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In the mood for an energizing sip, a palate cleanser, a thirst-quenching beverage or a calming escape? Brewing a cup of tea can tick all the boxes. Tea has been enjoyed since ancient times, and is the second most popular beverage in the world. From green, white and black tea, variations are plentiful, and you can even mix tea leaves together to craft a new taste experience each time you put on the kettle.
Each cup of tea is also brimming with health benefits. In fact, tea is one of the leading sources of antioxidants in most people’s diet. In this article, we steep through the benefits of antioxidants and list the top 6 best antioxidant-rich teas, recommended by registered dietitians.
Benefits of Antioxidants
Antioxidants are compounds found in plant foods like fruits, vegetables, whole grains, nuts, seeds, coffee and tea. “Diets that contain an array of antioxidant-rich foods including fruits, vegetables, nuts and seeds are tied to better health and reduced risk of disease,” says sports dietitian Marie Spano, M.S., RD, CSSD, CSCS.
Barbara Ruhs, M.S., RD, registered dietitian and the owner of MarketRD.com, a food marketing company based in Scottsdale, Arizona, explains how antioxidants help protect the body against harmful free radicals. She says, “Similar to a ‘Roomba’ that autonomously vacuums your home and keeps it tidy, antioxidants scavenge materials that can do harm in the body if they accumulate too much.”
Free radicals are unstable molecules that are produced naturally within the body and through exposure to smoke, pollution and UV light. While we can’t control the number of free radicals our bodies produce, aiming to prevent free radicals from accumulating can help reduce the harm they cause in the body. One strategy is to include more protective antioxidants in our diet through food and drink choices. And steeping up a cup of tea is a great way to do it.
One category of antioxidants is called polyphenols. Ruhs explains tea contains three sub-classes of polyphenols: flavonols, theaflavins and catechins. She says these polyphenols act as antioxidants in the body and they can vary based on the type processing the tea undergoes.
Below, we reveal which teas are some of the richest sources of antioxidants.
The 6 Best Antioxidant-Rich Teas
1. Black Tea
Black tea is the most-consumed tea across the globe. It’s the base for beloved beverages like Masala Chai, Thai Tea and Boba Tea. Black tea, along with green, white and oolong tea, all come from the same plant, Camellia sinensis. Each tea undergoes different preparation methods. Black tea, for example, uses leaves which are fully fermented.
“Black tea contains a number of polyphenols including flavonoids, catechins and theaflavins. Because black tea leaves are allowed to oxidize completely, they are especially rich in theaflavins and thearubigins, a type of flavonoid,” says Spano.
She also points out health benefits of drinking tea, “Observational studies suggest drinking 2 to 3 cups of tea per day is associated with a reduced risk of death from all causes, heart disease, stroke and type 2 diabetes.”
Enjoy black tea hot, iced, or craft up homemade delights like Boba Tea, Thai Iced Tea or Chai Tea. As with all drinks, just be mindful of the amount of sugar you’re adding to the teas you regularly consume.
2. Green Tea
Green tea takes second place in global tea popularity. It’s touted for its numerous health benefits, ranging from enhanced brain function to reduced blood sugar and gut inflammation. Unlike black tea, green tea is made from unfermented fresh tea leaves.
Green tea is rich in catechins, a type of antioxidant and polyphenol. It boasts a higher concentration of catechins than black or oolong tea. Ruhs explains the most prevalent catchein, “Epigallocatechin-3-gallate (EGCG) is the most abundant polyphenol in green tea that lowers inflammation and is associated with lowering the risk of cancer, cardiovascular disease and neurodegenerative disorders.” She adds that emerging research suggests green tea may combat wrinkles and sun damage, particularly important for those living in sunny regions. More research is needed to further support these findings.
Green tea tastes delicious hot, iced, or even add it to a smoothie. Try our refreshing Green Tea- Fruit Smoothie recipe for something flavorful and bright.
