The best herbal teas with health benefits

Unlocking the power of herbal teas

Thursday 16 March 2023
Green tea in teapot near window

Herbal teas, also known as tisanes, have been enjoyed by people across the globe for centuries. Made from the infusion of leaves, seeds, flowers, roots, or bark of various plants, these caffeine-free beverages offer a wide range of flavours and potential health benefits. From the calming properties of chamomile to the invigorating essence of peppermint, there are countless types of herbal tea to explore and enjoy.

In recent years, the popularity of herbal teas has grown as people look for natural alternatives to support their health and wellbeing. Today, we will delve into the world of herbal teas, uncovering their health benefits, the best herbal teas to try, brewing techniques, and important precautions to consider.

Health Benefits of Herbal Teas

A Woman in White Jacket Drinking Herbal Tea

Herbal teas have long been revered for their potential health benefits, with many ancient cultures utilising them for their medicinal properties. Modern scientific research has also begun to validate these traditional claims, shedding light on the various ways that herbal teas can support health.

For instance, herbal teas are typically rich in antioxidants, which help protect the body against oxidative stress and may reduce the risk of chronic diseases, such as heart disease and cancer [1]. Many herbal teas also have anti-inflammatory properties, which can help alleviate pain and discomfort caused by inflammation [2]. Some types of herbal tea are known to support digestion, promote relaxation, and even improve mental focus.

Top 10 Herbal Teas For Health

Chamomile Flowers in an Herbal Tea

  • Chamomile - Often used as a sleep aid, chamomile tea has been shown to help with relaxation and promote a better night's sleep [3]. Additionally, it may help with digestion and soothe gastrointestinal issues [4]. Chamomile tea has a mild, slightly sweet taste that's perfect for those who enjoy a calming, gentle flavour.

  • Peppermint - Known for its refreshing flavour, peppermint tea can help to alleviate digestive discomfort, ease nausea, and even improve focus [5]. With its cool, invigorating taste, peppermint tea is ideal for those seeking a refreshing pick-me-up.

  • Ginger - With its natural anti-inflammatory properties, ginger tea can help alleviate pain and discomfort associated with inflammation, such as headaches or menstrual cramps [6]. It's also known to aid digestion and soothe nausea [7]. Ginger tea has a spicy, warming flavour that can be enjoyed by those who appreciate a little kick in their tea.

  • Echinacea - Echinacea tea has been traditionally used to support the immune system and may help to reduce the severity and duration of colds[8]. Echinacea tea has an earthy, slightly sweet taste that may appeal to those interested in supporting their immune health.

  • Lemon Balm - Lemon balm tea may help to reduce anxiety, improve mood, and enhance cognitive function[9]. With its mild, lemony flavour, lemon balm tea is a delightful choice for fans of citrusy teas.

  • Rooibos - Rich in antioxidants, rooibos tea may help to support heart health and reduce the risk of chronic diseases [10]. Rooibos tea has a naturally sweet, slightly nutty flavour that makes it a favourite among those who enjoy a smooth, comforting cup of tea.

  • Hibiscus - Hibiscus tea may help to lower blood pressure and support cardiovascular health [11]. Hibiscus tea has a tart, fruity taste that can be enjoyed by those who appreciate bold, tangy flavours.

  • Dandelion - Dandelion tea has been shown to support liver health and promote digestion [12]. With its slightly bitter, earthy taste, dandelion tea might be appreciated by those seeking a more robust, herbal flavour.

  • Green Tea - Although not strictly an herbal tea, green tea is packed with antioxidants and has been linked to numerous health benefits, such as improved brain function and reduced risk of heart disease [13]. Green tea has a light, grassy flavour that can be enjoyed by those who prefer a more delicate taste.

  • Lavender - Lavender tea is known for its calming effects and may help to alleviate stress, anxiety, and promote relaxation [14]. Lavender tea has a floral, slightly sweet taste that can be appreciated by those who enjoy fragrant, soothing flavours.

Brewing Tips for Maximum Benefits

Woman Preparing Tea in Glass Teapots

To extract the most health benefits and flavours from your herbal teas, it's essential to use the right brewing techniques. Here are some tips to help you make the perfect cup:

  • Use fresh, cold water - Starting with fresh, cold water is key to ensuring a great-tasting cup of tea. Avoid using hot tap water or water that has been previously boiled, as this can negatively impact the flavour of your tea.

  • Measure the correct amount of tea - For loose leaf herbal tea, use about one teaspoon of tea per cup (250ml) of water. If you're using tea bags, one tea bag per cup is usually sufficient.

  • Heat the water to the correct temperature - Different types of herbal teas require different water temperatures for optimal brewing. Generally, herbal teas should be brewed with water just below boiling, around 90-95°C (194-203°F). You can use a kettle with a temperature setting or let boiling water cool for a minute before pouring.

  • Steep for the right amount of time - Steeping time varies depending on the type of herbal tea. As a general guideline, steep herbal teas for 5-7 minutes. Over-steeping can result in a bitter or overpowering flavour, while under-steeping may lead to a weak, underdeveloped taste.

  • Cover the cup or teapot - While your tea is steeping, cover the cup or teapot with a lid or small plate to retain heat and preserve the tea's volatile oils, which contribute to its flavour and aroma.

  • Strain and enjoy - Once your tea has steeped for the recommended time, remove the tea leaves or tea bag and enjoy your cup of herbal tea. For added enjoyment, you can experiment with natural sweeteners like honey or stevia, or enhance the flavour with a splash of lemon juice.

By following these brewing tips, you can ensure that you're getting the most flavour and health benefits from your herbal teas. Enjoy experimenting with different types of herbal tea to find your favourites and create your perfect cup.

Precautions and Potential Side Effects

While herbal teas offer numerous health benefits, it's essential to be aware of potential precautions and side effects. As with any natural remedy, it's crucial to consider the following:

  • Allergies - Some individuals may be allergic to specific herbs or plants used in herbal teas. If you have a known allergy or suspect you may be allergic to an ingredient in the tea, avoid consuming it.

  • Pregnancy and breastfeeding - Certain herbal teas may not be safe for consumption during pregnancy or breastfeeding. Always consult your healthcare professional before consuming herbal teas during these periods. Examples of teas to avoid during pregnancy include chamomile, hibiscus, and green tea [15].

  • Drug interactions - Some herbal teas may interact with medications, either reducing their effectiveness or causing adverse effects. Always check with your healthcare provider if you're taking prescription medication and want to start consuming herbal teas. For example, St. John's Wort, which can be used as an herbal tea, is known to interact with several medications [16].

  • Quality - Choose high-quality, reputable tea brands to ensure that you're consuming teas made from safe and high-quality ingredients. It's also a good idea to look for organic options to minimise pesticide exposure.

  • Dosage - Moderation is key when consuming herbal teas. Overconsumption of certain herbal teas may lead to adverse effects. For instance, excessive intake of licorice root tea can cause issues such as high blood pressure and electrolyte imbalances [17].


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