7 Teas to Drink for a Healthier Body and Mind
Updated on October 07, 2026
Do you love sipping an energizing cup of green tea when you rise or a calming cup of chamomile before bedtime? You’re in luck: Tea is not just a refreshing drink — it may offer a host of health benefits.
For example, one study found that people who drank two or more cups of tea per day had up to a 13 percent lower risk of death from any cause, compared with those who did not drink tea. Higher tea consumption was also associated with a lower risk of death from cardiovascular disease, ischemic heart disease, and stroke. The association was strongest for those who didn’t add sugar or milk to their tea.
(It’s worth noting that some other studies have looked at tea in capsule or tablet form, which may provide participants with a more potent dose.)
Here are some of the best teas for health and their benefits.
1. Green Tea May Reduce the Risk of Type 2 Diabetes and Promote Heart Health
Many of tea’s potential medicinal benefits come from plant compounds called polyphenols — antioxidants that help scavenge free radicals (unstable particles) from the body and protect cells from harm, says Vicki Shanta Retelny, RDN, author of The Essential Guide to Healthy Healing Foods.
One possible reason that green tea is so healthy may be its especially high polyphenol content. “Green tea has a lot of polyphenols called catechins, specifically epigallocatechin-3-gallate (EGCG),” Retelny says, adding that EGCG may help fend off chronic diseases such as type 2 diabetes and cardiovascular disease (CVD).
Research backs this up, suggesting that the more green tea people drink, the lower their likelihood of cardiovascular issues. One review found that each 3-cup increase in green tea consumption was associated with a 27 percent reduction in CVD events.
Research suggests that green tea’s potential benefits extend to metabolic health too, as the beverage may help reduce the risk of type 2 diabetes by steadying blood sugar and supporting a healthy weight. In a study on half a million Chinese adults, daily green tea consumption was linked to a lower risk of type 2 diabetes. Other research has shown that, especially when combined with exercise, both green tea extract and green tea as a beverage may help lower body weight and body mass index in people with obesity.
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2. Black Tea May Promote Heart Health and Healthy Cognition
Black tea stands out because it delivers a unique combination of plant compounds, including theaflavins — antioxidants known as flavanols that give black tea its taste and color — as well as caffeine and L-theanine (an amino acid found in tea and some mushrooms).
Here’s a little tea 101: White, oolong, green, and black tea all come from the Camellia sinensis plant, but they differ based on their level of fermentation and nutritional properties.
Theaflavins in black tea may help lower cholesterol. Other flavanols in the drink may help lower stroke risk and help keep blood vessels open and flexible.
Research has also explored the effects of black tea on brain health. Some studies suggest that the beverage improves attention and alertness and increases theta brain waves (the kind associated with relaxation and memory processing). A research analysis concluded that middle-aged and older adults who drank green or black tea had a lower risk of dementia and Alzheimer’s disease than those who did not.
3. Oolong Tea May Help Protect Blood Vessel Health
If green tea is a little too mild for you, consider giving oolong a try — due to its extra oxidation, it has a more robust flavor.
“Oolong tea is a partially oxidized tea, in between black and green tea, and its concentration of polyphenols offers many health benefits,” says Rahaf Al Bochi, RDN, the Baltimore-based owner of Olive Tree Nutrition and a spokesperson for the Academy of Nutrition and Dietetics.
Research suggests that the theaflavins in oolong tea may help protect the inner lining of blood vessels against the harmful effects of elevated homocysteine, an amino acid that, in excess, can contribute to issues such as blood clots, atherosclerosis (plaque buildup), heart disease, and stroke.
4. Chamomile Tea May Aid Sleep
If you’re feeling wired at bedtime, consider sipping a cup of chamomile tea to wind down. Research suggests that chamomile may also improve sleep by helping you wake up less often during the night. “Since chamomile tea is an herbal tea that contains no caffeine, it can be a calming beverage before bed,” Retelny says. An herbal tea is one that’s not made from the Camellia sinensis plant, but rather from herbs, flowers, spices, and other ingredients that may have their own health benefits.
Better sleep isn’t the only benefit you might reap from a cup of chamomile, one of the oldest documented medicinal plants, Retelny says. Another older review suggests that chamomile tea may help alleviate premenstrual syndrome (PMS) symptoms — including anxiety and irritability. The researchers also noted the tea’s anti-inflammatory properties. In a more recent study, chamomile capsules provided better relief from emotional symptoms of PMS than a placebo, but it remains to be seen whether chamomile tea has a similar effect.
5. Ginger Tea May Help Ease Nausea and Vomiting
Got tummy troubles or a bout of morning sickness? You may want to sip some ginger tea, which could help ease digestive distress.
Research suggests that tea made from ginger, an ancient root known for its medicinal properties, shows promise as a safe and effective treatment for nausea and vomiting during pregnancy and may help alleviate symptoms of motion sickness and vertigo.
Another review notes that ginger may help reduce nausea and vomiting related to pregnancy or chemotherapy. However, some of the studies in this review looked at ginger in food and supplement forms, not as a tea.
6. Peppermint Tea Is Associated With a Healthy Digestive System
Peppermint is known for promoting healthy digestion. “Peppermint contains a compound called menthol that can help relax the intestinal tract and help relieve bloating,” Al Bochi says.
Research supports this claim, suggesting that peppermint may be especially helpful in alleviating symptoms of irritable bowel syndrome, which can include bloating, diarrhea or constipation, and feeling uncomfortably full. That said, studies have yet to specifically address the role of peppermint tea (as opposed to peppermint supplements).
Other research suggests that peppermint could relieve discomfort and calm the stomach during gastrointestinal endoscopy procedures. If you’ll be undergoing this procedure, it may be worth asking your doctor if peppermint tea is worth a try.
7. Hibiscus Tea May Play a Role in Lowering Blood Pressure
Hibiscus tea, which is made from dry hibiscus leaves, doesn’t just taste tangy and delicious — it may help your ticker too.
A research review found that hibiscus may help reduce blood pressure, cholesterol, blood sugar, body fat, and iron deficiency.
There may also be cognitive health benefits to hibiscus tea. In one small study, people who drank a hibiscus beverage had better word recall on a visual verbal learning test than people who drank a placebo. They also had significantly lower blood sugar at 30 and 45 minutes after eating. The researchers note, however, that these findings require further study.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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- Best R. A Review of the Digestive, Respiratory and Nocioceptive Benefits, Associated Performance Outcomes and Clinical Considerations Following Mint and Menthol Application. Medical Research Archives. January 31 2023.
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- Montalvo-Gonzalez E et al. Physiological Effects and Human Health Benefits of Hibiscus sabdariffa: A Review of Clinical Trials. Pharmaceuticals. April 12, 2022.
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