10 Impressive Health Benefits of Black Tea
Apart from water, black teas are the second most consumed beverage in the world.
Derived from Camellia Sinensis, black teas have similar properties to that of green and white tea.
They are also known for their caffeine content as they contain more caffeine than their counterparts such as green or white tea. However, the caffeine content in black teas are far less compared to coffee.
Below are 10 proven health benefits of black tea. Know your black tea as well as its nutrient composition and possible risks.
May Reduce the Risk of Cancer
Out of more than 100+ cancer types, some are not preventable.
In particular, black teas reduce the risk of skin, breast, lung, and prostate cancers.
Another test-tube study examined the effects of the polyphenols in tea on cancer cells. It revealed that black and green tea may play a vital role in regulating cancer cell growth and conquering new cell development.
However black teas should not be considered as an alternative treatment for cancer as more study in the human body is required to clearly determine the link between black tea and cancer cells.
Black Teas have Antioxidant Properties
Something that doesn't need more human research is the fact that black tea contains antioxidant properties.
Consuming black tea can help eliminate and decrease damage in the body. This eventually may help lower the risk of chronic diseases.
Combination of polyphenols such as catechins, theaflavins, and thearubigins, are the main sources of antioxidants in black tea and therefore promote overall health.
Another research confirmed the role of catechins from green tea extract on body weight. It was found that those who drank a bottle containing 690mg of catechins from tea daily for 12 weeks showed reduction in body fat.
While antioxidants are available in supplements, the best way to consume them is through food and beverages. Moreover, the studies show that consuming antioxidants through supplements may harm your health.
May Improve Heart Health
Black teas also contain another group of antioxidants called flavonoids which benefit heart health.
Besides teas, flavonoids can also be obtained from vegetables, fruits, red wine, and even dark chocolates.
Recognized by Arab L. et al. in their 2009 research paper called “ Green and black tea consumption and risk of stroke: a meta-analysis”, it was found that individuals who consume 3 or more cups of tea had a 21% lower risk of a stroke than people who consume less than 1 cup of green or black tea per day.
Figuring a way to add black tea to your daily routine and into your diet can help significantly reduce your risk of future health complications.
May Reduce the Risk Of Strokes
Strokes result when a blood vessel in your brain is either blocked or ruptures and is the second leading cause of death worldwide after Ischaemic heart disease.
Fortunately, 80% of the strokes can be prevented by simply managing your diet, physical activity, blood pressure and not smoking. Taking care of the following can help lower the risk of stroke.
One study followed 74,961 people over the course of 10 years concluded that those who drank four or more cups of black tea a day had significantly lowered their chances of stroke by 32% than those who didn't.
May Lower "BAD" LDL Cholesterol
Human Body contains two lipoproteins that transport cholesterol throughout our body, viz:
- Low-density lipoprotein (LDL)
- High-density lipoprotein(HDL)
The LDL is commonly known as "bad" lipoprotein as they carry cholesterol to your cells throughout the body. Whereas, HDL is considered the "good" lipoprotein since they transport cholesterol away from your body towards the liver for excretion.
If there is too much LDL in your body, it can accumulate in the arteries and cause a waxy deposit called plaques. This leads to problems like heart failure and stroke.
Luckily, studies show that drinking black tea can help reduce the amount of LDL in your body, therefore, reducing the risk of a stroke or a heart failure.
Another study showed that drinking five cups of black tea per day reduces the LDL cholesterol by 11% among individuals with mild or moderately elevated cholesterol levels.
One study followed 47 individuals for a span of three-months and analyzed the effects of traditional Chinese black tea extract and a placebo on LDL levels.
Results were fascinating as it showed a significant decrease in LDL levels in those who drank black tea compared to placebo. Without any side-effects, researchers concluded that black tea helped promote low cholesterol levels in individuals at the risk of a heart disease.
May Help Improve Focus
Black tea contains caffeine and a type of amino acid called the L-theanine, they can help improve alertness and focus.
Studies show that beverages containing a combination of L-theanine and caffeine enhances the alpha activity brain and have a greater impact on focus and alertness.
