Tea leaves are rich in phytonutrients that help protect against disease. When freshly brewed and sipped regularly, tea is not only a part of a daily ritual that can calm you and reduce stress, but it also provides unique plant compounds that can improve your health.

Health Benefits

• Beneficial flavonoids and antioxidants in tea have been found to protect against cancer and heart disease, reduce blood cholesterol levels, and reduce the risk of stroke.

• Polyphenols in tea may enhance insulin sensitivity, a characteristic that is particularly beneficial for individuals with type 2 diabetes.

• Some studies suggest that drinking tea can increase the number of calories burned, contributing to a higher metabolism and potentially aiding in weight loss.

• The polyphenols in tea may help strengthen bones, reducing the risk of fractures.

• Research shows that drinking tea can improve mood, alertness, relaxation, and concentration.

• Tea offers a healthier alternative to high-calorie, high-sugar beverages.

What to Drink

When choosing a tea, look for fresh-brewed green, black, white, oolong, or pu-erh (a type of pressed black tea), as they are all well recognized for their health benefits. In contrast, processed teas contain fewer beneficial plant nutrients, such as polyphenols, catechins, and flavonoids. As a result, bottled teas and instant tea powders provide very little, if any, nutritional benefit compared to a cup of freshly brewed hot tea.

Removing the caffeine from tea is also a form of processing, resulting in decaffeinated teas with fewer polyphenols than their caffeinated counterparts. Freshly brewed tea chilled in the refrigerator does provide some benefit. Still, because iced tea is often made in larger quantities with fewer tea bags, its phytonutrient content is less concentrated.

Flavored and herbal teas can be a good drink option, but be sure to check the labels carefully. Ensure that green, black, white, or oolong tea is listed as an ingredient. Most herbal teas contain no actual tea leaves, and some flavored teas contain artificial ingredients and added sweeteners.

How to Prepare It

Everyone has their preferred method of brewing tea to achieve what they believe is the best flavor. However, studies suggest some guidelines for maximizing the health benefits of tea. Researchers have analyzed green tea and found that using small, loose-leaf tea leaves may be the most effective way to extract the highest levels of phytonutrients. Boiling water has also been shown to extract more polyphenols compared to cooler water temperatures. When brewing tea, it is recommended to steep it for two to five minutes; the longer the tea steeps, the higher the polyphenol content of the drink.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.