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A Celebration of Tea

HomeNews & ResourcesNewsA Celebration of Tea
Date: 12-05-2025

By Professor Avni Sali AM, MBBS, PhD, FRACS, FACS, FACNEM

Tea is more than just a comforting beverage,  it’s a tradition steeped in history dating back thousands of years.  Whether it’s a quiet cuppa in British or Irish tearooms; tea ceremonies in China, Japan, Turkey, India or other countries, tea brings people together in celebration and communication, adding to prevention of isolation. 

Not only is it culturally important, but it has long been revered for its medicinal properties, especially Green Tea, which contains about three times the content of protective nutrients of other teas.  It is possible to have the same content of protection in black tea, but it requires that the tea is stronger, e.g. leaving the teabag in and adding milk to counteract the bitterness. 

Beyond its soothing effects, growing evidence suggests that tea may offer a wide range of health benefits thanks to its unique blend of antioxidants, primarily polyphenols like catechins, theaflavins, and thearubigins (polymeric polyphenols), amino acids such as L-theanine, alkaloids like caffeine, and other bioactive compounds. 

Tea Types  

There are six main categories of Tea all stemming from the camellia sinensis tea plant, as well as a range of herbal plant teas. The difference lies in how the leaves are processed. 

Black – fully oxidized and is the most consumed globally, varieties include Ceylon, English Breakfast, Irish, Darjeeling etc.  These tend to be high in caffeine. Earl Grey is another popular variety, made by combining Darjeeling black tea with bergamot oil. 

Green – minimally oxidized, preserving more antioxidants. Matcha is a type of powdered Japanese green tea that has grown in popularity worldwide.  

White – least processed and most delicate type of tea. The youngest leaves and buds are harvested while they are still covered in fine white hair, hence its name. Varieties include – White peony and Shou Mei. 

Oolong – partially oxidized tea, placing it somewhere in between black and green teas. 

Pu-erh – so called from area in China, is an aged, partially fermented tea that is similar to black tea in character. 

Purple – a relatively new kind of tea, produced from a rare purple-leaved tea plant found growing wild in the Assam region of India and in Kenya. Is very high in antioxidants called anthocyanins. 

Other 

Herbal Teas, like chamomile or peppermint, which are derived from herbal plants are made in to teas or ‘tisanes’ and also offer a range of health benefits. 

Milk in Tea? It is controversial if adding milk to tea may reduce some of tea’s benefits, research is not conclusive on this. 

What are the Health Benefits of Tea? 

The famous ‘Blue Zones’ study was undertaken by Dan Buettner, to uncover the secrets of longevity, which evolved into discovering five places around the world where people consistently live over 100 years old. Common factors of these populations included; strong sense of community and support, sense of purpose in life, less stress, diet and daily movement. 

Most populations shared drinking tea as part of their daily diet.  Particularly in Okinawana, Japan, where green tea is consumed daily, in Ikaria, Greece, where herbal teas are made from mountain herbs, and Nicoya, Costa Rica where Chan seeds are often brewed as a herbal tea. 

There are many health benefits attributed to different teas. Tea is a rich source of polyphenols, especially catechins in green tea and theaflavins in black tea, which have powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, reducing oxidative stress and potentially lowering the risk of chronic diseases.1  

It is also important to factor in the health benefits of drinking tea with others, giving the added boost of being connected and preventing isolation, which we now know is a key factor in the prevention of disease as well as longevity. 

Some of the wonderful health benefits of tea, include:  

Supports Heart Health  

Numerous studies link tea consumption to improved cardiovascular health. A meta-analysis found that green tea intake is associated with lower LDL cholesterol and blood pressure levels. Regular tea drinkers may have a reduced risk of heart disease and stroke due to these effects.2  

A review of studies also found that regular black tea consumption can lead to a reduction in blood pressure. Another review, showed improvements in cholesterol levels, especially LDL (the “bad” cholesterol).3,4 

Liver Health  

Studies have shown that green tea supports liver function. A clinical study found that green tea with high-density catechins, helped support liver health and reduce oxidative stress in participants when compared with placebo.5  

