On rainy or snowy days in winter, the cold weather makes it tempting to stay inside with a cozy cup of tea. It is, after all, the second most consumed drink in the world after water, according to Statista.

Some prefer a fruity tea while others want a fun festive flavor like gingerbread or pumpkin spice. Some stick to the classic black tea.

While tea is great for warming you up on a cold winter’s night, that's not its only virtue. It also has a host of benefits to support your health. Here’s what to know.

Is tea good for you?

Yes! Tea is an easy way to boost hydration, especially in the winter when drinking cold water may not seem appealing. It’s also packed with antioxidants, registered dietitian Danielle Crumble Smith said. 

Tea contains polyphenol compounds, which have antioxidant properties. Studies show the antioxidants found in teas may be able to prevent and treat human diseases like cardiovascular disease (CVD) and may also be anti-aging and anti-diabetes.

Tea also has specific benefits depending on your health goals – drinking tea or another warm beverage in the morning can facilitate bowel function, according to Crumble Smith. 

Most tea is caffeinated but far less than coffee, so it can also be a way for those who are more sensitive to caffeine to get an energy boost.

What is the healthiest tea?

Green tea will get you “the most bang for your buck” when it comes to nutritional benefits, Crumble Smith said. It has better antioxidant properties than black tea because it contains more polyphenols.

Green tea contains several types of catechins, a group of flavonoid compounds. Green tea's most abundant catechin, epigallocatechin gallate, can reduce inflammation and help maintain cardiovascular and metabolic health. Green tea is also beneficial to oral health and neurological function, according to a study published in BioMed Research International.

Green tea also contains l-theanine, an amino acid that many use to improve stress disorders, mood and sleep hygiene. Research suggests that l-theanine intake may improve attention, working memory and executive functions.

“The combination of caffeine and l-theanine specifically in green tea can help with mental focus and alertness during the day,” Crumble Smith said.

You can also find these benefits in matcha, a powdered green tea that can be blended into smoothies, baked in desserts or consumed by itself.

Many other types of tea offer benefits for specific health goals. Here are some that Crumble Smith recommends.

Black tea

A staple category that includes Earl Gray, English Breakfast and many others, black tea consumption is associated with a lower risk of CVD. A UK-based study found that drinking black tea regularly was modestly associated with lower mortality from all causes. Research also suggests that black tea, as well as green and oolong tea, may benefit gut health because of active polyphenols like theaflavin.

Dandelion

Some studies suggest the taraxasterol in dandelions, which has anti-inflammatory effects, may protect against rheumatoid arthritis. Historically, dandelion leaves have been used to treat liver and gallbladder problems, though more research is needed to prove the benefits of those uses, according to Mount Sinai. Still, dandelion tea is full of vitamins A, B, C and D, and is a good source of iron, potassium and zinc.

It’s also more bitter than other types of tea which is why "dandelion blends" are marketed as coffee alternatives. It might be a good choice for someone who wants to stop drinking coffee or lower their caffeine intake, Crumble Smith said.

Ginger

Ginger tea can alleviate nausea and vomiting, especially during pregnancy or chemotherapy. 

Ginger contains gingerol and shogaol, compounds that have anti-inflammatory and antioxidant properties. It can also improve metabolic health by improving blood sugar balance.

Try drinking ginger tea when your stomach is upset or to soothe it after a meal, Crumble Smith recommends.

Peppermint

Similar to ginger tea, peppermint tea can also calm a sick stomach. A 2021 study published in Complementary Therapies in Medicine found peppermint oil reduced the frequency and severity of nausea and vomiting for cancer patients undergoing chemotherapy.

Turmeric tea

Want to take your turmeric in tea form? The health benefits of turmeric come from its active component curcumin, a polyphenol with antioxidant properties. Curcumin can help manage inflammation, metabolic syndrome, arthritis, anxiety and hyperlipidemia.

Crumble Smith recommends grinding black pepper into your turmeric tea. It may sound strange, but studies show combining piperine (an alkaloid present in black pepper) and curcumin can produce higher absorption.

Chamomile tea

Chamomile has soothing, sedative effects and can help improve sleep quality, research shows. It can also alleviate stomach sickness, experts previously told USA TODAY.

Is it okay to drink tea every day?

Yes, though it shouldn’t be your only source of hydration. At least a third of your daily water intake, if not more, should come from just water, Academy of Nutrition and Dietetics spokesperson Caroline West Passerrello told USA TODAY earlier this year. 

You’ll want to watch out for total caffeine intake throughout the day, especially for those who are pregnant, taking stimulants, sensitive to caffeine or have high eye pressure, since high caffeine intake can increase the risk of glaucoma. Experts recommend a limit between 300 and 400 milligrams of caffeine per day. A cup of coffee has about 100 milligrams of caffeine. Black tea has 47 milligrams, green tea has 28 milligrams and black decaf tea has 2 milligrams of caffeine.

Tea also contains tannins, a compound that binds to iron and affects your body’s ability to absorb it. One study found that drinking a cup of tea after a meal reduced the absorption of non-heme iron (found in plant-based foods) by 62%. 

“Try to avoid taking (iron supplements) within a couple of hours of when you’re drinking tea,” Crumble Smith said. 

Frequent tea drinkers should also be mindful of how they’re sweetening their tea, Crumble Smith said. As with any beverage, cream and sugar can add up if you’re having several cups of tea per day.

Discover more health tips for your daily diet: 

• Healthiest sugar substitute:Does one exist? Here’s what to know
• Healthiest energy drink:What to know before you reach for another one
• Healthiest soda:The answer is tricky – here’s what to know
• Healthiest water: How to sift through supermarket options
• Healthiest Starbucks:Hacks to know at the order counter

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