Learn about 12 types of tea and their health benefits. Find the right tea for your health and wellness, from green tea to herbal blends. Tea is one of the most popular beverages in the world. Most people drink it for taste, relaxation, and health benefits.
In this guide, we will learn about 12 types of tea and their health benefits.
Types of Tea and Their Benefits
1. Green Tea
Green tea has a history of over 3,000 years. It is derived from the Camellia sinensis plant, which originated primarily in China. Unlike black tea, which undergoes full fermentation, green tea is made by steaming, pan-frying, and drying without fermentation. This method helps preserve its rich antioxidants, such as catechins, which are known for their health benefits. Today, green tea is widely marketed for aiding weight loss, lowering cholesterol, and preventing chronic diseases such as heart disease and cancer. While some research supports these claims, results are often mixed.
Historical Example
While green tea has been shown to reduce the risk of heart disease in Asian populations, this effect has not been seen in Western countries. Additionally, its modest effect on weight loss depends on factors such as individual activity level and product composition. According to the U.S., the FDA has approved green tea extract ointment for the treatment of genital warts, indicating its medicinal use.
However, users should be cautious about side effects, especially of supplements, as high doses can cause liver damage in some individuals or interact with medications. Green tea as a beverage is generally safe, but pregnant women should limit caffeine intake. The various benefits of green tea make it a popular choice, but moderation and awareness of its effects are important for safety.
Key Benefits: Rich in antioxidants, boosts metabolism, aids weight loss.
Best Time to Drink: Morning or afternoon.
Popular Variants: Matcha, Sencha, Jasmine Green Tea.
2. Black Tea
Black tea is made from the leaves of Camellia sinensis, which go through a process involving wilting, bruising, rolling, and oxidation. Oxidation gives black tea its distinctive brown color and familiar aroma. It contains caffeine and antioxidants, which are the main contributors to its health benefits. Antioxidants in black tea include compounds such as “thearubigins” (heterogeneous polymers of tea catechins), theaflavins, and flavonoids, which are formed as a result of the oxidation process and help protect against free radicals in the body.
The main nutrients in black tea, particularly antioxidant compounds, are believed to provide health benefits, such as reducing the risk of cancer, protecting the heart, and lowering blood pressure. Read more about the benefits of black teaÂ
7 Benefits of Black Tea
- Heart protection
- It reduces cancer risk
- Have antioxidant properties
- Reduce blood pressure
- Protection of Diabetes
- Bone health
- Other health conditions
Key Benefits: Improves heart health, boosts energy, aids digestion.
Best Time to Drink: Morning (as a coffee alternative).
Popular Variants: Assam, Darjeeling, Earl Grey.
3. White Tea
White tea comes from the Camellia sinensis plant and is the least processed of all true teas. It is made from young leaves and buds that are picked just before they fully open and covered in fine white hairs—hence the name “white tea.” Because of the minimal processing, it retains a high concentration of antioxidants and nutrients.
White tea is known for its pure and delicate flavor as well as its health benefits, making it a refreshing and natural choice for overall health. You can read more about the benefits of white tea.
6 Benefits of White Tea
- Rich in AntioxidantsÂ
- Heart Health
- Aids Weight LossÂ
- It promotes Healthy Skin
- Good for Oral HealthÂ
- Regulates Blood Sugar
Key Benefits: High in antioxidants, anti-aging properties, improves skin health.
Best Time to Drink: Anytime.
Popular Variants: Silver Needle, White Peony.
4. Oolong/Wulong Tea
Wulong tea, commonly known as oolong tea, is a partially oxidized tea that undergoes a complex transformation process, including withering, stirring, pan-firing, rolling, drying, and baking. This unique process gives Wulong tea a complex flavor profile, ranging from floral and fruity to toasty and dark. The name “wulong” translates to “black dragon,” a nod to its traditional black, curled leaves.
6 Benefits of Wulong Tea
These are 6 benefits of oolong tea that will help you improve your health and keep you healthy.
- Boost your metabolism and aid weight loss
- It supports heart health
- Increases mental alertnessÂ
- It improves digestionÂ
- Rich in antioxidants
- Strengthens bones and teeth
Key Benefits: Helps in weight management, improves brain function.
Best Time to Drink: Mid-day or before meals.
Popular Variants: Tieguanyin, Wuyi Rock Tea.