3. Hibiscus Tea
Deliciously tart, hibiscus tea will awaken your taste buds and delight your eyes with its vibrant, ruby red color. Hibiscus tea is brewed from the hibiscus sabdariffa plant. Hibiscus tea has been linked to several health benefits, including improved heart health, diabetes management and potentially aiding weight loss.
Spanos highlights its heart health benefits, “Hibiscus tea is packed with flavonoids including anthocyanins and quercetin. Hibiscus tea seems to lower LDL cholesterol and triglycerides.” Research also suggests hibiscus tea may function similarly to blood pressure medication, potentially aiding in lowering blood pressure. Spano adds that hibicus’s tea’s anthocyanins may also offer antiviral properties.
Hibiscus tea is naturally caffeine-free, making it a delightful beverage to enjoy any time of day, hot or cold. Need recipe inspo? Cool off with our Strawberry-Hibiscus Agua Fresca or Hibiscus-Pomegranate Iced Tea recipes.
4. Oolong Tea
Oolong tea is a traditional Chinese tea, and is a cross between green and black tea. It’s partially fermented and is filled with antioxidants. Oolong tea contains theaflavin, a polyphenol which boasts antioxidant and anticancer properties.
Ruhs expands on oolong tea’s benefits, “The antioxidants in oolong tea have also demonstrated promise as an aid for weight loss and managing blood sugar.” Like black and green tea, oolong tea contains L-theanine, Ruh says, “Oolong tea also contains L-theanine, an amino acid that can aid in relaxation, improve sleep, reduce anxiety and stress and boost cognitive performance.”
Whether you’re in need of relaxation or a boost in brain function, brew up a batch of oolong and enjoy it hot, cold or shaken into one of our mocktail recipes.
5. White Tea
White tea is consumed around the world and most popular in China. Spano explains how it’s made, she says, “White tea is made from immature leaves which are picked, steamed or fired and then dried.” She explains white tea is minimally oxidized and contains a high amount of catechins, along with flavonoids and theaflavins.
Some studies suggest white tea contains the highest concentration of antioxidants compared to other teas, and also contains less caffeine. Research has also shown promise for white tea’s potential to improve cholesterol and triglycerides levels. However, Spano cautions that most research has been conducted in cell cultures and on animals, and more human studies are needed to clarify these findings.
Sip on the light, floral taste of white tea warm, cold or use it in place of water when crafting up your next pitcher of infused water.
6. Rooibos Tea
Rooibos tea tastes naturally sweet and slightly nutty. “Rooibos tea is caffeine-free and made from fermented leaves and stems of a shrub, Aspalathus linearis,” explains Ruhs. She says, “It is widely consumed throughout South Africa.” The main polyphenols in rooibos tea are aspalathin and quercetin. Research has linked aspalathin to potentially lowering blood sugar, and quercetin to anti-inflammatory, anti-carcinogenic and anti-diabetic properties.
Rooibos tea can be enjoyed on its own or look for it blended along with other ingredients like chocolate or vanilla, which makes for a delicious calorie-free dessert drink. For a comforting caffeine-free latte, steam your favorite milk and pour it over a cup of brewed rooibos tea.
Tips for Adding Tea to Your Routine
- Skip the pre-made tea, which may be high in added sugar and brew your own. For a touch of sweetness, stir in sliced up fruit, a splash of 100% juice or spoon of honey.
- On hot days, brew a large pot of your favorite tea. Let it cool, then place in the fridge to chill. Enjoy later on in the day over ice for a refreshing beverage.
- Love a creamy tea? Be mindful of creams and creamers, which may be high in saturated fat and added sugar. Opt for low-fat milk or unsweetened plant-based milk to add a dab of creaminess.
The Bottom Line
Tea is a delicious and easy way to get a hefty dose of health-promoting antioxidants. Enjoy it year-round, hot or cold, or use it to mocktails or smoothies. Tea is naturally calorie-free, making it a great substitute for other sugar-sweetened drinks. Whether you prefer black, white, green, oolong, hibiscus or rooibos, you’ll be sipping your way to better health. So put on the kettle and discover the delicious and antioxidant-rich world of tea.