Top 12 Healthy Teas to Drink (and Their Amazing Benefits)

After water, tea is the most-consumed beverage in the world. In fact, more than 2 billion people drink it every day. Some people can’t even picture their day without a cup of tea.

We all know this is not a trend. People have been drinking tea for thousands of years, and for good reason.

Many studies have shown that drinking tea offers countless benefits. Unsweetened teas are naturally soothing, calorie-free, and make a great choice for those following a weight-loss or diabetic-friendly diet.

Let’s discover why tea has stood the test of time, and what the top healthy teas you should try are.

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The Two Main Types of Tea: True Teas vs. Herbal Teas

To start, it’s important to remember that not all teas are the same. Essentially, there are six types of true teas. These are brewed from the leaves of the Camellia sinensis shrub and are classified according to how the leaves are processed:

• Black Tea: The leaves are wilted, crushed, and fully oxidized.

• Green Tea: Fresh leaves are quickly heated to prevent oxidation and preserve their green color.

• Yellow Tea: The leaves are allowed to wither and slightly yellow before being dried.

• White Tea: Young leaf buds covered with fine white hairs are picked early and rapidly dried.

• Oolong Tea: The leaves are wilted in the sun, gently bruised, and partially oxidized.

• Post-Fermented Tea (Pu-erh): Made from fermented green tea leaves, often aged to develop a rich flavor.

On the other hand, herbal teas (also known as tisanes) aren’t made from the Camellia sinensis plant at all. Instead, they’re created by infusing herbs, spices, flowers, or fruits in hot water. While they don’t contain caffeine, herbal teas are packed with natural aromas and unique health benefits that vary depending on the ingredients used.

Top Health Benefits of Drinking Tea (Any Kind!)

Tea is much more than a soothing daily ritual. It’s one of the simplest and most effective ways to support your overall health. Whether you prefer it black, green, white, or herbal, every cup offers a natural boost to your body and mind.

Let’s explore some of the broad health benefits of drinking tea in general. And trust us, the temperature of your tea can have more significant effects than you might think.

Improves Mental Health and Focus

Drinking tea (particularly black and green tea) is linked to a 30-70% reduced risk of depression. It may positively affect the brain by reducing inflammation, supporting neural communication, and balancing mood-regulating hormones such as dopamine.

Beyond chemistry, tea has powerful psychological benefits. The simple act of preparing and sipping a warm cup can help us pause, breathe, and relax, protecting us against stress and anxiety. Many people describe tea as a mindful ritual that enhances focus and brings a sense of calm and clarity.

If you want to take maximum advantage of these benefits, opt for caffeine-free or low-caffeine teas in the evening.

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Boosts Immunity

Drinking tea regularly helps the body fight off common infections such as colds and flu. Its polyphenols and amino acids can support immune function and promote a balanced inflammatory response. Herbal teas like ginger, hibiscus, and echinacea are especially known for their immune-boosting properties.

Supports Heart and Metabolic Health

Tea is packed with antioxidants and plant compounds that protect the heart and improve metabolism. Regular tea drinkers often show lower cholesterol levels and healthier blood pressure.

Studies have also found that people who frequently drink tea tend to have lower waist circumferences and body mass indexes. Tea can gently support weight management by boosting metabolism and replacing sugary or high-calorie drinks.

Protects Eye Health

Drinking tea can enhance your eye health and help protect against serious conditions such as cataracts and glaucoma.

Research has shown that people who drink at least one cup of hot tea daily have a significantly lower risk of developing glaucoma, possibly due to the antioxidants and flavonoids that protect delicate eye tissues.

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Keeps Skin Youthful and Healthy

Tea is rich in antioxidants that help slow the skin’s aging process and protect against pollution and environmental stress. White tea, in particular, is loaded with compounds that shield the skin from oxidative damage and promote a youthful glow.

Strengthens Teeth and Gums

A daily cup of black or green tea may help prevent cavities and gum disease by reducing plaque formation and limiting the growth of harmful bacteria in the mouth. Tea’s natural fluoride content can also support stronger enamel, making it a surprising ally for oral health.

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Keeps You Hydrated

Tea is a no-calorie, flavorful alternative to water that still contributes to your daily hydration. It’s versatile, comforting, and easy to enjoy throughout the day: hot or cold.

A Gentle Alternative to Coffee

True teas (like green, white, and black) contain less than half the caffeine found in coffee, while herbal teas are naturally caffeine-free. This makes tea an excellent option for anyone looking to reduce caffeine intake without giving up the pleasure of a warm, energizing drink.

