Health Benefits of Tea: How Different Types Compare

Tea has been used for generations by many different cultures in both social settings and to boost health and wellness. Different types of tea boast different benefits. But not all teas currently on the market provide any real benefit when it comes to your body. In fact, in some cases, you may be better off drinking plain hot water with lemon.

Before you choose a tea, it's helpful to understand the basic differences between varieties. All traditional tea comes from the Camellia sinensis plant. There are only four categories of traditional tea: white tea, green tea, oolong tea, and black tea. The difference between each is the degree to which each leaf is oxidized or fermented. Usually, tea leaves that are heavily oxidized are darker or redder, and teas that are less fermented are lighter or greener. Traditional tea usually contains caffeine.



Green Tea and Matcha

Green tea in yellow teacup
@treycwong via Twenty20

Green tea is one of the most popular teas on the market, due in part to its reputation for providing antioxidants and boosting wellness. Matcha, or powdered green tea, is also very popular in health food stores and in wellness communities. According to some sources, one cup of matcha tea provides the benefits of 10 cups of regularly brewed green tea.



According to the Integrative Medicine Database at Memorial Sloan Kettering Cancer Center, there is only limited evidence that tea has any anti-cancer properties. And some studies have shown mixed results. The same holds true for green tea's possible effect on cholesterol and heart disease.




Black Tea


Like green tea, black tea contains polyphenols including catechins, flavonoids, and tannins. Polyphenols are plant-based chemicals that may provide health benefits. Researchers have linked consumption of flavonoids to important health outcomes, but scientists advise that more research is needed to say for certain if black tea can significantly boost your health.

Most experts recommend that if you want to take full advantages of ​black tea health benefits, use loose leaves (rather than a tea bag) and don't add milk or sugar.

Oolong Tea

If you prefer a tea that is slightly richer than black tea, then try oolong tea. You'll get about 30 milligrams of caffeine per cup (less than coffee), although the caffeine in your tea cup will vary based on a number of factors, including brew time.

Oolong tea, like green tea, has a reputation as being helpful for weight loss. Some scientific evidence has shown that consuming oolong may help reduce body fat in people who are already overweight or obese. The tea is also believed to have cholesterol-lowering properties and animal studies have shown it to reduce triglyceride levels.


Chamomile Tea

Chamomile is an herbal tea. It does not provide caffeine like black tea or green tea, so it does not provide stimulation in the same manner as those traditional teas. Instead, chamomile is widely recognized as a calming tea.


Chamomile tea may also be used as an antiseptic to treat skin ulcers or even to treat hemorrhoids. But no clinical trials have been conducted on humans to prove that it will work.

Side effects from chamomile tea may include redness or swelling in people who are hypersensitive or allergic (especially those who are allergic to ragweed or chrysanthemums).

Pu-erh Tea

Pu-erh tea has been popular in China for thousands of years and has recently become more popular in other regions of the world. Unlike other varieties of tea, Pu-erh is ​fermented, pressed into shapes, and then aged under high humidity before it is ready to be sold. Most Pu-erh tea has a distinct pungent or musty smell.

Fans of this tea claim that it has both weight loss and detox properties. Some people also believe that it can boost mental clarity and lower cholesterol.

The caffeine in Pu-erh tea may provide the weight loss benefits and mental clarity that some drinkers experience, though Pu-erh has less caffeine than other traditional teas. Animal studies have shown a link between Pu-erh consumption and both reduced body fat and lower cholesterol levels, but human studies are lacking.

Rooibos and Honeybush Tea

Rooibos (also known as red bush tea) and honeybush are tea "cousins" because they originate from a similar area in South Africa. Both are herbal teas that provide no caffeine. Rooibos has a nutty flavor. Honeybush has a slightly sweeter taste that is often compared to honey.


There has been some very limited research that shows a link between honeybush consumption and the possibility of improved bone health. But the studies are preliminary at best. And since honeybush has a sweet taste, it is reasonable that if you drink it instead of enjoying dessert you may be able to skip the high-calorie sweet treats.


Turmeric Tea




There is some scientific evidence to support some of these benefits. Turmeric contains curcumin, an active ingredient that has been studied in both animals and humans. Research has provided some evidence that curcumin has anti-inflammatory properties. But whether or not the spice can prevent disease is another issue.


There have also been animal studies that suggest a link between the consumption of turmeric extract and the prevention of Alzheimer's disease. Researchers have also noticed that rates of the disease are lower in areas (like India and Asia) where people consume more turmeric.


High Octane Tea

High octane teas are flavored teas that have been super-caffeinated. A typical cup of traditional black tea might have 50-90 milligrams of caffeine. A typical cup of coffee may have 100-150 milligrams. But a cup of high octane tea may provide 150 milligrams or more.  People who don't like the taste of coffee may choose high octane tea as an alternative.

Brands like Zest Tea make specific varieties of High Octane Tea. But there are other companies that blend tea varieties with more caffeine. The Republic of Tea, for example, provides a list of higher energy teas that includes Blackberry Sage Black Tea, Earl Greyer, and Green Matcha. These varieties, however, provide less caffeine than a cup of coffee. Smaller brands like Adiago Teas make High-Octane Gladiolus tea that has "moderate" amounts of caffeine, according to the company.


Flavored Teas

Many companies blend traditional tea or herbal tea with fruit flavors or spices to create flavored teas. If you don't like the taste of plain black tea or green tea you might prefer one of these infused teas instead. In most cases, the flavor infusions won't change the health benefits of the tea. And in most instances, choosing a plain fruit-flavored tea (without added sweeteners) is going to be better for your health than drinking tea with sugar or cream that you add on your own.


A Word From Verywell


It is very possible that your cup of tea also provides medicinal benefits. But because there is little hard evidence to support many of the claims, it may not be smart to rely on tea to treat, prevent, or manage illness. If you are managing a medical condition, work with your healthcare provider to come up with a plan that includes both traditional and natural options for improvement.

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