Another research suggested that drinking black tea daily had a slight push in the concentration and focus of an individual and reported self-alertness among participants, compared to a placebo.
May Reduce Blood Pressure
High blood pressure concerns approx. 1bn people around the world and can increase the risk of kidney failure, heart attack, loss of vision and even stroke.
However, alterations in your diet can help regulate healthy blood pressure.
A controlled study found that participants who three cups of black tea over a period of six months had a notable decrease in systolic and diastolic blood pressure, compared to the placebo group.
However, researches over the effects of black tea on blood pressure is mixed.
An analysis of five different studies comprising 343 participants concluded that although there was an improvement in their blood pressure, the findings, however, were not significant.
May Enhance Gut Health
Did you know that our gut contains about trillions of bacterias out of which some are really important to us?
In fact, some studies suggest that these bacterias can help combat diseases such as inflammatory bowel disease, type 2 diabetes, cardiovascular disease, obesity, and even cancer.
Consumption of black tea helps maintain a robust gut health by stimulating the growth of good bacterias and restraining the growth of bad bacteria such as Salmonella.
Moreover, black teas contain antimicrobial properties that kill gut bacteria and repair the walls of the digestive tract.
May Help Regulate Blood Sugar Levels
From type 2 diabetes to kidney failures and even depression. A high blood pressure can cause all these and much more.
Consuming sugar and sweetened beverages show an increase in blood sugar levels and increases the risk of type 2 diabetes.
Black teas as we know are great non-sweetened beverage and has been found to help enhance insulin in your body.
One study showed that consuming black tea helped increase insulin activity by more than 13 folds.
Another study in mice showed that both green tea and black tea helped lower blood sugar levels and helped regulate metabolized body sugar.
However, future studies are needed to confirm the role of black tea in improving the immune function.
A research funded by the Tea Trade Health Research Association indicated that black tea reduced plaque formation and restricted bacterial growth.
Restricting bacterial growth, black tea not only reduces cavities and tooth decays but polyphenols present in black tea also suppresses cavity-causing bacteria that hinder the growth of bacterial enzymes that form the sticky-like material that binds plaque to our teeth.
Guide to make A Relishing Black Tea:
After reading all the benefits, we are sure that you must be craving a cup of hot brewing black tea! So, what is stopping you? Tea Swan guides you to make a lip-smacking recipe of the famous Black tea just within 10 minutes! All you need to do is follow the steps and you will have an amazing tea ready, straight out of your kitchen.
- Black tea leaves
- Sugar or honey (optional)
- Lemon (optional)
Method to be followed:
- Step 1- Boil some water in a saucepan.
- Step 2- Add the black tea leaves.
- Step 3- Cover it with a lid and let the tea leaves steep in the boiling water for 3 minutes.
- Step 4- Remove the lid and give it a stir.
- Step 5- Add sugar or honey accordingly. Skip this step if you want your black tea to be strong and raw!
- Step 6- Add lemon juice accordingly.
- Step 7- Give it a stir and pour the tea into the cups with the help of a strainer.
- Step 8- Enjoy the brewing black tea- just your way!
Note- if you want to enjoy your black tea in the raw and plain form, skip the lemon and sugar steps. The raw and plain black tea has a robust and strong taste with a strong aroma. Avoid adding milk to black tea as it can ruin the original essence of it.
Black tea is usually consumed to kick off your drowsy mood and kick start your day! It is the best tea suited for your breakfast platter and black tea also has the capacity of being a stress reliever. Have a cup of this delicacy after your hard day of work to ease out your tension and anxiety! However, remember not to have black tea before you go to bed because it is high in caffeine. As a result, it may interrupt your sleep schedule and lead you to have disturbed sleep.
For the best results, have a cup of this black tea right after you wake up in the morning and in the evening. Two cups of black tea in a day is enough to keep your body active and working with an adequate sleeping schedule.
These are 10 reasons why you should drink black tea often.
Drink it without additives like sugar or milk and experience the most of its health benefits.