The Benefits of Drinking Hot Tea

Temperature also plays a role in how tea affects the body. Warm tea benefits are vast. It can help you stay comfortable in chilly conditions by supporting the body’s natural temperature regulation. It also promotes relaxation, better digestion, and improved circulation.

Drinking hot tea has been linked to several added benefits, including:

• Improved blood flow and metabolism

• Enhanced antioxidant activity

• A calming, stress-relieving effect that encourages mindfulness

Just be sure to let it cool for a few minutes before sipping: extremely hot tea can irritate the throat or esophagus.

In short, tea is an excellent source of antioxidants, disease-fighting nutrients, and health-promoting compounds. All without calories or added sugar. Whatever your favorite variety, each cup offers a small but meaningful way to support your well-being every day.

Top 6 True Teas and Their Benefits

Tea is an excellent source of powerful antioxidants, disease-preventing nutrients, and health-promoting compounds. Besides, it contains almost no calories, sugar, or fat, making it one of the healthiest beverages you can enjoy every day.

The benefits of drinking tea differ according to the variety, as each type of tea offers unique properties depending on how its leaves are processed. Let’s take a closer look at the most studied true teas (all derived from the Camellia sinensis plant) and what makes each of them so special.

1. Green Tea

Green tea is one of the least processed true teas, which means it retains the highest levels of beneficial antioxidants, particularly catechins.

According to research, green tea may:

• Lower blood pressure: drinking even half a cup of green or oolong tea daily can reduce the risk of hypertension by almost 50%.

• Reduce the risk of developing type 2 diabetes: drinking four cups per day may lower your risk by 10%.

• Support brain health: green tea has been linked to better cognitive functioning and working memory, as well as a lower risk of depression.

• Support circulatory health: regular tea drinking has been associated with healthier blood flow and overall cardiovascular wellness.

• Protect your bones: studies suggest that green tea can help prevent bone loss and maintain bone density.

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Mild and refreshing, green tea is also known to gently boost metabolism and fat burning, making it a popular choice for weight management.

2. Matcha Tea

A vibrant green powder made from finely ground green tea leaves, matcha is one of the most concentrated forms of tea. Because you consume the whole leaf rather than just an infusion, matcha provides higher levels of antioxidants, chlorophyll, and amino acids.

Key benefits:

• Supports natural energy and focus, thanks to a balanced combination of caffeine and the calming amino acid L-theanine.

• Promotes alertness without the crash that comes from coffee. With its high caffeine content and calming L-theanine, matcha is one of the best teas for energy.

• Rich in antioxidants that help protect the body from everyday oxidative stress.

• Naturally boosts metabolism and may support healthy weight management.

Traditionally whisked in hot water until frothy, matcha has a smooth, slightly grassy taste and can be enjoyed on its own or added to smoothies, lattes, and even desserts.

3. White Tea

The most delicate and least processed of all true teas, white tea is made from young leaf buds covered in fine white hairs. Because it undergoes minimal oxidation, it is an antioxidant-rich tea.

Key benefits include:

• Powerful anti-aging effects thanks to antioxidants that fight free radicals and protect skin from pollution and UV damage.

• Gentle support for the heart and immune system.

• A subtle caffeine content, making it suitable for those who want an energizing yet calming cup.

Light, slightly sweet, and aromatic, white tea is often considered the most elegant variety.

4. Oolong Tea

Oolong tea is partially oxidized, placing it between green and black tea in both flavor and benefits.

Research suggests oolong tea can:

• Support weight management by improving fat metabolism.

• Help reduce high blood pressure and cholesterol.

• Promote better digestion after meals.

• Provide a mild caffeine boost that sharpens focus and concentration.

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With its smooth, floral taste and metabolism-enhancing qualities, oolong tea is a favorite among tea connoisseurs.

5. Pu-erh (Post-Fermented) Tea

Pu-erh, or post-fermented tea, is made from aged and fermented green tea leaves. It has an earthy, complex flavor and is particularly popular for its digestive and detoxifying properties.

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Studies indicate that Pu-erh tea may:

• Help lower cholesterol and triglyceride levels.

• Aid digestion and support gut health by introducing beneficial microbes.

• Assist in weight control and fat metabolism.

• Provide antioxidants that protect cells against oxidative stress.

This tea is often consumed after meals in traditional Chinese culture and valued for its deep, smooth flavor and potential metabolic benefits.

6. Black Tea

Known for its bold flavor and deep color, black tea is the most oxidized of all true teas. It’s rich in flavonoids that support heart and metabolic health.

Research shows that black tea can:

• Support overall cellular health: Regular tea consumption has been associated with better long-term wellness and protection from oxidative stress.

