- Tea can be a major contributor to daily antioxidant intake.
- Different teas offer different benefits based on how the leaves are processed.
- Tea is simple to prepare and easy to enjoy hot or cold.
In the mood for an energizing sip, a palate cleanser, a thirst-quenching beverage or a calming escape? Brewing a cup of tea can tick all the boxes. Tea has been enjoyed since ancient times, and it’s one of the most popular beverage in the world. From green tea to white and black teas, variations are plentiful, and you can even mix tea leaves together to craft a new taste experience each time you put on the kettle.
Each cup of tea is also packed with health benefits. In fact, tea can be a major source of antioxidants that help reduce inflammation. Below, we reveal six of the best antioxidant-rich teas, as recommended by registered dietitians, plus a few ways to enjoy them.
1. Black Tea
Black tea is the most-consumed tea across the globe. It’s the base for beloved beverages like masala chai, Thai tea and boba tea. Black tea, along with green, white and oolong teas, all come from the same plant, Camellia sinensis. Each tea undergoes different preparation methods. Black tea, for example, uses leaves which are fully fermented.
“Black tea contains a number of polyphenols including flavonoids, catechins and theaflavins. Because black tea leaves are allowed to oxidize completely, they are especially rich in theaflavins and thearubigins, a type of flavonoid,” says Marie Spano, M.S., RD, CSSD, CSCS.
She also points out health benefits of drinking tea, “Observational studies suggest drinking 2 to 3 cups of tea per day is associated with a reduced risk of death from all causes, heart disease, stroke and type 2 diabetes.”
Enjoy black tea hot, iced, or craft up homemade delights like Boba Tea, Thai Iced Tea or Chai Tea. As with all drinks, just be mindful of the amount of sugar you’re adding to the teas you regularly consume.
2. Green Tea
Green tea takes second place in global tea popularity. It’s touted for its numerous health benefits, ranging from enhanced brain function to reduced blood sugar and gut inflammation. Unlike black tea, green tea is made from unfermented fresh tea leaves.
Green tea is rich in catechins, a type of antioxidant and polyphenol. It boasts a higher concentration of catechins than black or oolong tea. Barbara Ruhs, M.S., RD explains the most prevalent catechin, “Epigallocatechin-3-gallate (EGCG) is the most abundant polyphenol in green tea that lowers inflammation and is associated with lowering the risk of cancer, cardiovascular disease and neurodegenerative disorders.” She adds that research suggests green tea may combat sun damage, particularly important for those living in sunny regions. However, most of the studies were done with green tea supplements or extracts and more research is needed.
Green tea tastes delicious hot, iced or even added to a smoothie. Try our refreshing Green Tea–Fruit Smoothie for something flavorful and bright.
3. Hibiscus Tea
Deliciously tart, hibiscus tea will awaken your taste buds and delight your eyes with its vibrant ruby red color. Hibiscus tea is brewed from the Hibiscus sabdariffa plant. Hibiscus tea has been linked to several health benefits, including improved heart health, diabetes management and potentially aiding weight loss.
Spanos highlights its heart-health benefits: “Hibiscus tea is packed with flavonoids, including anthocyanins and quercetin. Hibiscus tea seems to lower LDL cholesterol and triglycerides.” Research also suggests hibiscus tea may function similarly to blood pressure medication, potentially aiding in lowering blood pressure. Spano adds that hibiscus tea’s anthocyanins may also offer antiviral properties.
Hibiscus tea is naturally caffeine-free, making it a delightful beverage to enjoy any time of day, hot or cold.
4. Oolong Tea
Oolong tea is a traditional Chinese tea that falls between green and black tea in both flavor and processing. Because it’s partially fermented, it contains a unique mix of antioxidants found in both green and black teas.
Ruhs expands on oolong tea’s benefits: “The antioxidants in oolong tea have also demonstrated promise as an aid for weight loss and managing blood sugar.” Like black and green tea, oolong tea contains L-theanine. Ruh says, “Oolong tea also contains L-theanine, an amino acid that can aid in relaxation, improve sleep, reduce anxiety and stress and boost cognitive performance.”
Whether you’re in need of relaxation or a boost in brain function, brew up a batch of oolong and enjoy it hot, cold or shaken into one of our mocktail recipes.
5. White Tea
White tea is consumed around the world and is most popular in China. Spano explains how it’s made: “White tea is made from immature leaves which are picked, steamed or fired and then dried.” She explains that white tea is minimally oxidized and contains a high amount of catechins, along with flavonoids and theaflavins.
Some studies suggest white tea contains the highest concentration of antioxidants compared to other teas, and that it also contains less caffeine. Research has also shown promise for white tea’s potential to improve cholesterol and triglycerides levels. However, Spano cautions that most research has been conducted in cell cultures and on animals, and more human studies are needed to clarify these findings.
Sip on the light, floral taste of white tea hot or cold, or use brewed white tea in place of water when making a pitcher of infused water.
6. Rooibos Tea
Rooibos tea tastes naturally sweet and slightly nutty. “Rooibos tea is caffeine-free and made from fermented leaves and stems of a shrub, Aspalathus linearis,” explains Ruhs. She says, “It is widely consumed throughout South Africa.” The main polyphenols in rooibos tea are aspalathin and quercetin. Research has linked aspalathin to potentially lowering blood sugar, and quercetin to anti-inflammatory properties and potential benefits for blood sugar regulation.
Rooibos tea can be enjoyed plain, or look for tea bags or loose tea with other flavors like chocolate or vanilla, which makes for a delicious calorie-free dessert drink. For a comforting caffeine-free latte, steam your favorite milk and pour it over a cup of brewed rooibos tea.
Antioxidant Benefits
Antioxidants are compounds found in plant foods like fruits and vegetables, whole grains, nuts, seeds, coffee and tea. “[Eating patterns] that contain an array of antioxidant-rich foods, including fruits, vegetables, nuts and seeds, are tied to better health and reduced risk of disease,” says Spano.
Ruhs explains how antioxidants help protect the body against harmful free radicals. She says, “Similar to a Roomba that autonomously vacuums your home and keeps it tidy, antioxidants scavenge materials that can do harm in the body if they accumulate too much.”
Free radicals are unstable molecules that are produced naturally within the body and through exposure to smoke, pollution and UV light. While we can’t control the number of free radicals our bodies produce, aiming to prevent free radicals from accumulating can help reduce the harm they cause in the body. One strategy is to include more protective antioxidants through food and drink choices. And steeping up a cup of tea is a great way to do it.
How to Add Tea to Your Day
- Brew it yourself. Skip the premade tea, which may be high in added sugar, and brew your own. For a touch of sweetness, stir in sliced fruit, a splash of 100% juice or a small spoonful of honey.
- Make it iced. On hot days, brew a large pot of your favorite tea. Let it cool, then place in the fridge to chill. Enjoy it later on in the day over ice for a refreshing beverage.
- Watch the add-ins. Love a creamy tea? Be mindful of creams and creamers, which may be high in saturated fat and added sugar. Opt for low-fat milk or unsweetened plant-based milk to add a dab of creaminess.
Our Expert Take
Tea is a delicious and easy way to get a hefty dose of health-promoting antioxidants. Enjoy it year-round, hot or cold, or use it to make mocktails or smoothies. Tea is naturally calorie-free, making it a great substitute for sugar-sweetened drinks. Whether you prefer black, white, green, oolong, hibiscus or rooibos, you’ll be sipping your way to better health. So put on the kettle and discover the delicious and antioxidant-rich world of tea.
