More than just a soothing habit, your daily tea could be contributing to your well-being in ways beyond hydration. Sipped globally for hundreds of years, tea is rich in beneficial compounds that may enhance various aspects of health, including heart wellness and cognitive performance. Here’s what nutrition specialists have to say about the daily health advantages of tea consumption.
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Supports Heart Health
Regular tea consumption has been linked to potential decreases in blood pressure, LDL (‘bad’) cholesterol, and triglycerides, all of which are indicators related to cardiovascular disease. A significant portion of this advantage is attributed to polyphenols, especially EGCG, which is most abundant in green tea and, to a lesser degree, in black tea, demonstrating encouraging protective benefits for heart health.
“Green tea has been correlated with a lower risk of mortality from various cardiovascular diseases, with three cups a day associated with a 26% reduction in death risk,” the source notes. “It is also linked to diminished risks of cardiovascular issues, such as coronary artery disease, heart attacks, and strokes.”
Black tea provides a beneficial amount of flavonoids as well. “Flavonoids may assist in promoting vasodilation, the relaxation of blood vessels, which could contribute to lower blood pressure,” the source clarifies. Additionally, there is some evidence suggesting that hibiscus tea might aid in lowering blood pressure and cholesterol, likely due to its anthocyanin content, which consists of antioxidants with anti-inflammatory effects.
2. Enhances Cognitive Function
When discussing cognitive function, caffeine is one of the most researched compounds found in tea, particularly in green, black, and oolong varieties. It has been demonstrated to boost performance during lengthy and challenging cognitive tasks while also enhancing alertness, arousal, and energy levels.
Another important compound in tea is L-theanine, which encourages relaxation, alleviates tension, and fosters a sense of calm. When caffeine and L-theanine are combined, they have been shown to enhance attention-switching and alertness, although not as effectively as caffeine on its own.
This combination may also aid in improving focus, memory, and the ability to manage distractions. Present in both green and black tea, L-theanine can mitigate the effects of caffeine, reducing feelings of overstimulation while helping you remain calm yet alert.
Additionally, the anti-inflammatory and antioxidant benefits of green tea may contribute to brain health. “The antioxidant effects of tea compounds, especially L-theanine, could help shield brain cells from oxidative stress, potentially slowing down cognitive decline,” states the source.
3. Supports Your Gut Microbiome
The polyphenols found in tea nourish the beneficial bacteria in your gut, promoting the growth of helpful microbes such as Firmicutes and Bacteroidetes. A healthy balance of these microbes is associated with a reduced risk of obesity and metabolic issues.
Research indicates that tea can lower the production of inflammatory substances generated by gut bacteria, such as lipopolysaccharides. Additionally, tea aids in the creation of short-chain fatty acids, which are advantageous compounds produced by gut microbes during digestion, contributing to a healthier gut microbiome overall. “Particularly, green tea has been shown to encourage the proliferation of beneficial bacteria while inhibiting harmful ones,” Source adds. “This observation was linked to consuming four to five cups of green tea daily.”
4. Regulates Your Metabolism
Green tea, in particular, is rich in bioactive compounds that can aid in regulating metabolism. Although the extent of the effect may differ, Source indicates that EGCG has been shown to enhance fat burning and increase insulin sensitivity.
In general, consuming tea has been associated with a reduced risk of type 2 diabetes, with approximately two cups daily demonstrating benefits, and a 15% lower risk noted at four cups per day, as highlighted by Zenker.
“Numerous chronic illnesses, including type 2 diabetes, are closely linked to metabolic dysfunction, inflammation, and insulin resistance. By affecting inflammatory processes, tea consumption may indirectly promote metabolic health and improve insulin sensitivity,” Source states.
5. Supports Blood Sugar Regulation
Black tea, which has approximately 269 milligrams of flavan-3-ols in each 8-ounce cup, is associated with improved blood sugar regulation. The American Academy of Nutrition and Dietetics suggests a daily consumption of 400 to 600 milligrams of flavan-3-ols from dietary sources to help mitigate risks linked to cardiovascular disease and diabetes. “Flavan-3-ols have been shown to lower blood pressure, enhance cholesterol levels, and improve blood sugar management. The greater the intake, the lesser the risk of CVD,” states the source. “Flavan-3-ols decrease LDL cholesterol, triglycerides, A1C, while increasing HDL cholesterol.”
Consistent tea consumption is also linked to a lower risk of mortality from cardiovascular disease, as well as reduced chances of coronary heart disease, stroke, and type 2 diabetes.
