May 20, 2024

Futureality

Future Depends on What You Do

10 Science-Backed Health Benefits of Black Tea

Have you met someone who doesn’t know about tea, or Chai – as it is called in India? In India and globally, tea is one of the most popular beverages.

But how much do we know about the real player, black tea? It is the most consumed beverage worldwide after water. It is not surprising at all, as there are several reasons why drinking black tea is good for health.

Regular black tea consumption can bring serious health benefits as long as one is not hypersensitive to caffeine, reacts to the tea itself, or adds excessive amounts of sugar to brew. Though black tea has many health benefits, it should be avoided if one has anaemia since it can reduce iron absorption in the body.

Though most people resort to certain teas for different reasons, black tea is one of the most popular varieties that receive little credit for its health benefits. So, before going for another cup of coffee or green tea, look at black tea’s benefits.

What is Black Tea?

a teacup placed on an old wooden table
© Shutterstock

Black tea is made from the leaves of “Camellia sinensis”. This tree leaf is traditionally used worldwide for caffeinated teas. Surprisingly, green and black tea come from the same plant and contain a similar antioxidant composition with slight differentiations based on their processing.

The dried leaves and buds of flag tea are crushed, fermented and fully oxidised. The leaves oxidise when they are exposed to moist, oxygen-rich air. Tea makers have control over the amount of oxidation. Unlike black tea, green tea is not oxidised.

While green tea is withered and steamed, however, in the end, both brews still hunt down cell-damaging free radicals and ruthlessly purify the body. Thanks to the rich polyphenols content in each brew, but also because of another antioxidant – trifecta known as flavonoids.

The best benefits of consuming black tea are that it’s warm, comforting, tastes wonderful, and you can find it at a reasonable price almost everywhere. Black tea is also well-known for its caffeine level, as they contain more caffeine than green or white tea. However, the caffeine concentration in black tea is significantly lower compared to coffee.

Ten health benefits of black tea

black tea health benefits
© Shutterstock

Here are some of the incredible health benefits of black tea.

1. Helps protect from cancer

loose leaf black orthodox assam tea blended with 100% natural bergamot oil
© Amazon India

Black tea contains polyphenols, which reduce the risk of tumour development. It was also discovered that black and green tea might be essential in controlling cancer cell growth and thwarting new cell development. Remarkably, black tea can help lower the risk of developing skin, breast, lung, and prostate cancer.

Earl Grey is one of the finest varieties of assorted teas and is quite popular. You can check out the citrusy and refreshing Earl Grey tea with natural bergamot extracts from McLeod Russel.

Get it here

2. Can lower the risk of diabetes

assam classic orthodox black tea
© Amazon India

Beta cells in the pancreas make insulin. People with diabetes face issues regarding insulin secretion. People with high blood sugar require insulin to control blood sugar. Studies found that catechins and theaflavins in black tea can guard against beta-cell dysfunction and increase the body’s sensitivity to insulin. So yes, black tea can help reduce the risk of type-2 diabetes.

You can try the flavourful and strong Jokai Fearless Whole Leaf Black Tea if you are fond of flavourful and strong, orthodox tea.

Get it here

3. Supports heart health

500 gram premium black tea
© Amazon India

Black tea contains flavonoids, a unique substance leading to many significant health advantages like preventing plaque buildup in the arteries. Flavonoids can also lessen the strain on the heart. Studies suggest that drinking black tea has been associated with a decrease in heart attacks and strokes.

Get the premium tea blends of Siliguri and Darjeeling from Hindraj. Taste the unique blend crafted for chai lovers across India.

Get it here

4. Reduce blood pressure

ginger black tea bags
© Amazon India

Regularly consuming black tea is a great addition to a healthy lifestyle because it’s been linked to a modest decrease in blood pressure. Black tea has also been proven to support relaxation and reduce stress, which can positively impact blood pressure.

Give yourself a 100% natural and best ginger tea experience with Chai Point Ginger Black Tea

Get it here

5. Lower LDL

darjeeling tea, teabags
© Amazon India

A buildup in the arteries called plaques brought on by excessive LDL can cause heart failure or stroke. A healthy diet, including unprocessed foods and beverages like black tea, helps reduce the risk of contracting such diseases– especially black tea has been found to lower the body’s overall LDL levels.

