Black tea: What are the health benefits of black tea?

Black tea is made from the leaves of a bush called Camellia sinensis. It has caffeine as well as other stimulants and antioxidants. Lots of people in the U.S. drink it either hot or cold. It should always be steeped in hot water before it is cooled.

A process called oxidation turns the leaves from green to a dark brownish-black color. Oxidation means the leaves are exposed to moist, oxygen-rich air.

Tea manufacturers can control the amount of oxidation. Black tea is a fully oxidized tea. Green tea comes from the same plant but is not oxidized.

Black tea extract is sometimes sold as an herbal supplement. Sometimes, the supplement includes other types of herbs, vitamins, or minerals.

More research is needed, but there’s some evidence drinking black tea regularly may lower your risk for these conditions:

• Diabetes
• High cholesterol
• Kidney stones
• Parkinson’s disease
• Osteoporosis
• Cavities (Dental caries)

Black Tea Risks

Drinking black tea in moderate amounts is generally safe for most people. There’s no known right amount to drink. Supplement ingredients and quality may vary widely. This makes it hard to set a standard dose.

Drinking large amounts of black tea — more than four or five cups a day — may cause health problems. That’s mostly because of caffeine-related side effects.

Side effects of black tea (most often in high amounts) may include:

• Anxiety and difficulty sleeping
• Faster breathing
• Headache
• Increased urination
• Irregular heartbeat
• Nausea and vomiting
• Nervousness and restlessness
• Ringing in the ears
• Tremors
• High blood pressure
• Anemia

Combining black tea with other types of caffeine or a product called ephedra can be very dangerous. Some of the problems it can cause include:

• Jitteriness
• Increased blood pressure
• Heart rate changes
• Seizures
• Passing out

Benefits of black tea

1. Has antioxidant properties

Black tea contains a group of polyphenols that have antioxidant properties. Consuming antioxidants may help decrease the risk of chronic disease and improve your overall health.

2. May boost heart health

Black tea contains flavonoids, which are beneficial for heart health. Studies have found that regularly drinking black tea may help reduce the risk of heart disease.

3. May lower “bad” LDL cholesterol

LDL and HDL are two types of lipoproteins that carry cholesterol throughout the body. Too much LDL in the body can increase the risk of heart disease and stroke. Studies have found that black tea may help reduce LDL levels, but results are mixed.

4. May improve gut health

The gut houses trillions of bacteria and the majority of your immune system. Polyphenols and antimicrobial properties found in black tea may help improve gut health and immunity.

5. May help reduce blood pressure

High blood pressure can cause many health complications. Drinking black tea on a regular basis may help decrease systolic and diastolic blood pressure.

6. May help reduce the risk of stroke

Stroke is the second leading cause of death globally. Fortunately, in many cases, it can be prevented. Studies have found that black tea may help reduce the risk of stroke.

7. May lower blood sugar levels

Insulin is a hormone that is secreted when you consume sugar. Black tea is a great non-sweetened beverage that may help improve the use of insulin and reduce blood sugar.

8. May help reduce the risk of cancer

Black tea contains polyphenols, which may help fight cancer cells in the body. Although consuming black tea will not cure cancer, it may help decrease cancer cell development and reduce the risk of certain types of cancers.

9. May improve focus

Black tea can help improve focus due to its content of caffeine and an amino acid called L-theanine. This amino acid increases alpha activity in the brain, which can help improve focus and alertness.

10. Easy to make

Not only is black tea good for you, it’s also simple to make.

To make black tea, first boil water. If using store-bought tea bags, simply add a tea bag to a mug and fill it with the hot water.

If using loose leaf tea, use 2–3 grams of tea leaves for every six ounces of water in a strainer.

Let the tea steep in the water for 3–5 minutes, depending on your taste preference. For a stronger tea, use more tea leaves and steep for a longer period of time.

After steeping, remove the tea leaves or tea bag from the water and enjoy.

Reference: webmd.com, healthline.com