Health benefits of tea
While health benefits of tea can be varied, what can be said with confidence is that organic tea is one of the safest drinks someone can enjoy. When we’re feeling low, a cup of tea hits the right spot. In traditional Chinese medicine, tea is often encouraged for its health benefits, which are considered to be both nourishing and detoxifying. Consumption of green tea is believed to strengthen the body’s Qi (vital energy), detoxify the body, and support healthy digestion. Encouraging regular consumption of tea is believed to improve overall health, reduce stress, and improve longevity. We are still learning about the health benefits of tea, though all signs point to favorable health outcomes. Tea has been used in many medical experiments, such as to study its potential effect on reducing risk factors of cardiovascular diseases, its influence on the microbiome, and its potential to reduce inflammation.
Weight loss
Many varieties of Chinese tea, such as oolong, green, and pu-erh, are known to boost metabolism and help reduce body fat.
Green tea, rich in catechins and antioxidants, has garnered attention for its potential to boost metabolism and increase fat oxidation. A meta-analysis published in the Cochrane Database of Systematic Reviews in 2012 concluded that green tea consumption was associated with modest reductions in body weight and BMI.[1] Additionally, a study published in the American Journal of Clinical Nutrition found that green tea extract enhanced thermogenesis and fat oxidation, leading to greater energy expenditure and fat loss.[2]
Oolong tea, with its unique blend of polyphenols and caffeine, has also demonstrated promising weight loss effects. A study published in the Chinese Journal of Integrative Medicine showed that oolong tea consumption increased energy expenditure and fat oxidation, resulting in significant reductions in body weight and fat percentage.[3] Furthermore, oolong tea has been found to regulate blood sugar levels and curb cravings, making it an effective tool for managing appetite and calorie intake.
Pu-erh tea, prized for its fermentation process and probiotic content, offers additional benefits for weight management. A study published in the Journal of Agricultural and Food Chemistry found that pu-erh tea consumption reduced body weight gain and improved lipid metabolism in rats fed a high-fat diet.[4] Human studies have also shown promising results, with pu-erh tea consumption associated with reductions in body weight, BMI, and abdominal fat.[5]
Cardiovascular disease
Drinking Chinese tea is linked to a lower risk of cardiovascular disease. This could be due to the high levels of catechins and polyphenols, which are antioxidants linked to anti-inflammatory and anti-clotting properties.
Studies have shown that green tea consumption may help reduce inflammation, lower blood pressure, and improve lipid profiles, ultimately lowering the risk of heart disease and stroke [6]. Similarly, oolong tea and pu-erh tea have also demonstrated cardiovascular benefits, such as improving endothelial function and reducing blood cholesterol levels [7][8].
In addition to these direct effects on cardiovascular health, the antioxidants found in Chinese tea help combat oxidative stress and inflammation, both of which are risk factors for CVDs. Moreover, the ritual of tea drinking promotes relaxation and stress reduction, further supporting heart health [9].
Type 2 diabetes risk reduction and management
Studies have indicated that regular consumption of green tea may help reduce the risk of developing type 2 diabetes. Green tea’s antioxidant compounds, such as catechins, have been shown to improve insulin sensitivity and glucose metabolism, thereby lowering blood sugar levels and reducing the risk of diabetes onset [10]. Similarly, oolong tea and pu-erh tea have also demonstrated potential benefits in diabetes prevention, with research suggesting that their consumption may improve insulin sensitivity and regulate blood sugar levels [11][12].
In addition to reducing the risk of diabetes onset, Chinese tea may also play a role in the management and control of diabetes in individuals already diagnosed with the condition. While further research is needed to fully understand the mechanisms involved, some studies have suggested that green tea consumption may help improve glycemic control and reduce complications associated with diabetes, such as diabetic neuropathy and nephropathy [13][14].
The health benefits of tea may even go further as the antioxidant and anti-inflammatory properties of Chinese tea may also offer additional benefits for individuals with diabetes. These properties help combat oxidative stress and inflammation, which are key contributors to the development and progression of diabetes-related complications [15].
Cancer risk reduction
Plant compounds, such as catechins and polyphenols, may help protect against cancer. One study found that women who drank green tea, which are also found in Chinese varieties, had a lower risk of breast cancer.
Studies have suggested that regular consumption of green tea may help reduce the risk of certain cancers, including breast, prostate, and colorectal cancers. Green tea’s high concentration of polyphenols, particularly catechins, has been shown to inhibit the growth and spread of cancer cells, as well as induce apoptosis, or programmed cell death, in cancer cells [16]. Similarly, oolong tea and pu-erh tea have also demonstrated potential anti-cancer effects, with research indicating their ability to inhibit tumor growth and suppress angiogenesis, the process by which tumors develop blood vessels to support their growth [17][18].
In addition to its direct anti-cancer effects, Chinese tea may also offer protection against cancer by boosting the body’s natural defense mechanisms. The antioxidants found in Chinese tea help neutralize harmful free radicals, which can damage DNA and increase the risk of cancer development. Moreover, the anti-inflammatory properties of Chinese tea help reduce chronic inflammation, a key driver of cancer progression [19].
While it’s important not to exaggerate the effects of tea, with cancer being so terrible and wide spread, even the smallest, teeny weeny positive effect is one to welcome!
Cognitive conditions
Regular consumption of green tea may help protect against cognitive decline and reduce the risk of Alzheimer’s disease. Green tea’s potent antioxidants, particularly catechins and epigallocatechin gallate (EGCG), have been shown to counteract oxidative stress and inflammation in the brain, two key mechanisms implicated in the development and progression of cognitive conditions [21]. Similarly, oolong tea and pu-erh tea have also demonstrated potential cognitive benefits, with research indicating their ability to improve memory and cognitive function in animal studies [22][23].
In addition to their antioxidant properties, Chinese teas may also offer protection against cognitive decline through their effects on neurotransmitter activity and neuroplasticity. Some compounds found in Chinese tea, such as L-theanine, have been shown to modulate neurotransmitter levels in the brain, promoting relaxation and stress reduction, which are important factors in maintaining cognitive health [24]. Moreover, the caffeine content in Chinese tea may enhance cognitive function and alertness, further supporting brain health [25].
Furthermore, the ritual of tea drinking itself promotes mindfulness and social connection, both of which are beneficial for cognitive health. Engaging in the practice of traditional Chinese tea ceremonies fosters a sense of calm and presence, while sharing tea with others strengthens social bonds and mental well-being [26].
The social element
The greatest health benefits of tea may come down to the social element. See our article on how we share tea. Whether it’s green tea, oolong tea, or pu-erh tea, each variety offers its own unique blend of health benefits, making Chinese tea a delicious and refreshing way to support heart health and overall well-being. The ritual of tea drinking itself promotes mindfulness and social connection, both of which are beneficial for overall health. Engaging in the practice of traditional Chinese tea ceremonies fosters a sense of calm and presence, while sharing tea with others strengthens social bonds and mental well-being [26].
References
[9] Yang, J., Wang, H. P., Zhou, L., Xu, C. F., Xian, Y. F., & Zhang, X. F. (2021). Oolong tea benefits in cardiovascular diseases–a review. Journal of Functional Foods, 78, 104354.