• Support healthy weight: Black tea compounds may help prevent obesity by promoting better fat metabolism.

• Protect oral health: One cup daily may decrease the possibility of cavities and gum disease by preventing plaque buildup and bacterial growth.

• Support heart health: Drinking two cups per day may reduce the chances of developing heart issues.

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With moderate caffeine content, black tea is also a great alternative to coffee for a smooth energy boost without the jitters.

In summary, these antioxidant-rich teas share a common foundation of natural compounds that protect your body and enhance overall well-being. The differences lie in their flavor, caffeine content, and subtle variations in health effects.

No matter which you prefer, adding a few cups of tea to your daily routine is one of the easiest and most enjoyable ways to support a healthy lifestyle.

Top 6 Herbal Teas and Their Benefits

Unlike true teas, which come from the Camellia sinensis plant, herbal teas (also known as tisanes) are made by infusing herbs, flowers, spices, or fruits in hot water. Naturally caffeine-free and full of plant-based goodness, they offer a wide range of soothing flavors and therapeutic properties.

Let’s explore some of the healthiest herbal teas and their wonderful benefits.

1. Hibiscus Tea

More than just a pretty flower, hibiscus tea is made from the plant’s deep-red calyces and has been celebrated for centuries for its medicinal properties. Tart and refreshing, it’s also a feast for the eyes and rich in vitamin C.

Benefits:

• Loaded with antioxidants that fight free radicals.

• Naturally high in Vitamin C to support immunity. Often considered the best tea for the immune system.

• Helps lower blood pressure.

• Calms the body and mind.

• Promotes relaxation and better sleep.

2. Ginger Tea

Ginger is the spice that makes everything feel better and warmer. Ginger tea is known for its powerful ability to comfort the body, improve circulation, and ease discomfort.

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Benefits:

• Fights chills and helps treat colds.

• Relieves nausea and motion sickness.

• Eases arthritis and rheumatism pain.

• Supports healthy cholesterol levels.

• Promotes metabolism and weight loss.

3. Dandelion Tea

Made from the beautiful dandelion plant (often considered a simple weed), this tea is packed with vitamins and minerals. Dandelion tea is best when made from scratch using the plant’s roots or leaves.

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Benefits:

• Cleanses the liver and supports detoxification.

• Eases constipation and aids digestion.

• Decreases fluid retention in the body.

• Helps relieve arthritis pain.

• Promotes healthy skin (it can even be added to a bath for skin nourishment).

4. Cinnamon Tea

Cinnamon tea is a widely enjoyed herbal infusion that’s easy to prepare and full of flavor. Rich in antioxidants, it can be combined with other herbs and spices to enhance its effects. A popular and powerful mix is cinnamon tea with honey, known for its soothing and immune-boosting properties.

Benefits:

• Helps ward off viruses and infections.

• Calms stomach upsets and supports digestion.

• Stabilizes blood sugar levels.

• Aids in weight management.

• Acts as a natural menstrual cramp reliever.

5. Chamomile Tea

Chamomile is one of the most popular herbs used in tea-making. In fact, an estimated one million cups of chamomile tea are enjoyed around the world every day! Often called the “healing herbal tea”, chamomile is cherished for its health, cosmetic, and calming properties (and its lovely floral fragrance!).

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Benefits:

• Relieves body pain and tension.

• Promotes clear skin and may help with acne.

• Encourages better sleep and relaxation.

• Soothes skin irritation and inflammation.

• Aids digestion and helps with gas, indigestion, and constipation.

6. Peppermint Tea

Peppermint is an undeniable remedy for coughs, colds, and congestion. It’s easy to grow, has a refreshing aroma, and makes for a revitalizing cup. However, peppermint tea may not be suitable for those with conditions such as hiatal hernia.

Benefits:

• Helps unblock a stuffy nose and soothe sore throats.

• Fights colds and promotes respiratory comfort.

• Relieves stomach pain and indigestion.

• Provides a warm and cozy feeling; perfect on chilly days.

The Overall Benefits of Herbal Teas

No matter which you choose, these healthy teas offer a gentle, natural way to support your body. Some of the most common benefits include:

• Better sleep quality.

• Eased menopause symptoms.

• Reduced anxiety and stress.

• Support for digestion and detoxification.

• Relief from menstrual cramps.

Tea healing brings together comfort, flavor, and wellness in every sip. 

How to Choose the Right Tea for Your Body and Mood

With so many options out there, choosing the right tea can feel overwhelming, but it doesn’t have to be. There’s a perfect cup for every mood, goal, or moment of the day.

If you’re searching for the best teas to drink in the morning, something refreshing for the afternoon, or a calming option before bed, here’s a quick guide to help you find the tea that best fits your needs.

