6 Healthy Teas For Every Need & How To Drink More Of Them

Teas have been used for thousands of years for health and spiritual purposes (and for pure enjoyment). Sipping on a cup of tea is a peaceful way to hydrate and flood your body with beneficial nutrients and plant compounds.

Generally, tea is broken into six categories1; White, green, yellow, oolong, black, and dark teas. These teas, known as “true” teas, are made from the leaves of Camellia sinensis, a plant native to Southeast Asia. 

Herbal teas, like hibiscus tea and chamomile tea, aren’t considered true teas because they’re infusions made from herbs, spices, fruits, flowers, and other plants, not Camellia sinensis. Both herbal teas and true teas contain a variety of beneficial plant compounds that are known to promote overall health. 

Some teas have been shown to be especially helpful for certain ailments and health conditions, such as digestive issues and anxiety, while others are used to induce sleep or boost energy levels.

Green tea provides major benefits for your body and is our top choice for overall health. It earns the coveted spot because green tea is rich in polyphenol antioxidants like catechins and flavonols, which have powerful antioxidant and anti-inflammatory effects. 

The major flavonols found in green tea include quercetin, kaempferol, myricetin, chlorogenic acid, coumaroylquinic acid, and theogallin, all of which can help protect against cellular damage2 that may otherwise lead to increased disease risk. The most well-known antioxidant concentrated in green tea is the catechin epigallocatechin gallate (EGCG). ECGC protects health in several ways and has been shown to provide antidiabetic, anticancer, neuroprotective, and anti-inflammatory2 effects.

People who regularly consume green tea have a lower risk of common health conditions, such as type 2 diabetes3, heart disease4, and certain cancers5. What’s more, studies show that diets rich in green tea may help protect against obesity and promote fat loss6. 

Green tea has a grassy, slightly sweet taste and is delicious when sipped with a squeeze of lemon.

A cup of brewed green tea10 contains 29.4 milligrams of caffeine, so it’s appropriate for people who can’t handle high doses of this natural stimulant.

However, people who are sensitive to caffeine may want to choose brewed green tea over matcha, as matcha has a relatively high caffeine content. A cup of match can contain between 38 to 178 milligrams11, depending on the amount of matcha used. For comparison12, a cup of brewed coffee contains around 96 milligrams of caffeine. 

If you’re looking for a tea that will help nourish your skin and act as an internal beauty boost, then hibiscus tea is for you.

Hibiscus tea is made from leafy structures called calyxes found on the Hibiscus Sabdariffa13 plant. It has a deep, ruby color and a tart, fruity taste and is high in plant pigments called anthocyanins14, which are responsible for the tea’s saturated color.

In addition to anthocyanins, hibiscus tea is rich in organic acids and flavonoids and contains a small amount of vitamin C15, a nutrient that’s necessary for collagen production and helps protect cells from oxidative damage. 

The plant compounds concentrated in hibiscus tea make it an excellent choice for promoting skin health, especially for those with inflammatory skin disorders like acne. In fact, studies show that hibiscus drinks can help reduce inflammatory markers in the body, which may help soothe inflamed skin. 

A 2019 study published in Nutrients that included 25 men found that the participants who consumed 250 milliliters of a hibiscus extract drink per day experienced significantly reduced levels of the inflammatory marker16 C-reactive protein ultra-sensitive (CRP-US) compared to drinking plain water. CRP has been shown to be elevated15 in people with dermatological conditions like psoriasis, acne, and rosacea.

In addition to reducing inflammation, the plant compounds found in hibiscus tea can also help protect against oxidative damage, which may help slow the general effects of aging and protect you from skin-related conditions17 like skin cancer.

Plus, hibiscus tea is delicious iced and can be very hydrating. "Since it’s a calorie-free and caffeine-free option, sipping on this tea can provide much-needed fluids, especially since many people are chronically dehydrated,” Lauren Manaker MS, RDN, LD, previously told mindbodygreen.

If you’re bored with plain water, try sipping on hot or iced hibiscus tea for a refreshing way to keep your skin plump and moisturized. You can even grow your own hibiscus flowers at home for a garden-fresh tea. Hibiscus tea can be enjoyed with a bit of honey and a squeeze of lemon, but it’s delish on its own without any additives, too.