Sip the Royal British tea with Twinings Darjeeling Tea and allow the flavours to infuse.

Get it here

6. Help concentrate

classic assam tea with 100 tea bags
© Amazon India

Black tea contains caffeine and an l-theanine type, which can help focus and alertness. Various research found that black tea can help improve focus and alertness by increasing the alpha activity of the brain. Brewed black tea has roughly a third to half the caffeine content of a cup of coffee. That’s why it’s ideal for those who want an instant oomph through a refreshing sip without worrying about caffeine intake.

Taste the classic Assam tea from TE-A-ME, which is powerful and has a distinctive flavour profile from one of the region’s finest estates.

Get it here

7. Help in weight loss

natural saffron flavour black tea
© Amazon India

Black tea can reduce the impact of genes that cause inflammation, reducing visceral fat. So it may theoretically help prevent inflammation-induced obesity because a protracted period of inflammation in the body can cause obesity. Studies also found that black tea can also help reduce triglyceride levels.

Experience the luxury of the Tata Tea Gold Saffron Black Tea, which has a natural saffron flavour.

Get it here

8. Good for hair and skin

classic assam black tea - 100 teabag pack of 1
© Amazon India

Zinc, magnesium and potassium are just a few minerals abundant in black tea and can all help protect and rejuvenate the skin. It benefits the skin because it aids in the body’s fight against blemishes and skin infections. It also lessens puffiness and delays ageing. Try a strong, full-bodied, Octavius classic Assam tea with a pleasant woody aroma and a unique malty taste in every sip.

Get it here

9. Good for the gut and supports digestion

100% organic strong black tea
© Amazon India

Black tea can encourage the growth of good bacteria, halt the growth of harmful ones and maintain good gut health. It also has antimicrobial properties that eliminate gut bacteria and strengthen the walls of the digestive tract. Polyphenols can also stimulate the growth of dietary bacteria in the gut, resulting in better gut health. And studies show polyphenols’ positive effects on gut health back it up.

Taste the goodness of Natureland Organics CTC Tea. CTC stands for crush, tear, and curl. The tea flavours blend and produce a darker, stronger product.

Get it here

10. Fight off cold

premium tea with 30+ ayurvedic herbs
© Amazon India

A cup of black tea can help lessen cold symptoms or prevent them. Black tea leaves are high in catechins and Teafurabin, which help prevent flu infections. Black tea with tulsi is one of the simplest home remedies to avoid viral throat infections and heal a common cold and cough/flu.

Taste a premium black tea that contains 30+ Ayurvedic herbs from Dabur. It has a great taste and aroma, with no added flavours.

Get it here

Our Recommended Black Tea Products:

Nutritional value

green tea leaf
© Shutterstock

The antioxidants, particularly polyphenols, are the show-stoppers in black tea. For people who don’t know, antioxidants prevent the oxidation and creation of free radicals from pollution or cigarette smoke, damaging DNA and leading to serious diseases like cancer.

Green tea, contrary to popular belief, has more polyphenols than black tea. Green and black teas are derived from the same tea plant, Camellia sinensis, which contains equal quantities of polyphenols that protect DNA against free radical damage from cigarettes or other environmental pollutants.

However, according to a National Cancer Institute study, green tea is the more polyphenol-rich brew in terms of active and specific catechin known as epigallocatechin-3-gallate or EGCG. EGCG has been related to increased memory and the prevention of Alzheimer’s disease.

While black tea has low concentrations of EGCG, it is higher in polyphenols. Theaflavin has been related to a lower risk of high cholesterol, diabetes, Parkinson’s disease, osteoporosis, kidney stones, and other conditions. 

The caffeine content in black tea

Among black coffee and black tea, the latter has less caffeine, which is good for health. Excessive caffeine consumption can be harmful to health.

Caffeine levels in tea can vary greatly. The longer the tea bag is steeped in boiling water, the more caffeine is present. Loose black tea has an average of 22-28 mg of caffeine per 1 gram of dried matter. It denotes that the caffeine content of black tea is moderate.

Black tea is sometimes consumed to relieve a headache or to prevent drowsiness. In that scenario, brew the tea for a little longer than usual to achieve the desired result.

