There are good the explanation why black tea is without doubt one of the world’s hottest drinks, second solely to water. It’s soothing to sip a cup of sizzling tea. And there’s nothing like a glass of iced tea to make a sweltering summer time day extra bearable. Black tea additionally has many well being advantages.

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Is black tea good for you?

Tea ingesting dates again to the third century. And sure, your ancestors knew what they had been doing once they simmered black tea leaves over a hearth. “Black tea is rich in flavonoids,” says registered dietitian Kayla Kopp, RD, LD. “These plant chemicals are good for you.”

Health advantages of black tea

Black, inexperienced, oolong and white tea all come from the Camellia sinensis plant. These teas differ from natural teas, that are constructed from dried herbs, spices or the leaves of different crops. Whether you favor conventional black tea or one thing totally different, all teas could be wholesome.

Kopp shares three well being advantages of ingesting black tea.

1. Fights irritation and sickness

Black tea is filled with flavonoids (additionally known as polyphenols). These plant chemical compounds act as antioxidants to reduce harm from free radicals. “Your body makes free radicals, a type of molecule, in response to normal cell function. Free radicals also enter your body from the environment,” explains Kopp. “These unstable molecules can build up in cells and damage them.” Cell harm may cause persistent irritation that contributes to coronary heart illness, most cancers and different situations. Antioxidants “partner” with free radicals and hold them in test.

Antioxidants are additionally vital for a wholesome immune system. Your immune system helps your physique combat viruses, micro organism and infections.

2. Improves cardiovascular well being

Theaflavins, a kind of flavonoid, give black tea its darkish shade. One study discovered that theaflavins might assist decrease levels of cholesterol by decreasing how a lot ldl cholesterol your digestive system absorbs.

Black tea can also be excessive in a flavanol (a kind of flavonoid) known as quercetin. Another study discovered that individuals who had a weight-reduction plan excessive in quercetin and different flavanols had been much less more likely to expertise a stroke.

The flavanols might enhance cardiovascular well being by maintaining blood vessels open and versatile. This additionally explains the outcomes of one other study that confirmed how ingesting three cups of black tea each day for six months might assist management blood strain.

In the U.S., tea is the commonest supply of flavanols. You may get them by consuming extra onions and apples. In England, the place afternoon tea is a practice, researchers discovered that individuals who drank a minimum of two cups of tea every day had been much less more likely to die from coronary heart illness or stroke than non-tea drinkers.

3. Peps you up

An 8-ounce glass of black tea has about 47 milligrams of caffeine. “Caffeine is a stimulant, which is helpful if you need more energy to get through the day,” says Kopp. But an excessive amount of caffeine — particularly near bedtime — could make it more durable to fall and keep asleep. Kopp additionally recommends avoiding caffeine if you happen to expertise high blood pressure.

You may change into depending on caffeine, which is why you’ll have complications or really feel cranky if you don’t get your each day cup (or cups). Because black tea has about half the caffeine of espresso, it may be choice if you happen to’re making an attempt to chop again on caffeine.

Due to caffeine’s stimulating results, people who find themselves pregnant or breastfeeding ought to restrict their caffeine consumption to not more than 200 milligrams a day. And specialists suggest that kids underneath 12 haven’t any caffeine.

Potential well being dangers of black tea

Although black tea is mostly secure to drink, some folks might must restrict or keep away from it on account of potential well being dangers. In some cases, black tea can enhance your danger of:

Kidney stones

People susceptible to kidney stones or in danger for persistent kidney illness may have to look at how a lot tea they drink on account of black tea’s excessive ranges of oxalates. This natural acid binds collectively minerals, comparable to calcium, which might trigger kidney stones to type.

Esophageal most cancers

One study discovered that commonly ingesting three or extra mugs of piping sizzling tea (above 140 levels Fahrenheit or 60 levels Celsius) can harm the liner of the esophagus (your meals pipe). This harm will increase your danger of esophageal most cancers.

How a lot black tea must you drink?

Three appears to be the magic quantity in terms of what number of cups of tea to drink every day for good well being. To get antioxidant advantages, keep on with black, inexperienced, oolong or white tea constructed from the Camellia sinensis plant. You may strive kombucha, a fermented black tea that accommodates probiotics.

Herbal teas supply totally different advantages, like chamomile for sleep, ginger for upset tummies, and peppermint for nasal congestion and colds. Hibiscus tea additionally has a number of well being advantages.

Should you add milk or honey to black tea?

Whether you want your tea on ice or steaming (bear in mind, not too sizzling!), go mild on extras like milk, sugar and honey. “Too much sugar in your diet can increase your risk of obesity, diabetes, high blood pressure and heart disease,” cautions Kopp.

A splash of milk in your tea provides a small variety of energy (and, relying on the dairy kind, some fats). More importantly, research reveals that milk lowers antioxidant ranges in tea. “It appears that flavonoids bind to protein in milk, reducing the protective benefits of antioxidants,” she provides.

Skim milk appears to decrease antioxidant ranges in tea essentially the most. So, if you happen to should add milk, go for entire or diminished fats. Or strive a lower-protein milk various like almond or oat milk.  If you’ve all the time been a black tea drinker, hold having fun with these wholesome cups of antioxidants. And if you happen to haven’t been, now you have got a brand new, healthful and refreshing drink so as to add to your weight-reduction plan.

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