Tea can reduce the risk of cardiovascular diseases and mortality.
A recent study from Japan tracked over 40,000 middle-aged and elderly individuals from 1994 onwards. It found that compared to those who drank less than one cup of tea per day, men who drank five or more cups of green tea daily saw a 22% reduction in cardiovascular-related mortality, while women experienced a 31% decrease. The most significant decline was observed in cerebral infarction cases—42% for men and 62% for women. According to the UK's Daily Mail, another study revealed that drinking three cups of tea daily could lower the risk of myocardial infarction by 70%. Research from Finland and France also indicated that consuming 2–3 cups of tea per day reduces the likelihood of stroke.
Tea helps lower cholesterol and blood pressure.
Researchers at the University of Hong Kong discovered that tea consumption could reduce total blood cholesterol levels by 25%. Another study on the relationship between tea and hypertension found that non-tea drinkers had a hypertension incidence rate of 10.55%, while regular tea drinkers had only 6.95%, confirming tea's mild blood pressure-lowering effects.
Tea may decrease the risk of diabetes.
A long-term observational study of 17,000 individuals aged 40–65 found that those who drank six or more cups of green tea daily had a 33% lower risk of developing diabetes compared to those who drank less than one cup per week. Some evidence suggests that steeping green tea in cold water may enhance its anti-diabetic properties.
Tea aids in preventing early-onset Alzheimer's disease.
Tea protects brain cells and slows cognitive decline, helping maintain vascular health in the brain. Recent studies suggest that increased tea consumption may improve memory and prevent Alzheimer's.
Tea has stress-relieving and anti-anxiety effects.
Modern lifestyles often lead to stress, anxiety, and depression. Green tea contains L-theanine, a non-sedative relaxant that promotes gamma wave production in the brain, helping to alleviate anxiety, improve focus, and enhance mental clarity. Consuming 3–4 cups of green tea provides 100–200 mg of L-theanine, making it effective for stress relief.
Tea boosts immunity.
Harvard researchers found that drinking five cups of tea daily for two weeks significantly increases interferon levels—a protein that fights infections—by tenfold compared to non-tea drinkers, enhancing the body's ability to combat viruses like the flu.
Tea enhances antibacterial effects.
A 2008 study from Egypt demonstrated that combining green tea with antibiotics increased their potency by up to three times while reducing bacterial resistance.
Tea supports weight management.
Long-term tea drinkers exhibit 20–30% lower body fat percentages than non-drinkers. Additionally, tea acts as a natural skincare agent, promoting healthier skin.
Other health benefits of tea include fatigue relief, improved digestion, oral health, and detoxification. As an alkaline beverage, tea helps balance body pH levels, solidifying its status as one of the healthiest drinks of the 21st century.
Below, we detail the key bioactive compounds in tea responsible for its health benefits.
Tea polyphenols—the most abundant soluble compounds in tea—are the primary contributors to its health effects. Catechins, a type of polyphenol, offer antioxidant, anti-inflammatory, cardiovascular, and anti-cancer benefits. Studies show that drinking tea increases blood antioxidant capacity by 41–48% within 30 minutes, lasting up to 90 minutes.
Tea pigments (e.g., chlorophyll, beta-carotene) have anti-tumor and anti-aging properties.
L-theanine enhances cognitive function and may protect against neurodegenerative diseases.
Tea polysaccharides boost immunity, regulate blood sugar, and exhibit anti-radiation effects, explaining traditional uses of coarse tea for diabetes management.
Gamma-aminobutyric acid (GABA), which increases during tea processing, helps lower blood pressure and improves cerebral circulation, aiding stroke recovery.