However, it is recommended that black tea be steeped for three to five minutes; if steeped longer, then you may lose much of the incredible benefits, and the tea will release tannins.

Black Tea risks

Most people can safely consume moderate amounts of black tea. There is no known right amount to consume. The ingredients and quality of it might vary. This makes setting a standard dose difficult.

Drinking over four to five cups of black tea daily may bring health concerns. This is primarily because of caffeine-related adverse effects.

Side effects of black tea (especially in large amounts) may include:

  1. Anxiety and sleeping difficulties
  2. Headache
  3. Increased urination
  4. Vomiting and nausea
  5. Nervousness and agitation
  6. Intense ringing in the ears

Mixing black tea with other types of caffeine or a substance called ephedra can be highly detrimental. Some problems it can cause are:

  1. Agitation
  2. High blood pressure.
  3. Changes in heart rate
  4. Seizures

Black tea and supplements may interact with other medications and supplements you use. Some medications can also cause caffeine to linger in your system for a longer time than usual.

Consult a doctor to determine whether your medications may be a reason for this.

The bottom line

Try black tea if you want a low-calorie, unsweetened beverage with less caffeine than coffee or energy drinks. It has a rich taste and is high in antioxidants, which can provide various health benefits. These may aid in maintaining lower blood pressure, improved gastrointestinal health, and lower cholesterol.

Best of all, it’s simple to make and readily available in various stores or online. Try black tea if you haven’t already, so you may gain its various health benefits. Remember, a morning cup of tea may do more than wake you up.

References:

  1.   Jing, Y., Han, G., Hu, Y., Bi, Y., Li, L., & Zhu, D. (2009). Tea consumption and risk of type 2 diabetes: a meta-analysis of cohort studies. Journal of general internal medicine24(5), 557–562. https://doi.org/10.1007/s11606-009-0929-5
  2.  Deka, A., & Vita, J. A. (2011). Tea and cardiovascular disease. Pharmacological research64(2), 136–145. https://doi.org/10.1016/j.phrs.2011.03.009
  3.   Greyling, A., Ras, R. T., Zock, P. L., Lorenz, M., Hopman, M. T., Thijssen, D. H., & Draijer, R. (2014). The effect of black tea on blood pressure: a systematic review with meta-analysis of randomized controlled trials. PloS one9(7), e103247. https://doi.org/10.1371/journal.pone.0103247  
  4.   Davies, M. J., Judd, J. T., Baer, D. J., Clevidence, B. A., Paul, D. R., Edwards, A. J., Wiseman, S. A., Muesing, R. A., & Chen, S. C. (2003). Black tea consumption reduces total and LDL cholesterol in mildly hypercholesterolemic adults. The Journal of nutrition133(10), 3298S–3302S. https://doi.org/10.1093/jn/133.10.3298S  
  5.   De Bruin, E. A., Rowson, M. J., Van Buren, L., Rycroft, J. A., & Owen, G. N. (2011). Black tea improves attention and self-reported alertness. Appetite56(2), 235–240. https://doi.org/10.1016/j.appet.2010.12.011  
  6.   Pan, H., Gao, Y., & Tu, Y. (2016). Mechanisms of Body Weight Reduction by Black Tea Polyphenols. Molecules (Basel, Switzerland)21(12), 1659. https://doi.org/10.3390/molecules21121659
  7.   Koch, W., Zagórska, J., Marzec, Z., & Kukula-Koch, W. (2019). Applications of Tea (Camellia sinensis) and its Active Constituents in Cosmetics. Molecules (Basel, Switzerland)24(23), 4277. https://doi.org/10.3390/molecules24234277  
  8.   Bond, T., & Derbyshire, E. (2019). Tea Compounds and the Gut Microbiome: Findings from Trials and Mechanistic Studies. Nutrients11(10), 2364. https://doi.org/10.3390/nu11102364  
  9.   Furushima, D., Ide, K., & Yamada, H. (2018). Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies. Molecules (Basel, Switzerland)23(7), 1795. https://doi.org/10.3390/molecules23071795  
  10.   Beltz, L. A., Bayer, D. K., Moss, A. L., & Simet, I. M. (2006). Mechanisms of cancer prevention by green and black tea polyphenols. Anti-cancer agents in medicinal chemistry6(5), 389–406. https://doi.org/10.2174/187152006778226468