From the Guidelines
Green tea offers the most health benefits.
Key Health Benefits of Tea
- Reduces systolic and diastolic blood pressure by ∼2 mm Hg with 3 cups (710 mL) of green tea consumption per day 1
- Associated with a 13% decreased risk of stroke with an increase of 3 cups/d (710 mL/d) in tea consumption 1
- Lowers risk of diabetes, with a significant linearly inverse association between black tea consumption and diabetes risk 1
- May reduce cardiovascular risk, with green tea consumption associated with 5% lower risk of CVD mortality and 4% lower risk of all-cause mortality per 1-cup/d (237-mL/d) increment 1
Comparison of Tea Types
- Green tea has been shown to have a more significant impact on reducing cardiovascular risk and mortality compared to black tea 1
- Black tea is also associated with lower risk of diabetes and cardiovascular disease, but to a lesser extent than green tea 1
- Herbal teas may have anti-AGE activity and anti-inflammatory properties, but more research is needed to confirm their health benefits 1
Mechanisms of Action
- Polyphenols, such as catechins in green tea, have anti-AGE activity and may inhibit the formation of advanced glycation end-products (AGEs) 1
- Chlorogenic acid in coffee and mate tea may also have anti-glycative effects and inhibit AGE formation 1
From the Research
Types of Tea and Their Health Benefits
- Green tea is widely recognized for its anticancer and anti-inflammatory properties, with catechins being the main antioxidant agents 2
- Green tea contains a unique set of catechins that possess biological activity in antioxidant, anti-angiogenesis, and antiproliferative assays potentially relevant to the prevention and treatment of various forms of cancer 3
- Black tea, on the other hand, contains oxidized catechins (theaflavins) that may reduce cholesterol levels in blood 3
Comparison of Tea Types
- Unfermented green tea is considered the best source of catechins, with varying antioxidant properties depending on the type and origin of green tea leaves 2
- Green tea, black tea, and oolong tea are the three most popular types of tea, each with its own set of health benefits and risks 4
- Tea in general is considered to have numerous health benefits, including antioxidant, anti-inflammatory, antimicrobial, anticarcinogenic, antihypertensive, neuroprotective, cholesterol-lowering, and thermogenic properties 4
Health Benefits of Tea Consumption
- Tea consumption has been linked to the prevention of various diseases, such as cancer, diabetes, arthritis, cardiovascular disease, stroke, genital warts, and obesity 4
- The phytochemicals present in tea have been shown to have anti-oxidant characteristics and a variety of health benefits, including lowering the pervasiveness of neurological disorders and preventing different types of cancer, metabolic syndromes, and cardiovascular diseases 5
- Tea has also been found to have immuno-regulatory, anticancer, cardiovascular-protective, anti-diabetic, anti-obesity, and hepato-protective effects 6