5. Herbal Tea
Herbal teas are infusions, and they are also referred to as tisanes. Tisanes are like tea and brewed in the same way as tea, but they are not tea since they are not produced from Camellia Sinensis. (Not technically tea but caffeine-free & healthy)
Benefits: Calms nerves, aids sleep, supports immunity.
Best Time to Drink: Night (for relaxation).
Popular Types: Chamomile, Peppermint, Hibiscus, Tulsi.
6. Pu-erh Tea
Pu-erh tea is a fermented Chinese tea from the Yunnan province, known for its rich, earthy flavor that gets better over time. It is believed to aid digestion, support heart health, and aid in weight management.
7. Yellow Tea
Yellow tea is a rare Chinese tea that undergoes a slow steaming process, which has a sweet taste. It is rich in antioxidants, supports metabolism, and may improve skin health.
8. Purple tea
Purple tea, which comes from Kenya, is a hybrid between traditional green tea and a rare Chinese tea plant. It’s rich in anthocyanins, antioxidants that give it a unique purple color and may offer benefits like improved heart health and weight management. Read more about purple tea.Â
9. Matcha Powdered Green Tea
Matcha is a finely ground powder made from green tea leaves grown exclusively in Japan. It is rich in antioxidants, boosts metabolism, improves mood, and provides calm, sustained energy due to its unique combination of caffeine and L-theanine.
10. Mate Tea
Yerba mate is a traditional South American herbal tea made from the leaves of the Ilex paraguariensis plant. It is known to promote balanced energy, provide rich antioxidant content, and promote mental clarity and focus.​
11. Rooibos Tea
Rooibos is a caffeine-free herbal tea from South Africa made from the Aspalathus linearis plant. It’s rich in antioxidants, supports heart health, and may aid digestion.
12. Chamomile Tea
Chamomile tea is made from dried chamomile flowers and is known for its calming effects. It has been traditionally used as a natural sleep aid as it has mild sedative properties, which can help fight insomnia and improve sleep quality.
13. Irani Chai
Irani chai is a traditional Iranian tea, known for its strong, pungent flavor. It is typically served with milk and sugar, and may provide benefits such as improving digestion and a soothing, warming effect.
14. Lemongrass Tea
Lemongrass tea, also known as “sarvi cha” in Hindi, is a delicious beverage that can be enjoyed on any occasion. It is rich in antioxidants, vitamins B1 and B2, and has anti-inflammatory properties, making it ideal for fighting colds and maintaining overall health.
15. Masala Chai
Masala chai is a traditional Indian spiced tea made by brewing black tea with a blend of aromatic spices and herbs. It is known for its strong flavor and potential health benefits, including improved digestion and metabolism.
16. Nilgiri Tea
Nilgiri tea comes from the Nilgiri Hills in southern India. It is known for its aromatic scent and sharp, refreshing flavor and is often used in blends such as Earl Grey. It is rich in antioxidants and may promote heart health. Read more about healthy herbal teas
Best Tea for Different Health Goals
When it comes to tea, choosing the right tea depends on your specific health goals. For relaxation and sleep, chamomile tea is renowned for its calming effects and ability to improve sleep quality due to its mild sedative properties. If you need energy and alertness, matcha tea provides a sustained boost without any jitters due to its combination of caffeine and L-theanine. For digestion, ginger tea helps reduce nausea, bloating, and indigestion. For heart health, black teas like eucalyptus are rich in flavonoids that may enhance blood vessel function and lower cholesterol. These are just a few of the many types of tea and their benefits.
How to Choose the Right Tea for You
When choosing the right tea, consider the following factors. First, assess your taste preferences—whether you like floral, earthy, spicy or fruity teas, there is a tea for every taste. Next, think about the caffeine content—if you want something to refresh you, choose a caffeinated tea like green or black, but if you want to relieve stress, herbal teas like chamomile are caffeine-free. Consider the health benefits—align your choice with goals like improving digestion, boosting energy, or promoting relaxation. Finally, take into account preparation time—some teas like matcha may require more preparation, while others like chamomile are quick and easy to prepare.
FAQs
Which tea is best for weight loss?
A: Green tea and oolong tea help boost metabolism.
Q2: Can I drink tea every day?
A: Yes, but limit high-caffeine teas like black tea.
Q3: What’s the healthiest tea to drink?
A: Green tea, white tea, and herbal teas are among the healthiest.
