Last Updated: April 6, 2026
The Effects of Tea
Tea has a 5,000-year history that stretches from the sacred mountains of ancient China to the teacups of every nation on earth. While filming my documentary “TEA: The Drink That Changed The World” in China’s forbidden Wuyi Mountains, I learned from tea masters that the health benefits of tea have been recognized for millennia—wisdom now validated by modern science.
Lu Yu, tea sage from the Tang dynasty (618-907 A.D.) and author of The Tea Bible or “Cha Jing”, published in 780 A.D., described tea’s effect as such:
“The effect of tea is cooling and as a beverage it is most suitable. It is especially fitting for persons of self-restraint and inner worth.”
This ancient proverb captures the reverence the Chinese people hold for tea’s health and medicinal qualities. Over the millennia, tea has been hailed for its healing properties. This guide combines traditional tea master wisdom with scientific research to reveal the remarkable health benefits of the world’s most beloved beverage.
Tea’s Health Benefits
Tea not only quenches thirst, but it also stimulates the mind and calms the nerves. According to the Flagstaff House Museum of Tea Ware in Hong Kong, the content of tea includes:
- Polyphenols (chemical compounds that act as antioxidants)
- Proteins
- Amino acids
- Alkaloids
- Xanthine
- Minerals
- Plant pigments and various vitamins
“Wonder what type of tea helps with weight loss? Which teas are known for their quality to help with digestion, lower blood pressure, or reduce cholesterol, for example?
According to Chinese herbal medicine, drinking tea offers many health benefits. However, tea’s medicinal qualities vary by the type of tea being consumed, due to the various processing techniques.
First-year is tea. Third-year tea becomes medicine. In the tenth year, tea is a treasure.
For all the tea enthusiasts in the world, we all say we love tea! Tea is art, culture, and above it all, tea is healthy! The amazing Camellia Sinensis plant has medicinal properties that ancient Zen Buddhist monks and Chinese people long revered for its healing qualities. This article highlights the amazing health benefits of different types of tea. So enjoy your cup of tea, morning, noon, and night!
In 1440, the Ming dynasty author Zhu Quan (1378-1448) described the effects of tea in his book “Chapu” or “The Manual of Tea” as follows:
“Tea is beneficial to the large intestine; it helps remove internal heat, eliminates phlegm, and clears the breathing passage. Furthermore, tea relieves hangovers and benefits the digestive system. Tea drinking helps soothe feelings of discomfort, eliminates grease, and refreshes one’s mind.”
“Tea quenches our thirst, stimulates the mind, and yet calms our nerves.”
According to Chinese herbal medicine, different types of tea offer various health benefits due to processing methods.
Fun Facts
The Chinese have an ancient saying about tea’s healing qualities:
First Year Is Tea. The third Year Is Medicine. The tenth Year Is Treasure.
一年茶 三年药 十年寶
Before we dive into each type of tea’s specific healing qualities, let’s first understand the six major tea types. Learn more about the six types of tea here.
Six Major Tea Types
White Tea
Some excellent White tea examples include Bai Hao Yin Zhen, Bai Mu Dan, Bai Mei, or White Eyebrow.
Yellow Tea
Yellow tea, also called Scented tea, is made by infusing Green, Black, or Oolong tea with flowers. Wonderful Yellow tea or Scented tea examples include Jasmine Green, Rose Black, and Osmanthus Oolong.
Green Tea
Good examples include Bi Lo Chun, Gunpowder, Lung Ching, Matcha, and Sencha. Read about the health benefits of Green tea in this article.
Oolong tea
Significant cultivars of Oolong tea include Wuyi Rock tea (also known as Wuyi Oolong tea), Da Hong Pao, Dong Ding Oolong, Ti Guan Yin, or Iron Goddess of Mercy, etc.
Black Tea
The most famous Black teas include Lapsang Souchong, Darjeeling Black, Assam Black, English Breakfast, Earl Grey, etc. Discover the marvelous health benefits of Black tea here.
Puer tea (or Pu Erh, Pu-erh, aka “Hei Cha” Dark tea in Chinese)
Also spelled Pu Erh, Pu’er, or Puerh, this ultra-dark tea is indigenous to Yunnan province in China.
According to Chinese herbal medicine, each tea type comes with certain health benefits. Awesome, right? This is excellent news for all tea drinkers!
Health Benefits By Tea Type:
White Tea
White tea is known for its ability to:
- Decrease the blood fat level
- Reduce blood sugar level
- Increase antioxidant level
- Boost the immune system
- Improve skin complexion
- Relieve summer heat
Yellow tea or Scented or Mixed tea
Depending on the type of tea mixed with the flowers, these specific teas bring special health benefits, such as the following :
Jasmine Green tea – excellent for:
- Reduce stress
- Nourish the intestines and stomach
- Reduce blood pressure
- Detoxify the liver
- Improve vision
Rose Black tea – wonderful qualities include:
- Improve blood deficiency
- Strengthen the endocrine system
- Reduce stress. (Great for everyone!)
