A cup of hot tea is undeniably soothing on a cold winter’s day, especially when paired with a warm, comfy blanket. It’s no wonder tea is one of the world’s most popular beverages – second only to water.

Beyond serving as a source of winter warmth, tea may also have health benefits. Though the jury’s still out on just how beneficial tea is for your health, it does contain important compounds that have been shown to protect against cellular damage and reduce the risk of chronic diseases such as heart disease and diabetes.

True Tea

The six classic types of true tea come from a plant called Camellia sinensis. Whether the tea is black, oolong, green, white, yellow or pu-erh depends on when the leaves are picked and the processing methods used.

Here are some of the benefits linked with true tea:

• Green and black teas are healthy for teeth because they contain polyphenols that either kill or hold back plaque bacteria. This prevents bacteria from growing or making acid that attacks teeth.
  
  
• Black and green tea have been associated with reduced risk of diabetes, stroke, high blood pressure, heart disease and early death, possibly due to tea’s anti-inflammatory and antioxidant properties.
  
  
• The caffeine in tea can help you stay focused and alert – as long as you don’t overdo it.
  
  
• Tea can boost your mood. Drinking tea can be calming and soothing, and stress-related hormones like cortisol can be counteracted with tea.
  
  
• If you don’t add a lot of honey, sugar or dairy to your tea, it’s a satisfying low-calorie treat.

Herbal Tea

Herbal teas come from other kinds of plants and aren’t considered true teas. Most herbal teas don’t have caffeine – but always read the labels to be sure.

Herbal teas have been shown to have some benefits. Ginger tea, for example, is popular as a remedy for nausea.

Rooibos, or red bush tea, contains antioxidants called flavonoids, which have been linked to lower levels of “bad” cholesterol and blood sugar.

Chamomile is a popular tea for relaxing at bedtime. Research studies have shown that it may lower risk of death from heart disease and provide support for your immune system. But if you have pollen allergies, it’s best to avoid chamomile tea because it may contain pollen from other plants.

Be cautious about herbal teas that make health claims. And watch out for sugar content in some products marketed as herbal tea.

Reasons for Caution

There can be downsides to a tea habit, so it’s best to enjoy it in moderation. Most true teas contain caffeine. Consuming too much caffeine can cause a headache, muscle tremors, nervousness and anxiety, an increased heart rate and insomnia.

And watch the temperature of your tea. One study found a link between drinking 700 milliliters (about three cups) of very hot tea – hotter than 140 degrees – daily and esophageal cancer for people who had additional risk factors. These risk factors include smoking cigarettes, drinking alcohol, chewing tobacco, consuming a poor diet or being exposed to air pollution.

Sources:
Harvard Health Publishing
Harvard T.H. Chan School of Public Health
Healthline
Prevention
The StayWell Company, LLC
The Washington Post