Tea is the second most consumed drink in the world, after the water. Green tea, black tea, mint tea, and chamomile tea highlight a seemingly endless array of healthy teas.
But not all types of tea are created equal. Some types are healthier than others. Some are almost as high in caffeine as your morning coffee, while some herbal teas can help you rest better, relieve nausea, or aid digestion after a big meal.
“I love tea,” says Brocha Soloff, BS, RD, CDN, founder of iHeart Health. “It’s the best low-calorie winter drink.”
Let’s review the list of the healthiest types of teas. (Note: sweetened “sweet tea”, weight loss detox teas and fat burning teas have done not make this list!)
1. Black tea
As with green, white, oolong and puer teas, black tea comes from a plant known as Camellia sinensis. The difference between these types of teas is how they are processed, but they all come from the same plant.
About 84% of all tea consumed in the United States each year is black tea, according to the Tea Association of the United States. Black tea is made from young leaves and buds that have been completely oxidized, giving the leaves their dark color.
Black tea has the most caffeine from all teaswith about 47mg per cup. (By comparing, a cup of coffee prepared for breakfast contains about 92 mg.)
“Black tea is good for oral health, heart healthand also contains antioxidantssays Soloff.
2. Oolong tea
Oolong teas are made by partially oxidizing the tea leaves, giving this tea strength and color which is a cross between black tea and green tea.
Although not as well known in the United States as black or green tea, oolong tea contains the same beneficial polyphenols and, like other types of tea, offers many health benefits for your heart, your brain, bones and teeth, says Soloff.
Moreover, studies suggest that it could boost your metabolismand could protect against the development Type 2 diabetes as well as certain types of cancer.
“Ultimately, oolong tea is an incredibly healthy and flavorful addition to your lifestyle,” says Soloff.
3. Green tea
Widely known as a superfood, green tea is made from tea leaves that are not oxidized after harvest. Instead, they are steamed, then quickly dried and stored. Green tea contains approximately 29 mg of caffeine per cup.
While all teas are healthy, “green tea is probably the healthiest,” says Soloff.
Green tea gets this excellent reputation because it is rich in antioxidant-like compounds, which are believed to have a beneficial effect on brain function. The best-known antioxidant-like compound in green tea is EGCG (epigallocatechin gallate). Green tea may also help support weight loss.
Green tea gets that lofty, superb, etc. reputation because it’s rich in antioxidants, which are believed to have a beneficial effect on brain function.
4. Matcha green tea
Matcha is a type of shade-grown green tea with even more antioxidant compound activity – and caffeine than basic green tea. The leaves are carefully and finely ground into the bright green powder you see used in lattes and baked goods.
Not only does it have all the same benefits as regular green tea, but matcha also contains 137 times more EGCG! It is believed that this high level of EGCG have a positive impact on mood and cognitionAlso.
5. White tea
Like green tea, white tea comes from unoxidized leaves. The difference is that white tea is made from leaves and buds that have not fully opened. They remain covered with fine, white hairs.
White tea has a more delicate taste and a little less caffeine. It is considered a type of green teawith many of the same benefits.
Like green tea, “white tea is rich in antioxidant-like compounds and is good for weightloss, insulin resistanceAnd osteoporosissays Soloff.
6. Puer tea
Black teas like puer (or pu-erh) are fermented, giving them a rich, dark taste. Similar to black teas in terms of benefits, puer teas are packed with polyphenols and considered as a fermented drink.
7. Chamomile tea
Made from the dried flowers of the chamomile plant, chamomile tea has a long history of use as a medicinal herb.
Although more research is needed, chamomile has been shown to aid digestion and sleep. Swap your PM glass of chardonnay for a cup of chamomile to promote better sleep.
8. Mint tea
Peppermint and spearmint are rich in antioxidant-like compoundsand are among the most consumed herbal teas.
Although a number of health benefits have been attributed to peppermint oil, there is insufficient scientific evidence that these extend to its drinkable form. Serve mint tea after large meals as a digestive.
9. Hibiscus Tea
Sweet and sour hibiscus tea (also known as sour tea) is delicious hot or iced. Made from the dried calyxes of roselle flowers, hibiscus tea is rich in antioxidant-like compounds and can help support health arterial pressurewhen used with dietary and lifestyle changes (although more research is needed).
Keep a pitcher of this bright pink tea in the fridge all summer long!
10. Ginger Tea
Sweet and Spicy Ginger Tea is packed with antioxidant-like compounds and serves as a great stomach lollipop. And, while more research is needed, some reports link ginger to help painful periodsAlso.
If you feel queasy in the car, brew ginger tea before car trips. Dried ginger is more potent than fresh, but you can use either to make ginger tea anytime.
11. Passion flower tea
Passionflower tea has a slightly sweet and fruity taste. Made from Incarnate Passionflower plant, this herb has been reported to reduce anxiety in people with anxiety disorders and help improve sleep quality. Sip a cup at bedtime or when you’re feeling particularly anxious.
12. Fruit Tea
Want the sweetness of a fruit juice without sugar or calories? Opt for a fruit tea, made from dried fruit or fruit extracts. “I love fruit-flavored teas,” says Soloff. “They give me that taste of having something fragrant but without the sugar of fruit drinks.”
Serve them ice cold if you’re trying to kick a juice or soda habit, and instead of adding sweetener, add a squeeze of lemon or lime.
Is it okay to drink tea every day?
If you don’t add cream or sugar, tea is naturally calorie-free, and Soloff considers its health benefits to be superior to those of coffee. And sipping tea could also be a good way to stay hydrated.
“Herbal teas count toward your hydration goals unless they contain caffeine, which they usually don’t,” Soloff says. This is great news for anyone who is bored of sipping plain water all day long.
If you’re drinking tea for the caffeine, that’s fine, but Soloff says you’ll need to drink even more water to hit your hydration goals.
Because of caffeine’s diuretic effect, she says, drinking a cup of caffeinated tea (like black tea or green tea) would be like drinking half a cup of water. (A good habit is to drink a cup of water after every cup of coffee or tea.)
The caffeine content of tea can range from 14 to 61 mg per serving:
- White tea contains the least caffeine.
- Oolong and green tea are in the middle.
- Black tea is the most caffeinated tea.
Research published in 2008 in the Journal of Analytical Toxicology found that caffeine content can also vary by brand and steeping time.
From providing energy, improving health, and promoting rest, each type of tea has its own unique benefits, so use this guide to determine which is right for you.
