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7 Types of Teas and Their Health Benefits

Patti is a Certified Dietitian who specializes in fitness and nutrition. She enjoys helping people reach their healthy lifestyle goals.


With its many health benefits, it’s no wonder that people around the world have enjoyed drinking tea for thousands of years. According to several studies, tea has been proven to boost your immune system, reduce inflammation, and even lower your risk of cancer, heart disease, and other ailments. While some brews have more benefits than others, drinking tea regularly can have a long-lasting impact on your health and well-being. It is also one of the cheapest drinks available in the United States.

Type of TeaHealth BenefitsServings Per Day


Relieves anxiety, insomnia, stomach cramps, menstrual cramps

3 cups or when stressed and 1 cup one to two hours before bedtime


Lowers blood pressure, triglycerides and cholesterol, helps fight certain cancers, anti-inflammatory properties for clear and glowing skin, helps curb food cravings

3 to 5 cups (contains some caffeine, so avoid drinking before going to bed)


Reduces anxiety, increases alertness and concentration, helps prevent Parkinson’s and Alzheimer’s, prevents cancer growth, lowers risk of type 2 diabetes, burns calories, prevents obesity

3 to 4 cups


Fights against inflammation, supports a healthy immune system, reduces plaque formation and bacteria growth, eliminates bad breathe

3 cups or more (contains large amounts of caffeine, so avoid drinking before going to bed)


Helps relieve painful joints and muscles, eczema, arthritis, anemia, gout and allergies

2 to 4 cups

Passion Flower

Relieves anxiety and insomnia, has a calming effect, reduces ADHD symptoms in children

1 to 2 cups


Anti-inflammatory, improves heart health, lowers hypertension, relieves nausea, prevents certain cancers, helps with digestion, relieves headaches and migraines, improves blood circulation, relieves congestion, weight loss, controls blood sugar, boosts the immune system

2 to 4 cups (drink in moderation due to possible side effects)

1. Valerian Tea

Valerian is a perennial plant found in North America, Europe, and Asia. With over 200 known species, people have used the herb for thousands of years to help relieve anxiety, insomnia, and other sleep disorders. Valerian tea is also known to ease stomach and menstrual cramps. The recommended dosage is three or more times a day, including before bedtime, to help you sleep better. It does have a very unpleasant odor, but if you can overcome the smell, the health benefits are well worth it.

Green tea is great for overall good health.

Green tea is great for overall good health.

2. Green Tea

Even though green tea originated in China and Japan, they are processed differently in each country. China heats the leaves with a pan-firing or roasting method, while Japan uses a steaming process. Green tea contains a sizeable amount of flavonoids that are excellent for heart health by lowering bad cholesterol and preventing blood clots. Studies have shown that this type of tea can help to lower blood pressure, triglycerides, and overall cholesterol levels. Research has also found that green tea may help fight liver, breast, prostate, and colorectal cancers. Teas of this variety also have anti-inflammatory properties, which make skin glow and stay clear. Green tea also increases feelings of satiety, which helps you consume fewer calories.

Drinking oolong tea daily will help you burn calories faster.

Drinking oolong tea daily will help you burn calories faster.

3. Oolong Tea

Oolong tea, a traditional Chinese tea variety, is derived from the same plant that is utilized to make green and black teas. The difference between these three teas is the method by which they are processed. Oolong is somewhere in the middle by only being partially oxidized, which results in its distinctive flavor and color. It contains an amino acid known as l-theanine, which reduces anxiety and increases alertness and concentration. Scientists have discovered that l-theanine can help prevent Parkinson’s, Alzheimer’s, and other cognitive diseases. Also high in polyphenols, oolong tea can reduce inflammation as well as prevent cancer growth and lower the risk of type 2 diabetes. Studies show that oolong tea reduces body fat content and body weight by improving lipid metabolism, which may help prevent obesity. Researchers have also found these effects continue even after going to sleep.

Eliminate bad breathe with black tea.

Eliminate bad breathe with black tea.

4. Black Tea

The leaves of the Camellia sinensis plant are dried, fermented, and fully oxidized to create black tea, which produces a darker and more richer flavorful than other teas. It is often blended with other plants to create different flavors such as Earl Grey, English breakfast and Chai tea. The caffeine in black tea is stronger in flavor and contains more caffeine than other teas but less caffeine than coffee. Black tea is an excellent alternative to coffee or energy drinks. It is full of flavonoids that fight against inflammation and support a healthy immune system. Studies suggest that black tea reduces and restricts plaque formation and bacteria growth in the mouth, which in turn eliminates bad breathe.

5. Nettle Tea

Stinging nettles are a variety of nettles including common nettles, garden nettles, and hybrid varieties. This herbaceous shrub originated in colder regions of northern Europe and Asia, but it has since spread around the globe. The leaves and stem are covered in tiny, stiff hairs that release stinging chemicals when touched. The sting of nettles is lost once the leaves are cooked. The leaves are packed with nutrients to help treat painful muscles and joints, eczema, arthritis, anemia, and gout. It is also used to help relieve allergies. It tastes great and is an excellent way of getting the nutrients and benefits that nettle tea provides.

Passionflower tea helps calm your nerves.

Passionflower tea helps calm your nerves.

6. Passion Flower Tea

Passionflower is a plant that blooms into bright purple flowers. Research shows that a combination of flowers and leaves can help relieve feelings of anxiety and difficulty sleeping. Passionflower has a calming effect and can be made into a tea, pill, powder or extract. Research shows it may ease symptoms of depression and improve insomnia. Studies show that passionflower may be effective for reducing anxiety and increase sleep quality. It may also help reduce ADHD symptoms in children with fewer side effects than prescription medication.

7. Ginger Tea

The history of ginger tea can be traced back to China some 5,000 years ago, where it was used as a tonic to improve health. The flavor of ginger tea is warming and mildly spicy. You can make it from scratch or purchase it in dried, loose pieces or in teabags. Fresh lemon or honey can be added or you can buy tea bags with different flavors. Ginger is loaded with antioxidants and helps with immune support. Its many health benefits include reducing inflammation, improve heart health, reduce hypertension, relieve nausea, pancreatic and colon cancer prevention, help with digestion, relieve headaches and migraines, improve blood circulation, relieve congestion, aid in weight loss, and control blood sugar.

Tea is one of the most popular beverages in the world

Tea is one of the most popular beverages in the world

Please Keep in Mind

Moderation is the key. Too much tea may cause negative side effects. Consult with your physician if you are unsure of the amount of tea you should be drinking.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2021 Patti Davis