{"id":43423,"date":"2026-03-17T07:47:03","date_gmt":"2026-03-17T13:47:03","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=43423"},"modified":"2026-03-17T08:21:17","modified_gmt":"2026-03-17T14:21:17","slug":"the-health-benefits-of-drinking-tea","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/the-health-benefits-of-drinking-tea\/","title":{"rendered":"The health benefits of drinking tea"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><figure id=\"attachment_89415\" aria-describedby=\"caption-attachment-89415\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-89415\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/17075948\/GettyImages-1145333070-health-benefits-tea-web-1.webp\" alt=\"Tea comes in all kinds of flavors and the benefits of drinking tea include a reduced risk of stroke and cancer. Source: Getty Images.\" width=\"640\" height=\"376\" \/><figcaption id=\"caption-attachment-89415\" class=\"wp-caption-text\">Tea comes in many flavors, and its benefits include a reduced risk of stroke and cancer. Source: Getty Images.<\/figcaption><\/figure>\n<p>Tea is one of the most popular drinks around the world, and its history dates back thousands of years. The earliest references to drinking tea date to around 2737 BCE and originated in China, where legend has it that a few leaves from the Camellia sinensis plant fell into Emperor Shen Nung\u2019s hot cup of water. He was pleasantly surprised by the great taste and medicinal properties of the drink, and as a result, tea was born.<\/p>\n<p>Other ingredients, such as ginger, orange and peppermint, were added in later years, and different styles of preparation emerged to produce darker teas ranging from white to green to black. What followed was a globalization of tea as it became popular in Tibet, Japan, Europe, India, Russia and North America. Today, tea remains popular and has been extensively researched and recognized for its many health benefits.<\/p>\n<h2><strong>Health benefits of drinking tea<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-43490 size-medium\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083809\/Tea-3.webp\" alt=\"Person pouring tea from a pot into a cup - health benefits of drinking tea | UCHealth\" width=\"300\" height=\"200\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083809\/Tea-3.webp 1000w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083809\/Tea-3-300x200.webp 300w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083809\/Tea-3-768x511.webp 768w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083809\/Tea-3-150x100.webp 150w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083809\/Tea-3-200x133.webp 200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Tea contains antioxidants called flavonoids, which are found in plant-based foods. Tea contains a specific type of flavonoid called polyphenols, which are among the most potent antioxidants. Antioxidants help to eliminate destructive compounds in the body called free radicals, which overload our cells by damaging our proteins, DNA, and lipids. Alcohol, smoking and pollution can all cause increased levels of free radicals.<\/p>\n<p>\u201cTypically, the body can handle free radicals, but if there are too many, the body can\u2019t keep up. <a id=\"\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10757748\/\" target=\"_blank\" rel=\"noopener\">Green tea may be heart-healthy<\/a> due to the <a id=\"\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2213453021001622\" target=\"_blank\" rel=\"noopener\">high flavonoid content<\/a>, which may reduce oxidative damage to cells,\u201d said Jenifer Bowman, <a href=\"https:\/\/www.uchealth.org\/services\/nutrition-services\/\">UCHealth cardiac dietitian<\/a>. \u201cTea may also protect the heart by inhibiting blood clots, relaxing blood vessels and improving cholesterol levels,\u201d said Bowman.<\/p>\n<h2><strong>The health benefits of drinking different teas vary slightly.<\/strong><\/h2>\n<ul>\n<li>Black tea usually has the highest caffeine content and can reduce the risk of stroke.<\/li>\n<li>White tea has been shown to have the most powerful anti-cancer properties.