Data from the National Health and Nutrition Examination Survey USA, found that individuals with higher black tea consumption had a lower prevalence of Non-Alcoholic Fatty Liver Disease (NAFLD). Polyphenols and catechins, which have antioxidant and anti-inflammatory properties. may help protect liver cells from oxidative stress and inflammation, potentially reducing the risk of liver damage.6 

Enhances Brain & Mood Function  

Caffeine can improve alertness, mood, and cognitive function. Tea also contains the amino acid L-theanine, which promotes relaxation without drowsiness. Together, these compounds can enhance brain cognition and improve focus.7,8 

May Reduce Cancer Risk  

While evidence is still emerging, some studies suggest that the polyphenols in tea may have cancer-preventive properties.  Green tea, in particular, has shown promise in reducing the risk of certain cancers.  Evidence has been found for biliary tract, breast, endometrial, liver, and oral cancers.9 

A large-scale study in the UK involving half a million participants found that higher black tea consumption may be associated with a modestly lower risk of mortality, including from cancer.10 

Essiac is a popular herbal tea promoted for cancer treatment. The scientific evidence to use it as a treatment for cancer at this stage, is inconclusive. 

Weight Management  

Green tea may aid in weight loss by boosting metabolism and increasing fat oxidation. Research has shown that green tea polyphenols help contribute to a healthy weight.  In clinical trials, consumption of green tea over 12 weeks led to weight loss and reductions in BMI and waist circumference when combined with a healthy diet and exercise.11,12 

In a study by UCLA, in animal models, researchers demonstrated that black tea can alter the gut microbiome in ways that may promote weight loss.13 

Improves Gut Health  

Polyphenols in tea may promote the growth of beneficial gut bacteria, which are crucial for digestion, immunity, and overall health. Early studies suggest a positive effect of tea on gut microbiota.14 

Helps Control Blood Sugar  

Green and black tea may improve insulin sensitivity and reduce blood sugar levels, which could be beneficial for those at risk of type 2 diabetes.15 

Promotes Hydration and Relaxation  

Despite its caffeine content, tea contributes to daily fluid intake and may be less dehydrating than coffee. Herbal teas in particular are caffeine free and therefore a good way for hydrating fluid intake as well as getting the health benefits. 

Bone Health  

It was initially thought that tea may not be protective for bones, but research has found otherwise.  A study concluded that women who drank tea, had higher Bone Mineral Density (BMD) measurements than did those who did not drink tea.  Nutrients found in tea, such as flavonoids, may influence BMD.16 

Skin Health  

Green tea is an abundant source of plant polyphenols and catechins, which help the skin both when taken orally or topically in skincare preparations. It can protect skin from damaging UV radiation, as well as having anti-inflammatory properties for treating conditions such as acne and dermatitis. The rich antioxidants help neutralize free radicals that can damage skin cells and contribute to premature aging as well as supporting skin regeneration.17 

HERBAL TEAS 

Herbal teas have been consumed from early indigenous cultures to civilizations thousands of years ago, long before it was ever called “tea.” They were infusions made from leaves, roots, seeds, flowers, bark and sometimes spices from a wide variety of plants. 

Herbal teas are often viewed as very comforting beverages and have gained more and more popularity over the years to reach a wide consumer base.  Many herbal teas are widely available and easy to make, having many of us reaching for our herbal cuppa for gut related ailments. 

In Indian traditions chai refers to a diverse range of tea-based drinks, made by brewing black tea with a variety of aromatic spices like cardamom, cinnamon, and ginger, along with milk and sugar. 

Herbal teas offer a variety of health benefits for many conditions, including: 

Insomnia and Sleep Disorders  

Traditionally herbs such as Chamomile, Valerian Root, Lemon Balm, Magnolia tea, Lavender and Passionflower teas have been used to aid sleep, acting as mild sedatives to reduce anxiety, induce calm and improve sleep quality.18,19,20,21,22,23 

Gut Health  

Several herbal teas have been shown to help with digestive issues, nausea, constipation, indigestion, flatulence and more.  Helpful herbs include: Peppermint, Ginger, Fennel, Dandelion, Angelica Root, Marshmallow Root, and others.24,25,26,27,28 

Hypertension (High Blood Pressure)  

