Black tea is high in antioxidants, which may have benefits such as improved heart health and gut health, lower “bad” LDL cholesterol and blood pressure levels, and lowered blood sugar levels.
Besides water, black tea is the most popular beverage in the world.
It is made from the Camellia Sinensis Plant and is often mixed with other plants to create flavors such as Earl Grey, chai, or Chai.
It has a stronger flavor and more caffeine than other teas. However, it contains less caffeine than coffee.
Because black tea contains antioxidants, compounds that can help lower inflammation and other health benefits, it is also a great choice.
Black tea benefits
These are the health benefits of black tea, as proven by science.
Antioxidants have a variety of health benefits.
They can be used to reduce cell damage and free radicals. This may reduce the chance of developing chronic diseases.
Polyphenols form a type of antioxidant in certain foods, such as black tea.
The main sources of antioxidants in black tea are groups of polyphenols such as catechins and theaflavins. They may also promote overall health.
One study on rats examined the roles of theaflavins and thearubigins and their impact on diabetes, obesity, and high cholesterol. The results showed that theaflavins and thearubigins decreased cholesterol and blood sugar.
A previous study looked at catechins’ effects on body fat in oolong tea. The study found that people who consumed 690mg of catechins daily for 12 weeks had a decrease in body weight.
Although many supplements contain antioxidants, consuming them through food and drinks is best. Research has shown that antioxidants taken in supplement form can cause health problems.
2.It may boost heart health.
Flavonoids are another group of antioxidants found in black tea that help with heart health.
Flavonoids are also found in tea, red wine, and dark chocolate.
Regular consumption of them may reduce the risk factors for heart disease, such as high blood pressure, high cholesterol, and elevated triglyceride levels.
A large review of studies showed that tea consumption was associated with a lower chance of dying from heart disease, stroke, and other cardiovascular events.
Another prospective study showed that those who drink tea every day have an 8% lower risk of developing heart disease and a 10% lower risk of major cardiac events like heart attacks than those who did not consume tea for the past 12 months.
Black tea can be a great way to add antioxidants to your diet, possibly reducing your chance of developing future health problems.
3.May lower LDL cholesterol
Two lipoproteins are essential for transporting cholesterol throughout the body.
The first is low-density Lipoprotein (LDL), while the second is high-density Lipoprotein (HDL).
LDL, which transports cholesterol from cells in the body, is considered the “bad” lipoprotein. HDL, on the other hand, is considered to be the “good” lipoprotein. It transports cholesterol from cells to the liver for removal from the bloodstream.
Plaques are formed when there is too much LDL. This can cause problems such as stroke or heart failure.
Some studies have shown that drinking tea can help lower LDL cholesterol.
A review of well-designed studies showed that black tea significantly decreased LDL cholesterol levels by 4.64mg/dL. People at higher risk for cardiovascular disease were more affected by this effect.
In another study, five cups of black-tea daily were not shown to significantly lower total, HDL, or LDL cholesterol levels in borderline-high-cholesterol patients than a placebo.
4.It may improve your gut health.
Study after study has shown that your health may be affected by the type of bacteria in your gut.
Some bacteria in your gut may be beneficial to your health.
Some studies suggest that gut bacteria may be a key factor in reducing the risk of certain conditions such as type 2 diabetes, inflammatory bowel disease, and obesity.
Black tea’s polyphenols may aid in maintaining a healthy stomach by encouraging growth and inhibiting bad bacteria.
Black tea may also have antimicrobial properties, killing harmful substances and increasing gut bacteria and immunity. They also help to repair the lining of the digestive tract.
Further research is necessary before concluding the role of black tea and immune function.
5.Might help lower blood pressure
High blood pressure could increase your risk of stroke, heart attack, heart disease, heart failure, heart disease, heart attack heart disease, and vision loss. Your blood pressure can be reduced by lifestyle and dietary changes.
A review of studies that were well-designed examined the effects of tea on blood pressure in hypertensives.
A review showed that regular tea consumption helped lower hypertension patients’ systolic and diastolic blood pressures. Tea drinkers who had been drinking tea for more than three months saw even greater systolic, and diastolic blood pressure drops.
A second review of studies on the effects of black tea on blood pressure revealed that black tea had a significant impact on both systolic. Black tea drank for more than seven days had greater effects on men and women.
High blood pressure sufferers may find it beneficial to drink black tea daily and incorporate other lifestyle modifications such as stress management strategies.
6.This may help to reduce stroke risk.
A stroke can happen when the blood vessels in the brain become blocked or ruptured. It is the world’s second leading cause of death.
It is possible to prevent 80% of strokes. Managing your weight, exercise, blood pressure, and smoking can all help to reduce stroke risk.