The best tea for you often depends on what your body needs most. Some people like to keep a few different kinds of tea on hand: one for mornings, another for digestion, and a calming blend for bedtime. Don’t be afraid to experiment until you find your favorites.

How to Brew the Perfect Cup

Brewing tea is more than just pouring hot water. The right brewing method can make a big difference in both flavor and benefits. Here’s how to get the best out of every cup:

1. Use fresh and good-quality water.

Tea is mostly water, so the better your water, the better your tea will taste. Filtered or spring water is ideal. This makes a big difference in getting the best-tasting tea.

2. Pay attention to water temperature.

Different teas need different heat levels:

• Green and white teas: 75–85°C (165–185°F): just before boiling.

• Black, oolong, and herbal teas: 90–100°C (195–212°F): near or at boiling.
  If the water’s too hot, delicate teas can turn bitter.

3. Steep for the right amount of time.

• Green tea: 2–3 minutes.

• Black tea: 3–5 minutes.

• Oolong tea: 4–6 minutes.

• Herbal tea: 5–10 minutes.

If you like a stronger flavor, steep a bit longer. But remember that too long can make it astringent.

4. Cover your cup while steeping.

This helps keep the essential oils and aromas in your tea instead of letting them escape with the steam.

5. Skip the sugar.

Most teas have enough natural flavor. If you need a touch of sweetness, go for honey, agave, or a slice of fruit instead of refined sugar. The benefits of drinking unsweetened tea are countless.

6. Take a moment to enjoy it.

Sit back, breathe in the aroma, and sip slowly. Drinking tea is a small act of care for both body and mind.

What Should You Avoid When Drinking Tea

While tea is one of the healthiest beverages you can enjoy, there are still a few things to keep in mind to make sure you’re drinking it safely and getting the most out of it.

Avoid drinking tea that’s too hot.

Tea that’s excessively hot can increase the risk of esophageal cancer. Research shows that drinking tea above 140–149°F (60–65°C) may make the cells of the esophagus more vulnerable to damage from harmful substances, especially in people who smoke or drink alcohol. 

However, tea would need to be consumed almost immediately after boiling to reach that temperature. To stay safe, let your tea cool for a few minutes before drinking. It’s best to enjoy it once it has cooled below 140°F (60°C) to avoid scalding your mouth or throat.

Be cautious of burns.

Because tea is usually prepared with boiling water, accidental spills can cause serious burns. Young children and the elderly are especially at risk. Always handle hot tea carefully and let it cool before serving.

Watch your caffeine intake.

Caffeine is a natural stimulant found in many teas, and its effects can be both positive and negative, depending on the person and the amount consumed. For most adults, caffeine intake should stay below 400 mg per day. Too much can lead to restlessness, anxiety, stomach irritation, tremors, or an irregular heartbeat.

The amount of caffeine in tea depends on its type: black and green teas generally have the most, while herbal teas are naturally caffeine-free. If you’re sensitive to caffeine or simply want to avoid it, choose decaffeinated teas or herbal infusions.

Those who should limit caffeine include:

• People sensitive to caffeine.

• Individuals with liver or heart issues.

• Pregnant or breastfeeding women.

• Teenagers and children.

Avoid detox teas with laxatives.

Some “detox” or “slimming” teas contain added laxatives, which can be harmful when consumed regularly. Always check the ingredients before trying these blends.

Be careful with sweetened tea drinks.

Elaborate tea lattes or bottled teas are often loaded with sugar and calories, which can cancel out tea’s natural benefits. Whenever possible, enjoy tea plain or with a touch of honey or lemon.

Check for allergies.

Many herbal teas include fruits, flowers, and spices that can trigger allergic reactions in some individuals. Always read the ingredients label, especially if you’re sensitive to pollen, plants, or certain foods.

Get to know your herbs.

Herbs are powerful plants that can interact with medications or certain health conditions. Take time to research any specific precautions related to the herbs you plan to use. For example, ginger is a warming spice that may cause heartburn in those with ulcers or acid reflux.

Bottom Line

Tea is far more than a comforting drink. It’s a simple and natural way to care for your health. Unlike sugary sodas or flavored beverages, tea offers disease-preventing nutrients and powerful antioxidants that nourish your body from within.

Each variety brings its own set of benefits. So, if you haven’t already, try incorporating some of the options from the list of teas we’ve discussed into your daily routine.

A warm cup of tea is perfect for chilly mornings, peaceful moments with loved ones, or winding down after a long and stressful day. Take a sip, slow down, and let your tea do what it does best: comfort, calm, and restore you.