High blood pressure is often treated with medication and lifestyle changes.  Incorporating a few cups of herbal teas daily is an enjoyable way to help improve cardiovascular health.  Several herbal teas, like Hibiscus, Green Tea, and Hawthorn Berry and Chamomile, have been shown to help lower blood pressure. These teas are often rich in antioxidants, which can promote blood vessel relaxation and improve cardiovascular health.29,30,31 

Anxiety and Stress  

Traditionally there are many herbal teas that are beneficial in assisting with stress and anxiety. They contain a variety of compounds that interact with the nervous system to promote relaxation and reduce stress. These include Chamomile – reduces anxiety and helps with sleep; Lemon Balm – lowers cortisol; Lavender – calming, helps with sleep and Passionflower – which calms nervous system, reducing anxiety.32,33,34,35 

Menstrual Cramps and PMS 

For relieving menstrual cramps and PMS symptoms, several herbal teas are commonly recommended including, Ginger – anti-inflammatory, can assist with pain and bloating; Peppermint -a muscle relaxant, Red Raspberry Leaf – may help with uterine contractions and Fennel – for bloating, gas and common PMS symptoms.  

These teas can help calm the nervous system, soothe muscle spasms and reduce inflammation.36,37,38,39 

Colds, Flu and Respiratory Conditions  

Traditionally herbal teas have been used for colds, flu and associated symptoms. When fighting a cold, it’s essential to keep hydrated. A cup of hot herbal tea can not only be comforting and soothing, but can help ease your symptoms.  Adding honey can provide additional benefits, such as soothing sore throats and coughs, due to its antimicrobial and anti-inflammatory properties. 

Some beneficial herbal teas include:  

Echinacea – has a long tradition of boosting the immune system and reducing inflammation. Like green tea, Echinacea is high in antioxidants.40 

Liquorice Root – has proven antimicrobial, anti-inflammatory, and antioxidant properties, making it effective in treating throat infections and respiratory issues.41 

Peppermint – has soothing properties to help with throat and cough irritation, it contains menthol, which can act as a natural decongestant, helping to break down mucus.42 

Elderberry, a meta-analysis of clinical trials found that elderberry significantly reduced the duration of upper respiratory symptoms.43 

Ginger – assists with onset of colds, sore throats and congestion. It possesses anti-inflammatory and antioxidant properties, which may help in reducing symptoms of respiratory infections.44 

Lemon Balm – research suggests that lemon balm may have antiviral properties that can strengthen the immune system and help fight colds and flu. Studies have shown that lemon balm (and Lemon Balm Oil), can interfere with various stages of influenza virus replication and hence slow the progression of the flu.45 

Tea Bags  

A note of caution that many tea bags may contain harmful chemicals, such as bleach, plastics, or other contaminants. It is prudent to read the labels and chose tea brands such as Nature’s Cuppa which uses unbleached teabags, free of plastics, adhesives, and other nasty contaminants.  

From ancient vessels to modern teacups, tea has always been more than just a soothing drink. 

Tea isn’t just a revered beverage; it’s an experience, a ritual, and a connector bringing people together.  It creates space — for connection, contemplation, and community.  

This, combined with its powerhouse of health benefits, makes it a worldwide popular drink.  

Enjoy your preferred cup of tea – your body and mind will thank you. 

REFERENCES 

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Written by Professor Avni Sali.

Professor Sali is the Founding Director of the National Institute of Integrative Medicine, established in 2009. Previously he was the Founding Head of the Graduate School of Integrative Medicine at the Swinburne University in Melbourne. In the past, he was also Head of the University of Melbourne Department of Surgery at Heidelberg Hospital. A highly sought after Integrative Medical Practitioner, Professor Sali contributes to a wide variety of publications in Australia and overseas. As well he is invited regularly to at conferences and workshops both nationally and internationally. His clinical practice focuses on treating complex and chronic diseases, particularly cancer. As a leader in his field and through his large body of work, he has inspired and led a new generation of doctors to the practice of Integrative Medicine.

To learn more about Prof. Sali, click here.

The content of this post is general in nature, the information should not be relied on as medical advice, and persons should seek advice relevant to their circumstances.