Osmanthus Oolong tea – a natural method to:
- Improve the digestive system
- De-stress
- Detox
- Promote good oral hygiene – eliminate bad breath, for example.
Green tea – known for its healing properties:
- Reduce the blood fat level
- Lower blood sugar level
- Boost antioxidant level
- Strengthen blood capillaries
- Support the immune system
- Promote dental health
- Reduce inflammation
- Guard against damage due to radiation exposure
- Detoxification
- Improve skin complexion
Oolong tea is my personal “weight-watcher” tea:
- Reduce the blood fat level
- Reduce blood pressure
- Lower cholesterol level
- Increase antioxidant level
- Relieve atherosclerosis
- Boost the immune system
- Promote dental health
- Protect against damage due to radiation exposure
- Reduce inflammation
- Detox the body from alcohol
- Stimulate fat-burning
- Help eliminate oil/grease after meals.
Black tea is known for the following medicinal qualities:
- Reduce the blood fat level
- Lower blood sugar level
- Increase antioxidant level
- Strengthen blood capillaries
- Relieve atherosclerosis
- Improve the digestive system
- Aid digestion
Pu-erh or Dark Tea – cherished by Chinese tea drinkers for the following benefits:
- Reduce the blood fat level
- Decrease blood pressure
- Lower cholesterol level
- Relieve atherosclerosis
- Warm stomach and digestive system
- Promote digestion
- Help lose weight
And there you have it! All tea is healthy, so enjoy every cup of tea. Here’s to your good health!
Frequently Asked Questions About Tea Health Benefits
What are the main health benefits of drinking tea?
Tea offers numerous health benefits, including powerful antioxidants that fight free radicals, improved heart health, enhanced brain function, better digestion, support for weight management, reduced inflammation, and a lower risk of chronic diseases. All tea types come from the same Camellia sinensis plant but offer different benefits based on processing methods.
Which type of tea is healthiest?
All tea types offer health benefits, but green tea and white tea have the highest antioxidant levels due to minimal processing. Black tea excels for heart health and gut bacteria, oolong for weight management and metabolism, and pu-erh for cholesterol reduction. The healthiest tea depends on your specific health goals.
How much tea should I drink daily for health benefits?
Research suggests that 3-5 cups of tea daily provides optimal health benefits across all tea types. This amount delivers therapeutic levels of polyphenols and antioxidants while keeping caffeine intake moderate. Start with 1-2 cups daily and increase gradually based on your caffeine tolerance.
Does tea have more antioxidants than coffee?
Yes, tea generally contains higher levels of antioxidants than coffee, particularly catechins and flavonoids. Green tea contains up to 10 times more antioxidants than coffee. However, both beverages offer health benefits, and tea provides antioxidant benefits with lower caffeine content than coffee.
Can drinking tea help you lose weight?
Yes, tea can support weight loss through multiple mechanisms. Tea polyphenols boost metabolism, increase fat burning, regulate blood sugar, and reduce fat absorption. Green tea and oolong tea show the strongest weight loss effects, with studies showing an average of 8 pounds of weight loss over 12 weeks when combined with a healthy diet.
Is it better to drink tea hot or iced for health benefits?
Both hot and iced tea offer similar health benefits, as the antioxidants remain stable at different temperatures. Hot tea may offer slightly better antioxidant absorption, but iced tea is equally beneficial. Avoid adding sugar to iced tea to maximize health benefits.
When is the best time to drink tea?
Morning and early afternoon are ideal for caffeinated teas (black, green, oolong) because they boost focus and energy. Drink tea between meals for optimal antioxidant absorption, or after meals to aid digestion, as practiced in traditional Chinese medicine. Learn about caffeine in tea here. Avoid caffeinated tea after 3 PM if you’re sensitive to caffeine.
Does adding milk to tea reduce health benefits?
Research is mixed on whether milk reduces tea’s antioxidant benefits. Some studies suggest milk proteins may bind to tea polyphenols, reducing absorption, while other studies show no significant effect. For maximum health benefits, drink tea plain, but adding milk doesn’t negate all benefits.
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Disclaimer: This article provides general information only and is not intended as medical advice. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. Our website does not claim responsibility for this information.
Learn more about how tea is processed here.
Tea Blogs
Lifelong tea aficionado Christy Hui, filmmaker of TEA Documentary, streaming on Amazon and Tubi, explores Green tea, Black tea, Oolong, and 5,000 years of Chinese tea culture and the origin of tea. Filmed in Fujian Province’s UNESCO World Heritage Wuyi Mountains with generational tea masters, documenting how Matcha flowed from China to Japan, Robert Fortune’s audacious tea heist, and the ancient Chinese tea ceremony, Gong Fu Cha. Emmy-awarded producer bridging East and West. Join me for tea!
