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8 surprising health benefits of tea

Jacob Binney, October 3, 2023October 3, 2023

We don’t know exactly how the late Queen Elizabeth II managed to live a full and vigorous life until she was 96 years old. But we do know that she had a habit of hers, shared by many of her subjects in the United Kingdom, that could contribute to a long and healthy life: she drank tea every day.

Although tea is not as popular in the United States as it is in the United Kingdom or many other parts of the world, the latest research on tea and health could be enough to win some converts in the country. And the millions of people who already drink tea can sip their next cup knowing they’re fighting everything from heart disease to stress to bone loss mushroom coffee.

Although some of the research on specific benefits is inconclusive, “the bottom line is that tea is a healthy beverage,” says Jeffrey Blumberg, professor emeritus of nutrition at Tufts University. After all, he and other experts say that tea is a plant food. Whether black, oolong or green, all true teas come from the leaves of the Camellia sinensis plant. (Herbal teas, which come from a variety of plants, may have other benefits.)

All true teas contain compounds known as flavonoids which are antioxidants, meaning they can prevent or delay some types of cell damage. Some flavonoids in teas, called catechins, appear to fight inflammation , protect blood vessels, and have other potentially healthy effects. Although catechins are more abundant in green teas than in the black teas favored in the United States, it’s not clear if that makes a difference for your health, Blumberg says. For one thing, she says, blood tests have found similar levels of flavonoids in people who drink green or black tea.

Other substances in teas, including caffeine and an amino acid called L-theanine, could also have health benefits, researchers say.

Each tea can have different effects, “but that’s the kind of detail we haven’t really looked at yet,” says Marilyn Cornelis, associate professor of preventive medicine at Northwestern University. “We’re really starting to understand more about tea and its health benefits.”

That said, research so far suggests that tea may help you:

  1. Live longer
    People in the United Kingdom who drank two or more cups of tea a day had a reduced risk of death over more than a decade of follow-up, according to a study published in September in the Annals of Internal Medicine . The study, led by researchers at the National Cancer Institute, was notable because it was large, including half a million people, and because it was made up mostly of people who drank black tea. Previous studies showing that tea drinkers live longer have focused primarily on green tea drinkers in Asia.

A clarification: While these studies show that people who drink tea live longer, they don’t prove that tea is a reason. Those who consume tea could have other characteristics or habits, not explained by the researchers, that matter. Cornelis, who co-authored the recent study, also notes that British tea lovers may differ in some ways from those who drink tea in the United States, although both prefer black teas .

One difference, Blumberg says, is that Brits tend to drink their tea stronger. However, the study did not look at the strength of the tea.

  1. Lower your risk of heart disease
    If tea helps people live longer, a big reason could be that it protects heart health . A recent longevity study of people in the United Kingdom found that those who drank tea were less likely to die from any cardiovascular disease, including heart attacks and strokes.

Other studies have suggested that tea could help lower blood pressure and improve cholesterol profiles. Inflammation plays a big role in heart disease, so it makes sense that the anti-inflammatory flavonoids in tea could help, Blumberg says.

  1. Reduce the risk of diabetes
    Studies on whether tea is linked to a lower risk of type 2 diabetes have yielded conflicting results. But a recent review of multiple studies suggests that tea drinkers get some protection—if they drink a lot of tea. The study (in English), presented by Chinese researchers at the European Association for the Study of Diabetes, found a 17% lower risk among people who drank at least four cups a day.
  2. Control your weight
    Tea, like coffee , has an obvious appeal for people trying to shed extra pounds: It has no calories, at least if you don’t add milk or sugar, says Katherine Zeratsky, a registered dietitian at the Mayo Clinic. It can be a tasty and hydrating alternative to drinking sugary sodas and other caloric beverages, as well as quenching your appetite, she says.

Some studies suggest that the combination of caffeine and catechins in tea could help people burn more calories and fat. But it’s still unclear whether it has any real effect on weight .

Supplements containing green tea extracts “have not been shown to produce significant weight loss in overweight or obese adults,” according to the National Center for Complementary and Integrative Health. Some weight loss products containing green tea have been associated with rare cases of liver damage, the center says.

  1. Stay alert and attentive
    Caffeine, of course, helps many people cheer up. Studies show it can increase alertness, attention, reaction times, and physical performance. But the amount of caffeine needed to maximize the benefits without unwanted side effects, such as jitters and lack of sleep, differs from person to person, Cornelis says.

That’s one reason tea might provide the ideal balance for some people: It contains less caffeine than coffee. In a small study, people who drank caffeinated beverages throughout the day had a similar increase in alertness with either coffee or tea, but slept better after a day of tea consumption.

One question, Cornelis says, is whether caffeinated beverages can boost long-term cognitive functioning and reduce dementia risks .

  1. Feel less stressed
    The very act of making a cup of tea can provide a “moment of calm,” says Blumberg. “It’s actually a very conscious act to put a kettle on the stove to make a cup and wait a minute while it steeps.”

Taking a few extra minutes to just sit with a hot drink is also relaxing, Zeratsky says.

But some substances in tea, including the amino acid L-theanine, can also help with relaxation, Cornelis says. Some research supports the idea that drinking tea helps people recover from stress more quickly.

  1. Keep your bones strong
    In some studies, tea consumption was associated with higher bone density in older adults. A study of about 1,000 men and women found an increase in bone density in those who had been regular tea drinkers for at least 10 years.
  2. Prevent cancer… maybe
    Studies on whether tea drinkers get any protection against cancer have had mixed results, Blumberg and Cornelis say. Some studies suggest there may be a benefit for certain types of cancer. But, in the recent study of people in the United Kingdom, researchers did not find a lower rate of cancer deaths among those who consumed tea. Some studies even find a possible link between drinking very hot tea and an increased risk of certain esophageal cancers.
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