<\/li>\n<li>Green tea often has the highest concentrations of polyphenols and may interfere with the growth of some cancers, reduce the risk of neurological disorders such as <a href=\"https:\/\/www.uchealth.org\/diseases-conditions\/alzheimers-disease\/\">Alzheimer\u2019s disease<\/a>, reduce the risk of stroke, and <a id=\"\" href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/JAHA.118.008814\" target=\"_blank\" rel=\"noopener\">improve cholesterol levels<\/a>.<\/li>\n<\/ul>\n<p>\u201cGreen tea is also higher in vitamin K compared to other varieties of tea. Some medications require low to moderate intake of vitamin K to avoid adverse interactions,\u201d said Bowman. So it\u2019s important to talk to your doctor about which tea is best for you if you are on a medication like this.<\/p>\n<p>Another health benefit of drinking tea, any type of tea, is that it has no calories, no sodium, no sugar and no fat. This makes it a great drink for those watching their weight or trying to lose weight.<\/p>\n<p>But as with many things we consume, too much of a good thing can become a problem. Drinking large amounts of tea may lead to iron deficiency because tea is rich in tannins, which bind to iron to keep it from being absorbed in the digestive tract, according to the\u00a0<a style=\"background-color: #ffffff\" href=\"https:\/\/www.heart.org\/en\/news\/2020\/12\/14\/teatime-can-be-good-for-your-health\" target=\"_blank\" rel=\"noopener\">American Heart Association.<\/a><\/p>\n<h2><strong>Tea vs. coffee<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-43493 size-medium\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14084047\/Tea-1.webp\" alt=\"Cup of hot tea\" width=\"300\" height=\"200\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14084047\/Tea-1.webp 1000w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14084047\/Tea-1-300x200.webp 300w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14084047\/Tea-1-768x511.webp 768w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14084047\/Tea-1-150x100.webp 150w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14084047\/Tea-1-200x133.webp 200w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>All tea, excluding herbal teas, is made from the same plant, Camellia sinensis. Therefore, it can be hard to determine how much caffeine is in a tea, as this can depend on factors such as growing conditions, processing methods and the way you brew it. However, tea generally has a lower caffeine content than coffee, which has about 100 mg per cup.<div class=\"su-pullquote su-pullquote-align-right\">Does <a id=\"\" href=\"https:\/\/www.uchealth.org\/today\/is-caffeine-bad-for-your-heart-get-expert-advice\/\">caffeine affect heart health<\/a>? Find out. <\/div>\n<p>\u201cTea can be a nice option for those who are trying to reduce their caffeine intake. Tea provides better hydration than coffee, as the higher caffeine content in coffee has a dehydrating effect. Coffee also contains similar antioxidants that are found in tea \u2013 polyphenol flavonoids,\u201d said Bowman.<\/p>\n<h2><strong>Types of tea, preparation and storage<\/strong><\/h2>\n<p>There are many different teas out there, and most are good. Avoiding bottled tea with added sugar is recommended.<\/p>\n<p>\u201cI discourage my patients from choosing bottled tea beverages that are sweetened. Many of these products have the same sugar content as a soda, and this can be a source of extra calories,\u201d said Bowman.<\/p>\n<p>Storing tea at room temperature in an airtight container, away from sunlight, will help preserve the flavor of dry tea. The packaging most teas are sold in is appropriate for storage. As far as preparation goes, green tea can be steeped in cold water for the highest antioxidant retention, or in hot water for about 5 minutes, as with white and black tea.