Studies have shown that black tea can help lower the risk of stroke.
A prospective study of 365.682 people examined the relationship between tea and coffee and stroke risk, dementia, and post-stroke.
The study followed participants for more than 11 years and found that people with at least two cups of tea per day had a 16% lower chance of suffering from ischemic stroke.
Another study looked at genetic predictors of tea consumption to establish a link between stroke risk and tea drinking.
The study found that people who drink more tea daily are less likely to suffer from stroke.
7.May lower blood sugar levels
High blood sugar levels can increase your risk for health complications such as type 2 diabetes and obesity.
It has been proven that excessive consumption of sugar (especially sweetened drinks) can increase blood sugar levels and increase the risk of developing type 2 diabetes.
The pancreas releases a hormone called Insulin when you eat sugar. Insulin is a hormone that allows sugar to enter cells (including muscle cells and liver cells) to be stored as energy or glycogen. To help the body release energy, another hormone, glucagon, is released. The excess sugar is stored in fat if it’s consumed more sugar than the body can store.
Research has shown that drinking black tea after a meal or snack may lower blood sugar, also called postprandial glucose.
A small and well-designed study examined the effects of black tea on blood sugar levels after consuming a high-sugar drink.
Twenty-four people with pre-diabetes and others had to drink a high-sugar beverage with either a low or high-dose black tea or a placebo. The postprandial blood sugar levels of those who consumed low- or high-dose black tea were significantly lower than those who drank a placebo.
Studies have shown that black tea may increase insulin use in the body.
One small study examined the impact of black tea consumption on insulin response in obese men and those with insulin resistance.
Participants consumed 75g of glucose with 100 ml of black tea, beetroot liquid, or water. The insulin response of those who consumed black tea with glucose was 29% lower than those who drank water.
This suggests that black tea can help increase insulin sensitivity, especially after a high-sugar snack or meal.
It is important to read the label before you buy black tea, particularly pre-made tea. Pre-made black teas may be sweetened with sucrose or high fructose Corn syrup. Pre-made tea can be found labeled non-sweetened.
8.It may reduce your risk of developing cancer
There are over 100 types of cancer. Some can’t be prevented.
However, black tea’s polyphenols may slow the development of certain cancer types and promote the death of cancer cells.
A thorough review of studies on the effects of tea on cancer risk found that tea consumption is associated with lower rates of oral cancer.
According to the authors, tea may be associated with lower rates of certain cancers, such as cancers of your gastrointestinal tract, breasts, and ovaries. However, more rigorous studies are required to confirm this.
A second review looked at the effects of green and black teas on endometrial cancer.
Study results showed that endometrial carcinoma risk was 22% lower for those who consumed the greenest tea. An 11% reduction in endometrial cancer risk was found for every cup of green tea consumed daily.
There was no association between endometrial cancer risk and black tea consumption.
While black tea should not consider an alternative to treatment for cancer, some studies have shown that black tea can help lower the risk of certain types.
More research is needed in humans to understand the relationship between black tea consumption and cancer.
9.This may improve the focus
Black tea has caffeine and an amino acid called L-theanine that can increase alertness and focus.
L-theanine improves the alpha activity in your brain. This results in relaxation and better focus.
Study results have shown that caffeine and beverages containing L-theanine have the greatest effect on focus.
This could explain why people report having more energy after drinking tea than caffeinated drinks like coffee.
Participants were offered 250ml of black or regular tea. This was in a small study examining black tea’s effects on cognitive performance. The participants were tested on executive function, sustained focus, memory, and mathematic calculation.
Black tea benefited from a faster rate of cognitive tasks, improved memory, and reduced errors.
According to the authors, even a small amount can increase cognitive processing.
Black tea is a great choice to increase energy and focus, but it does not have too much caffeine.
10.It’s easy to make
Black tea is not only good for you, but it’s also easy to make.
First, boil the water to make black tea. You can use store-bought tea bags to make black tea. Add the tea bag to a cup and then fill it with hot water.
You should use 2 to 3 grams of loose-leaf tea for every six ounces of water.
The tea should be allowed to steep in the water for at least 3 minutes, depending on how you like it. You can make stronger tea by using more tea leaves or steeping the tea for longer.
After steeping, take out the tea bags or leaves from the water. Enjoy!
The bottom line
Black tea is the best choice if you’re looking for a low-calorie and non-sweetened option with less caffeine than energy drinks or coffee.
It is a unique, strong flavor with lots of antioxidants. This can have many health benefits. They may help with cholesterol levels, gut health, and blood pressure.
It’s easy to make, and you can find it in many stores and online.
Black tea is a great option for health, especially if you haven’t tried it before.