10 Healthy Herbal Teas You Should Try
Herbal teas like chamomile, peppermint, and ginger tea offer several health-promoting properties and could help improve heart health, digestion, sleep quality, and more.
Unlike true teas, which are brewed from the leaves of the Camellia sinensis plant, herbal teas are made from dried fruits, flowers, spices, or herbs (1Trusted Source, 2Trusted Source).
In addition to being delicious, some herbal teas have health-promoting properties. In fact, herbal teas have been used as natural remedies for a variety of ailments for hundreds of years.
Here is a list of 10 healthy herbal teas to try.
Chamomile tea is most commonly known for its calming effects and is frequently used as a sleep aid.
In fact, studies show that it could improve sleep quality in older adults and postpartum women (3Trusted Source, 4Trusted Source, 5Trusted Source).
What’s more, chamomile is also believed to have antibacterial, anti-inflammatory, and liver-protecting effects (6Trusted Source).
Other research also shows that chamomile could improve blood sugar control and ease symptoms of premenstrual syndrome (PMS) (7Trusted Source, 8Trusted Source).
SummaryChamomile may help enhance sleep quality, improve digestive health, stabilize blood sugar levels, and ease symptoms of PMS.
Though peppermint tea is most popularly used to support digestive health, it also has antioxidant, anticancer, antibacterial, and antiviral properties (9Trusted Source).
Several studies have shown that preparations of peppermint oil can help relieve indigestion, nausea, stomach pain, and other symptoms of irritable bowel syndrome (10Trusted Source, 11Trusted Source, 12Trusted Source).
However, keep in mind that it’s unclear whether the amount of peppermint oil found in peppermint tea has the same effect as the concentrated supplements used in these studies. Therefore, more research is needed.
SummaryStudies have found that peppermint oil may help relieve nausea, cramping, and stomach pain.
Ginger tea packs a punch of disease-fighting antioxidants and is a well-known remedy for nausea (13Trusted Source, 14Trusted Source).
Studies consistently find that ginger is effective at relieving nausea, especially in early pregnancy, although it may also relieve nausea caused by cancer treatments and surgery (15Trusted Source, 16Trusted Source, 17Trusted Source).
Evidence also suggests that ginger may help prevent stomach ulcers, relieve indigestion, and reduce pain associated with menstruation (18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).
What’s more, some studies show that ginger supplements could improve blood sugar control and lipid levels in people with diabetes (22Trusted Source, 23Trusted Source, 24Trusted Source).
SummaryGinger tea may help reduce nausea, relieve period pain, and improve blood sugar and lipid levels in people with diabetes.
In addition to its bold color and unique flavor, hibiscus tea offers healthful properties.
In fact, though research is mixed, some studies show that hibiscus could significantly reduce total and LDL (bad) cholesterol, along with blood pressure (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).
What’s more, another study found that taking hibiscus tea extract for 6 weeks significantly decreased oxidative stress in male soccer players (29Trusted Source).
However, be sure to talk with a doctor before drinking hibiscus tea if you’re taking diuretics, as it may interact with your medications (30).
SummaryHibiscus tea may help reduce blood pressure, improve cholesterol levels, and decrease oxidative stress.
Echinacea tea is a popular remedy that’s said to prevent and treat the common cold.
Evidence has shown that echinacea may help boost the immune system, which could help the body defend against infections (31Trusted Source).
Though more research is needed, some studies have also found that echinacea can shorten the duration of the common cold or lessen the severity of symptoms (32Trusted Source, 33Trusted Source, 34Trusted Source).
SummaryEchinacea tea is commonly used to shorten the duration of the common cold. However, more research is needed.
Rooibos is an herbal tea that was historically used for medicinal purposes (35Trusted Source).
Though more research on humans is needed, one study found that rooibos may have anti-allergy effects (36Trusted Source).
Research has found that rooibos may inhibit the formation of osteoclasts. These are cells that break down old bones, which is essential for preserving, repairing, and reshaping your skeleton. Inhibiting their formation may help people living with diseases that cause the production of too many osteoclasts, such as osteoporosis (37Trusted Source).
Moreover, some older studies suggest that rooibos tea could also lower blood pressure and cholesterol levels (38Trusted Source).
SummaryPreliminary evidence suggests that rooibos tea may help improve bone health and reduce heart disease risk, but more studies are needed.
Sage tea is well-known for its medicinal properties and potential benefits for brain health.
Various studies on sage have found improvements in the cognitive function of those with Alzheimer’s disease, although the studies had limitations (39).
A number of studies also found improvements in mental function and memory in healthy adults after they took one of several different types of sage extract (40Trusted Source, 41Trusted Source).
While more research is needed, some studies suggest that sage may also help lower levels of total and LDL (bad) cholesterol levels (42Trusted Source, 43Trusted Source, 44Trusted Source).
SummarySeveral studies have found that sage improves cognitive function, memory, and heart health.
Lemon balm tea has a light, lemony flavor and seems to have health-promoting properties.
In one small study, drinking lemon balm tea for 6 weeks improved arterial stiffness, which is a risk factor for heart disease, stroke, and mental decline (45Trusted Source, 46Trusted Source).
Research has also found that drinking lemon balm may increase the body’s natural antioxidant enzymes, which help protect the body from oxidative damage (4Trusted Source7Trusted Source).
Additionally, one review found that lemon balm could even improve symptoms of depression and anxiety, without serious side effects (48Trusted Source).
SummaryPreliminary studies have found that lemon balm tea may help increase antioxidant levels, improve heart health, and reduce symptoms of depression and anxiety.
Rose hip tea is high in vitamin C and beneficial plant compounds with anti-inflammatory properties (49Trusted Source).
Several older studies have found that rose hip powder may help reduce inflammation and improve symptoms related to rheumatoid arthritis and osteoarthritis, including pain (50).
Studies have also found that rose hips may also be beneficial for weight management, helping decrease body mass index (BMI) and belly fat (50).
Still, more recent human studies are needed to confirm the potential benefits of rose hip tea.
SummaryRose hip tea may reduce inflammation and pain associated with arthritis. It may also support weight management.
Passionflower tea is traditionally used to relieve anxiety and improve sleep.
One study found that taking passionflower extract for 2 weeks improved certain markers of sleep quality in people with insomnia, though there was no significant difference compared with a placebo (51Trusted Source).
Some other research suggests that passionflower may help relieve symptoms of anxiety, especially during dental procedures (52Trusted Source, 53Trusted Source, 54Trusted Source).
SummaryStudies have found that passionflower tea may improve sleep and anxiety.
Herbal teas come in a variety of delicious flavors and are naturally free of sugar and calories.
Many herbal teas also offer health-promoting effects, and modern science has begun to validate some of their traditional uses.
However, keep in mind that more research is needed to understand the effects of drinking herbal tea rather than taking extracts or other supplements.
Source: https://www.healthline.com/nutrition/10-herbal-teas#TOC_TITLE_HDR_12
