxidant content. These compounds can help combat oxidative stress and may support overall health by reducing the risk of chronic diseases.15

White tea's low caffeine content makes it a gentle, calming beverage choice for many, offering a subtle energy boost without the jitters associated with stronger caffeinated drinks. Additionally, white tea is revered for its potential benefits, including supporting heart health, aiding in weight management, and enhancing skin health.15

8. Rooibos Tea

Rooibos tea, originating from the South African fynbos region, is a caffeine-free herbal tea made from the leaves of the Aspalathus linearis plant. This reddish-brown tea is celebrated for its sweet, earthy flavor and a variety of health benefits. Rooibos is rich in antioxidants, which help combat free radicals in the body, potentially reducing the risk of cancer and heart disease.16 It's also known for its calming properties, assisting in reducing stress and promoting restful sleep.17

9. Hibiscus Tea

Hibiscus tea, a refreshing beverage made from the dried petals of the Hibiscus sabdariffa flower, is known for its tangy flavor, and its health benefits. Containing antioxidants such as vitamin C and beta-carotene, it aids in neutralizing free radicals that can cause inflammation and disease.18

Hibiscus tea may contribute to lowering blood pressure and improving overall cardiovascular health, making it a healthy choice for those looking to enhance their diet with beneficial plant compounds.18

10. Ginger Tea

Ginger tea, known for its distinctive spicy flavor and aroma, is a popular herbal beverage made from the root of the ginger plant. It is hailed as a healthy choice due to its rich content of antioxidants and bioactive compounds, such as gingerol, which have potent anti-inflammatory and antioxidant effects. These properties contribute to numerous health benefits, including easing digestive discomfort, reducing nausea, and potentially lowering the risk of chronic diseases.19

Tips for Consuming Tea

Preparing tea is both an art and a science. Begin by boiling water, but be mindful not to overheat—different teas flourish at varying temperatures. For most teas, steeping for 3 to 5 minutes extracts the perfect balance of flavor. Consider adding functional ingredients like ginger for digestion, honey for sweetness, or lemon for a vitamin C boost.

Choosing between loose-leaf tea and tea bags can significantly affect the quality of your tea experience. Loose-leaf teas may offer a superior flavor and aroma, as they contain larger leaves that have room to expand and fully release their essence during steeping. On the other hand, tea bags provide convenience and speed, perfect for those on the go. 

Oversteeping (leaving the tea in hot water too long) may do more harm than good. Doing so can lead to a bitter taste, particularly in black and green teas. Similarly, overheating water can damage delicate tea leaves, especially white and green teas, resulting in a harsh and burnt flavor. 

For those who prefer a cooler beverage, transforming your tea into iced tea is simple. Brew it stronger than usual, then pour over ice or chill in the refrigerator to enjoy a refreshing twist on your favorite tea. On sunny days, brewing a sun tea by using the sun’s rays to warm your water while your tea steeps is a fun way to enjoy the season. 

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