East Meets West: The Case for Tea

There are lots of things in life that define us. Beyond the deeper questions, there’s whether we’re a dog person or cat person. Mountains or beach vacations. Action or romance movies. Sweet or savory snacks. And whether you drink coffee or tea.

If you’re a tea person, you probably already know its worth, along with nearly half of the U.S. population who also embrace it as their hot drink of choice. And if you’re not already on the side of tea, perhaps it’s time to give it a closer look.

This is precisely what Western researchers have done in recent years, taking their cues from Eastern counterparts who have long regarded tea as the key to wisdom, happiness, and good health. In fact, tea was originally consumed for mindfulness—small sips in the service of slowing down and being fully in the moment. Since teas are rich in natural antioxidants, they offer a variety of potential health benefits.

A tea primer

Throughout history, teas have been consumed to fight medical conditions like cancer, heart disease, and diabetes, and promote weight loss, lower cholesterol, and mental alertness. The 19th-century Japanese scholar Okakura Kakuzo observed that “tea began as medicine and grew into a beverage.”

To the uninitiated, it may seem like tea has more categories than words in the urban dictionary. And yet, they’re all derived from four basic genres: green, white, black, and oolong. Made from the same basic plant, they share similar flavor profiles, caffeine, and even small amounts of potassium, phosphorous, magnesium, sodium, copper, zinc, and fluoride (depending on the type of amount of water used). They also offer a myriad of advantages when it comes to wellness. To be clear, many beverages are called “tea,” but true tea is brewed from Camellia sinensis, an evergreen shrub native to East Asia. Consider that:

White tea, which claims the most delicate flavor, contains the least amount of caffeine and processing. Robust levels of antioxidants make it thought to be effective in helping to fight various cancers. With high levels of fluoride, catechin, and tannins, limited studies are emerging that it may be good for your teeth as well.
Green tea’s steamed leaves, originally from China and Japan, are high in flavonoids and anti-inflammatory properties that may support greater overall wellbeing. That includes supporting heart health, impacting certain cancers, improving skin, burning fat, counteracting stress, and helping to reduce the risk of neurological disorders like Alzheimer’s and Parkinson’s, among others.
Black tea has the darkest color and richest flavor, as well as the highest caffeine content. It has become the beverage of choice to help protect the lungs from second-hand smoke damage and may reduce the risk of stroke, due to flavonoids that combat inflammation and support immunity. Beyond drinking, you can also put it in a bath or press its cool, soaked leaves on minor cuts and bruises to relieve pain and swelling.
Oolong tea, which lies somewhere between green and black tea, has been linked to lowering inflammation, helping to prevent the growth of certain cancers, and helping to decrease the risk of type 2 diabetes.

Non-caffeinated “herbal tea” varieties are known mostly for their calming properties. Some of the more popular include chamomile for reducing stress and improving sleep, peppermint for soothing gastrointestinal issues, ginger for fighting morning sickness and joint pain, and rooibos for improving hair and skin and minimizing allergies. Some brands combine tea with herbs, while many exclusively contain herbal mixtures.

Drinking with purpose

Choosing the right tea is an opportunity for self-examination. Consider what you want from the experience, such as helping to encourage relaxation, mindfulness, immunity, pain relief, or an energy boost. Here are some things to think about as you contemplate your choice:

Know your limits. Specifically, when it comes to caffeine. That’s because highly caffeinated teas, just like coffee, may lead to nervousness, restlessness, and sleep disturbances, as well as gastrointestinal issues. So, before you indulge, know what you can handle.
Go herbal. If you’re looking for no to low caffeine, herbal teas are best. What they lack in caffeine, they make up for in taste—from ginger, ginseng, hibiscus, jasmine, rosehip, mint, and red rooibos, to echinacea and lemon verbena. While limited research has been done on their health benefits (e.g., hibiscus has been shown to help fight leukemia, and lemon verbena purported to lower inflammation), claims they help to shed pounds or fight colds are largely unsupported.
Experiment. With so many leaves available, it’s good to be curious. Allow yourself to try something new. Matcha teas, for instance, are potent; jasmine green tea with flowers offers a richer aroma; and pu-erh tea, made from fermented and aged leaves, is pressed into cakes.
Steep yourself. Choose loose, unprocessed leaves whenever possible, since they’re the purest. You can steep to your liking in terms of taste and impact, and enjoy the peace that comes from knowing exactly what’s in your drink.
Drink with discretion. Avoid “fad” teas that promote weight loss. Fancy “latte” and trendy bubble teas are high in sugar and calories, with little nutritional value. And some herbal teas made with spices and flowers may trigger allergies. Always review the ingredients before drinking. If you see words like senna, aloe, buckthorn, comfrey, ephedra, willow bark, germander, lobelia, or chaparral, take a pass. The safety profile for these ingredients is in question by the U.S. Food & Drug Administration and leading medical professionals.

No matter your choice, the best way to enjoy tea is to make it part of a wholesome, balanced, nutrient-dense regimen designed to enhance your overall experience of being—whether you prefer puppies to kittens or cotton to silk. There are lots of ways to do it, and have fun in the process.

January 2021

Additional Resources

The Health Benefits of Tea
What are the best teas for health?
The Hidden Health Benefits of Tea