Why do tea lovers live longer?

Tea - this ancient beverage does more than just hydrate – it's packed with antioxidants and compounds that promote health.

A cup of hot tea contains more than just flavor – it's a source of hydration and antioxidants that support heart health, digestion, and stress relief.

Tea is one of the most popular beverages in the world, second only to water, and for good reason. This nutritional source is known for its calming effects, rich flavors, and impressive health benefits.

"Tea is calorie-free and very rich in antioxidants," says Whitney Linsenmeyer, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

These properties help reduce the risk of stroke, improve blood pressure and cholesterol levels, and boost immune function. In fact, a 2022 study found that regular tea drinkers had a nine to 13 percent lower risk of death over a decade compared to non-drinkers.

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Drinking tea can be an effective way to perk up, thanks to its combination of caffeine and L-theanine, which enhances alertness without the jitters associated with coffee, says Jenny Norton, a registered dietitian at RET Physical Therapy. Unlike a cup of coffee, the caffeine from tea is absorbed more slowly, providing sustained energy over a longer period.

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Meanwhile, L-theanine, a non-protein amino acid found almost exclusively in tea, promotes relaxation and improves cognitive function. Numerous studies show that L-theanine improves concentration, enhances memory, helps with stress, and may protect against chronic diseases.

"It also gives you a little umami," a savory flavor that enhances the taste of food, says Quan Vuong, a nutrition researcher at the University of Newcastle, Australia.

Matcha tea, in particular, is rich in L-theanine, with ceremonial-grade varieties offering the highest concentrations due to their shade-growing process. In contrast, herbal teas, made with a blend of different herbs and spices, offer caffeine-free alternatives rich in antioxidants. For example, rooibos, a South African herbal tea, is rich in aspalathin, a flavonoid that may help regulate blood sugar.

Beyond its chemical composition, the warmth and aroma of tea engage the senses in ways that further promote mental clarity and relaxation. Studies show that the sensory experiences of drinking tea can help lower cortisol levels, reduce anxiety, and improve mindfulness.

For example, a 2018 study found that inhaling the aroma of black tea reduced stress markers in participants performing cognitive tasks. Floral teas, such as chamomile, are particularly effective for relaxation, while the refreshing aroma of peppermint tea is associated with improved alertness.

One of the simplest yet most important health benefits of tea is hydration, says Emma Beckett, a nutrition researcher at the University of Newcastle, Australia. Staying hydrated helps the heart and muscles work more efficiently, lubricates joints, aids digestion, and improves cognitive function.

Although tea is a diuretic due to its caffeine, the effect is mild, allowing it to remain a net positive. "Hydration isn't just about what stays in your body," says Beckett. "Hydration is about [water] moving through your body, and by moving through your body, it enables your body to remove toxins and balance salts."

Tea's Disease-Fighting Compounds
Tea is a rich source of antioxidants, especially flavonoids like catechins. These combat cellular damage, reduce inflammation, and potentially lower the risk of chronic diseases such as heart disease and certain cancers. Green tea stands out for its high catechin content, making it a powerful source of anti-inflammatory and anti-cancer properties.

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With its high levels of catechins, green tea is particularly valued for its anti-inflammatory and anti-cancer properties. The four main catechins in green tea are epicatechin, epigallocatechin, epicatechin gallate, and epigallocatechin gallate (EGCG), which work together to provide these benefits. In preliminary studies, EGCG has been shown to help regulate blood sugar levels, reduce abdominal fat, and improve fat oxidation during exercise, making it a favorite among health enthusiasts.

While green tea contains the highest concentration of catechins, black tea retains its antioxidant properties, even though it undergoes fermentation, which reduces catechin levels, says Vuong. This process creates unique compounds such as theaflavins and thearubigins, which contribute to black tea's health benefits.

             

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New research suggests that the antioxidants in tea may play a role in supporting gut microbiome health by promoting the growth of beneficial bacteria, which can influence everything from digestion to immune function.

These findings highlight the importance of consuming tea as a whole, where its compounds interact synergistically for maximum health benefits.

"People have tried to replicate the different compounds, individually, found in tea," says Julie Stefanski, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. However, as Stefanski notes, isolating specific compounds from tea never has the same benefit as drinking a cup of tea, due to the complexity of the different compounds found in tea. "They act together," says Stefanski.