<\/p>\n<h2><strong>Cooking with tea<\/strong><\/h2>\n<p>The possibilities of tea don\u2019t end with just drinking it. Tea can also be used as a cooking liquid instead of water to add a boost of flavor and<img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-43489 size-medium\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083705\/Tea-4.webp\" alt=\"Person holding a mug of tea\" width=\"235\" height=\"300\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083705\/Tea-4.webp 782w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083705\/Tea-4-235x300.webp 235w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083705\/Tea-4-768x982.webp 768w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083705\/Tea-4-117x150.webp 117w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/12\/14083705\/Tea-4-200x256.webp 200w\" sizes=\"auto, (max-width: 235px) 100vw, 235px\" \/> antioxidants to your meals.<\/p>\n<p>\u201cInstead of plain water for cooking rice, pasta or other dry grains, tea could be used to prepare these foods, enhancing the flavor. Tea can also be used as a marinade or to make sauces or dressing,\u201d said Bowman.<\/p>\n<h2><strong>Tea recipes you can try<\/strong><\/h2>\n<p>Tea isn&#8217;t just for sipping. It can also bring bright, earthy flavors to simple dishes like Saut\u00e9ed vegetables and chicken.<\/p>\n<h3><strong>Green Tea Saut\u00e9ed Vegetables<\/strong><\/h3>\n<ul>\n<li>2 Tbsp. olive oil<\/li>\n<li>2 tsp. chopped fresh red chili pepper<\/li>\n<li>1 tsp. grated lemon zest<\/li>\n<li>1 tsp. loose green tea<\/li>\n<li>4 cups broccoli florets<\/li>\n<li>1 cup yellow or green zucchini, cut into \u00bc-inch diagonal slices<\/li>\n<li>\u00bd cup brewed green tea<\/li>\n<li>\u00bc cup red bell pepper, cut into 1-inch square<\/li>\n<\/ul>\n<p>Add oil to a nonstick skillet over medium-high heat. Add chili pepper, lemon peel and tea leaves, stir-fry until fragrant, about 1 minute. Add broccoli and zucchini and stir-fry for 2 minutes. Add the tea and bell pepper. Cook until most of the liquid evaporates, about 1 minute. Makes 4 servings.<br \/>\nNutrition Facts per \u00bd cup: 92 calories, 3g protein, 6g carbohydrate, 7gm fat, 0.5g saturated fat, 25 mg sodium, 3g fiber<\/p>\n<h3><strong>Grilled Teriyaki Chicken<\/strong><\/h3>\n<ul>\n<li>4 boneless, skinless chicken breasts<\/li>\n<\/ul>\n<p><strong>Marinade:<\/strong><\/p>\n<ul>\n<li>1 Tbsp. teriyaki sauce<\/li>\n<li>1 Tbsp. rice vinegar<\/li>\n<li>1\/8 tsp. white pepper<\/li>\n<li>4 tsp. corn starch<\/li>\n<li>1 Tbsp. minced garlic<\/li>\n<li>1 Tbsp. minced orange zest<\/li>\n<li>2 green onions minced<\/li>\n<\/ul>\n<p><strong>Sauce:<\/strong><\/p>\n<ul>\n<li>\u00bd cup brewed green tea<\/li>\n<li>1 tsp. honey<\/li>\n<li>1 tsp. lemon juice<\/li>\n<\/ul>\n<p>For the marinade: mix teriyaki sauce, vinegar and pepper in a medium bowl. Dissolve the cornstarch in the vinegar mixture, then add garlic, orange zest and green onions. Add chicken to the marinade, cover and refrigerate for 2 hours. Remove chicken from marinade, reserving marinade. Preheat grill. Place chicken on the grill and cook for 8-10 minutes. Turn and brush with reserved marinade. Grill an additional 8-10 minutes, or until tender and no longer pink in the center.<\/p>\n<p>For the sauce: combine all sauce ingredients in a small bowl. Serve as a dipping sauce with the chicken. Makes 4 servings.<br \/>\nNutrition Facts per serving: 215 calories, 35g protein, 6.5g carbohydrate, 4g fat, 1g saturated fat, 166 mg sodium<\/p>\n<p>Recipes courtesy of Cooking with Green Tea, by <a id=\"\" href=\"https:\/\/en.wikipedia.org\/wiki\/Ying_Chang_Compestine\" target=\"_blank\" rel=\"noopener\">Ying Chang Compestine<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tea is one of the most popular drinks around the world, and its history dates back thousands of years. The earliest references to drinking tea date to around 2737 BCE and originated in China, where legend has it that a few leaves from the Camellia sinensis plant fell into Emperor Shen Nung\u2019s hot cup of [&hellip;]<\/p>\n","protected":false},"author":2336,"featured_media":89415,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[275,2366,9187,4415],"class_list":["post-43423","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-food-and-nutrition","tag-healthy-recipes","tag-readysetco","tag-recipes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Health Benefits of Drinking Tea | Types, Preparation, Storage | UCHealth<\/title>\n<meta name=\"description\" content=\"Tea is one of the most popular drinks around the world, and dates back thousands of years. 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