Which Herbal Teas are Best for You?
Herbal teas have been enjoyed as a health-promoting ritual for centuries, worldwide. Popularised for their antioxidant, anti-inflammatory and other therapeutic qualities, herbal tea varieties have traditionally been used to support digestive, immune and nervous system health (to name just a few!) Nevertheless, quality research evidence exploring the active constituents underlying this time-honoured tradition, continues to emerge.
Therapeutic benefits aside, we love including herbal teas alongside plain water, to help us meet our fluid requirements and stay adequately hydrated throughout the day. Available almost anywhere, from supermarkets to specialty stores, herbal teas are a lovely, easily-accessible inclusion within our daily routines. Enjoy a mindful moment with a new favourite from our selection, below.
Our top 6 Herbal Teas
1. Chamomile
Part of the Asteraceae family, German chamomile (Matricaria chamomilla L.) is among the most widely produced and consumed herbal tea variety, worldwide. Containing flavonoids, phenolic compounds and other antioxidants, chamomile has traditionally been used to support digestion, promote calm and sleep, and relieve premenstrual pain.
2. Matcha.
The powdered form of Japanese green tea leaves, matcha is a potent source of antioxidants – including catechins, quercetin, rutin and vitamin C – which collectively support brain, cardiovascular, metabolic and immune health, just to name a few! The leaves of the Camellia sinensis plants are traditionally shaded from excessive sunlight whilst growing, naturally increasing their content of chlorophyll, a powerful antioxidant and anti-inflammatory compound responsible for matcha’s distinct green hue. Matcha is also a natural source of l-theanine, a naturally-occurring amino acid that aids concentration and focus. Thus, matcha is a great option to sip on whilst working away at your desk, especially if you’re trying to reduce your caffeine intake! Although matcha (and other green tea varieties) contain some caffeine, it is present in much smaller amounts compared to coffee and black tea.
3. Ginger.
The primary active constituent within ginger (Zingiber officinale), gingerol – a potent polyphenol – has demonstrated antioxidant, anti-inflammatory and immune-modulating properties. Accordingly, ginger tea has been traditionally used to relieve coughs, sore throats and fevers. Although research concerning ginger tea is limited, (concentrated) ginger extract has also been shown to effectively relieve mild nausea and enhance digestion, with beneficial effects upon blood glucose regulation and insulin sensitivity also observed.
4. Passionflower.
Traditionally used to relieve stress, passionflower (Passiflora incarnata) may also improve feelings of anxiety, restlessness and low mood. Its sedative effects can also aid sleep onset and may be especially helpful for individuals experiencing insomnia.
5. Peppermint.
Containing menthol and other essential oils, peppermint (Mentha piperita) has traditionally been used to soothe and calm the digestive system. Research has shown that peppermint essential oil (present in small amounts in peppermint tea) can reduce smooth muscle spasms, helping to relieve digestive cramping. It has also been shown to reduce abdominal pain, bloating and other symptoms associated with IBS.
6. Rooibos.
Native to South Africa, rooibos (Aspalathus linearis) tea is the only known dietary source of aspalathin, a potent antioxidant. Preliminary research has shown that aspalathin may be particularly beneficial for metabolic health, by supporting blood glucose regulation and insulin sensitivity and reducing chronic inflammation associated with obesity and Type 2 Diabetes.
We’d love to know, which one is your favourite? Do any of these therapeutic benefits surprise you?
References
Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, R. T., & Mullin, G. E. (2019). The impact of peppermint oil on the irritable bowel syndrome: A meta-analysis of the pooled clinical data. BMC Complementary and Alternative Medicine, 19(1), 21. https://doi.org/10.1186/s12906-018-2409-0
Anh, N. H., Kim, S. J., Long, N. P., Min, J. E., Yoon, Y. C., Lee, E. G., Kim, M., Kim, T. J., Yang, Y. Y., Son, E. Y., Yoon, S. J., Diem, N. C., Kim, H. M., & Kwon, S. W. (2020). Ginger on human health: A comprehensive systematic review of 109 randomized controlled trials. Nutrients, 12(1), 157. https://doi.org/10.3390/nu12010157
Ayustaningwarno, F., Anjani, G., Ayu, A. M., & Fogliano, V. (2024). A critical review of Ginger’s (Zingiber officinale) antioxidant, anti-inflammatory, and immunomodulatory activities. Frontiers in Nutrition, 11, 1364836. https://doi.org/10.3389/fnut.2024.1364836
Janda, K., Wojtkowska, K., Jakubczyk, K., Antoniewicz, J., & Skonieczna-Żydecka, K. (2020). Passiflora incarnata in neuropsychiatric disorders – A systematic review. Nutrients, 12(12), 3894. https://doi.org/10.3390/nu12123894
Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020). Health benefits and chemical composition of matcha green tea: A review. Molecules, 26(1), 85. https://doi.org/10.3390/molecules26010085
Muller, C. J. F., Joubert, E., Chellan, N., Miura, Y., & Yagasaki, K. (2021). New insights into the efficacy of aspalathin and other related phytochemicals in Type 2 Diabetes – A review. International Journal of Molecular Sciences, 23(1), 356. https://doi.org/10.3390/ijms23010356
Nehme, R., Chervet, A., Decombat, C., Longechamp, L., Rossary, A., Boutin, R., Rousset, A., Senejoux, F., Vachias, C., Auxenfans, C., Fraisse, D., Guyon, J. B., Filaire, E., Berthon, J. Y., Diab-Assaf, M., Delort, L., & Caldefie-Chezet, F. (2023). Aspalathus linearis (Rooibos) targets adipocytes and obesity-associated inflammation. Nutrients, 15(7), 1751. https://doi.org/10.3390/nu15071751
Sah, A., Naseef, P. P., Kuruniyan, M. S., Jain, G. K., Zakir, F., & Aggarwal, G. (2022). A comprehensive study of therapeutic applications of chamomile. Pharmaceuticals, 15(10), 1284. https://doi.org/10.3390/ph15101284
For Expert Dietary Support to Meey Your Unique Goals and Requirements
book your first appointment with one of our amazing Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Ellie Thompson, Accredited Practising Dietitian.