Many people struggle to find a natural and safe way to promote restful sleep. If you have a hard time falling or staying asleep, sipping chamomile tea before bed may help you catch some much-needed Zzzs. 

Chamomile is a medicinal herb that’s been used since ancient times to treat sleep and anxiety disorders. It’s thought that its sleep-enhancing effects are due to its high concentration of a flavonoid compound called apigenin. 

Apigenin binds to benzodiazepine receptors18 in the brain, which produces a calming effect and encourages sleepiness. Studies show that taking chamomile supplements and drinking chamomile tea may help improve sleep quality19 in certain people.

For example, a 2016 study that included 80 postpartum women with poor sleep quality found that the participants who drank chamomile tea for two weeks reported significant improvements in sleep quality20 and reduced depressive symptoms compared to a control group.

Peppermint tea is one of the best beverages for people who frequently experience digestive issues like bloating, nausea, stomach pain, and gas (though other teas may be better for constipation).

Peppermint (Mentha piperita) has medicinal properties that can help soothe common tummy troubles associated with conditions like irritable bowel syndrome (IBS). Its oils have soothing, antispasmodic properties, which can help you feel better when you’re experiencing digestive discomfort. 

The oils found in peppermint contain L-menthol, a monoterpenoid compound that blocks calcium channels in smooth muscle, which helps reduce spasms in the gastrointestinal tract. Peppermint oil also offers anti-inflammatory and pain-relieving effects22, which may benefit those with digestive conditions like IBS 

Yerba maté tea is made from the leaves of the yerba maté tree, which is native to South America. The traditional drink is commonly consumed in countries like Argentina, Brazil, and Chile, but it’s less popular in the US.

Yerba maté tea contains about 80 milligrams of caffeine per cup25, which is comparable to the caffeine found in a cup of coffee. Because it contains a good amount of caffeine, it can give you the boost of energy you need to start your day or power through your mid-day slump at work.

The caffeine found in yerba maté stimulates an area of the brain called the cerebral cortex25, which can help boost energy and improve concentration, reaction time, and alertness.

Yerba maté is traditionally consumed in a vessel called a mate cup using a metal straw with a filter known as a bombilla. However, you can brew yerba maté at home using any tea pot, tea strainer, or French press. 

Lavender products, like lavender essential oil and lavender bath soaks, are well-known for their relaxing and stress-reducing properties.

Consuming lavender can also have positive effects on the body and is particularly helpful for improving certain aspects of mental health. 

Lavender tea is made by steeping fresh or dried lavender flower buds in hot water. It has a floral, slightly sweet taste and an aroma that can help you feel more relaxed. In fact, studies show that smelling lavender, including diffusing lavender essential oil, can help decrease anxiety and lift mood27.

“The aroma of lavender relaxes the nervous system and produces a calming and soothing effect on the body," Kami McBride, an herbal educator and author of The Herbal Kitchen, previously told mindbodygreen. 

Drinking lavender tea has been shown to help decrease feelings of anxiety and depression, so it can be a helpful option when you need an easy way to calm your mind. A 2020 study that included 60 older adults found that drinking lavender tea twice a day for two weeks reduced depression and anxiety28 scores compared to a control group.

Lavender tea can be found in loose-leaf form and can also be purchased in single-use teabags. It’s delicious on its own, but can be enjoyed with additives like lemon and honey.

Drinking unsweetened tea can be a healthy and delicious way to stay hydrated while supplying your body with a source of protective plant compounds, like polyphenol antioxidants.

Though hot tea is most popular, tea can be enjoyed in other ways, too. “Tea can be enjoyed in hot water infusions, iced, or mixed into smoothies,” says Cohen. Cohen uses herbal teas like peppermint and hibiscus tea to add flavor and nutritional benefits to smoothies and other cold drinks. 

Though many teas offer health benefits, the teas listed above stand out from the crowd. Green tea, hibiscus tea, chamomile tea, peppermint tea, yerba maté, and lavender tea are packed with plant compounds that can promote overall health, improve energy, enhance sleep, and more.