What is the healthiest way to have tea?

January 2, 2026 •

4 min read

While tea is one of the most widely consumed beverages globally, research has shown that brewing it incorrectly or adding unhealthy ingredients can diminish its health benefits. The healthiest way to enjoy your cup depends on several factors, from the tea's quality and preparation method to the add-ins you choose. This guide will explore how to maximize the antioxidant power and nutritional value of your daily brew.

Quick Summary

This guide provides expert advice on maximizing tea's health benefits through proper preparation, ingredient selection, and mindful consumption. It explores the differences between loose leaf and tea bags, hot versus cold brewing methods, and healthy additions like lemon or spices. The article also addresses concerns like microplastics and the dangers of drinking tea that is too hot.

Key Points

Choose Loose Leaf: Opt for loose leaf tea and reusable infusers made from glass or steel to avoid microplastics found in some conventional tea bags.
Brew at the Right Temperature: For hot tea, let water cool slightly from boiling and wait until the brewed tea is below 140°F (60°C) before drinking to reduce cancer risk.
Consider Cold Brewing: Cold brewing can yield a less bitter, sweeter brew that preserves more heat-sensitive antioxidants, especially in green and herbal teas.
Add Citrus for a Boost: A squeeze of lemon can increase the absorption of tea's beneficial antioxidants, but add it after brewing to protect its vitamin C content.
Flavor with Spices and Honey: Use spices like cinnamon and ginger or a touch of honey for flavor instead of refined sugar, adding extra antioxidants and anti-inflammatory properties.
Store Tea Properly: Keep tea leaves in an airtight, cool, dark place away from heat and light to preserve potency and flavor.
Enjoy Plain or with Alternatives: Dairy milk may bind with some antioxidants; for maximum benefits, enjoy tea plain or with non-dairy alternatives.

Prioritizing Purity: Loose Leaf vs. Tea Bags

One of the most significant steps toward a healthier cup of tea is choosing the right vessel. Studies have revealed that many conventional tea bags, especially those with a silky, mesh-like appearance, can release billions of microplastics and nanoplastics when steeped in hot water. While the long-term health effects are still being researched, it is a risk many prefer to avoid.

Loose leaf tea, brewed in a reusable stainless steel, ceramic, or glass infuser, is the safest choice to avoid these contaminants. Not only is it plastic-free, but loose leaf tea often contains whole or larger pieces of the leaf, which are less prone to oxidation and can yield a higher antioxidant load than the "dust" found in many bags. For convenience, look for plastic-free, plant-based tea bags made from materials like corn starch (PLA) or abaca, though even these are best composted industrially.

Brewing for Maximum Benefits: Temperature and Time

The method of brewing plays a critical role in unlocking the full potential of your tea's antioxidants. However, it's a balance—very hot temperatures can be detrimental to your health, while insufficient heat won't extract the beneficial compounds.

For Hot Brews: Research suggests that optimal antioxidant extraction occurs between 80-100°C (176-212°F). The key is to let the water cool slightly after boiling before adding your tea. After steeping for 3-5 minutes, allow the brew to cool below 60°C (140°F) before drinking. Studies have linked drinking tea hotter than this temperature to an increased risk of esophageal cancer.
For Cold Brews: Brewing tea in cold or room-temperature water for an extended period (8-12 hours) preserves more heat-sensitive antioxidants and results in a smoother, less bitter flavor due to fewer tannins being released. Cold brewing is excellent for green and herbal teas.

Enhancing Your Brew: Healthy Add-Ins

While many people reach for sugar or artificial sweeteners, a healthier cup of tea can be naturally flavored with ingredients that boost nutrition and add complex flavors without unnecessary calories.

Lemon or Citrus: A squeeze of lemon or orange juice can significantly increase the bioavailability of green tea's polyphenols. The acidity aids in extracting more antioxidants from the tea leaves. Just be sure to add it after brewing to avoid breaking down vitamin C with the heat.
Spices: Spices like ginger, cinnamon, and cardamom are not only delicious but also packed with anti-inflammatory and antioxidant properties. These are perfect additions to black tea, creating a flavorful and healthy chai.
Honey: Used in moderation, honey can provide natural sweetness along with antibacterial and anti-inflammatory benefits. Unlike refined sugar, raw honey offers a low glycemic index and additional phytonutrients.

Comparing Popular Teas for Health

Not all teas are created equal, and their health benefits vary based on processing and compounds. Here is a brief comparison of some popular types:


Feature	Green Tea	Black Tea	Herbal Tea (e.g., Rooibos)
Processing	Minimally processed; leaves steamed to prevent oxidation.	Fully oxidized, resulting in a darker color and robust flavor.	Made from various plants, not the Camellia sinensis plant; naturally caffeine-free.
Key Antioxidants	High concentration of catechins, especially EGCG.	Rich in theaflavins and thearubigins.	Varies by plant; Rooibos contains unique flavonoids.
Metabolism & Weight	Higher catechin content may provide a slight edge for metabolism.	Also supports metabolism, and its polyphenols promote beneficial gut bacteria.	Depends on the specific herb; generally not known for significant metabolic effects.
Caffeine Level	Lower than black tea; provides a calm, focused energy due to L-theanine.	Higher caffeine content; offers a stronger energy boost.	Naturally caffeine-free, making it ideal for evening consumption.

Storage and Freshness: An Often Overlooked Factor

To maintain the highest antioxidant capacity, tea should be stored properly. Research shows that tea's beneficial compounds, like polyphenols, are sensitive to light, heat, and moisture. Store your tea in a cool, dark, and dry place in an airtight container to preserve freshness. Using tea soon after purchase is also recommended, as polyphenol counts can decrease significantly over time. For green tea, aim to consume it within 6 months of the harvest date, and for black and oolong within one year for optimal potency.

Conclusion

Achieving the healthiest cup of tea is an intentional process that begins with choosing high-quality, loose leaf tea to avoid potential microplastic exposure. The brewing method is crucial, with both hot brewing (after cooling slightly) and cold brewing offering distinct benefits for antioxidant preservation. By naturally flavoring your tea with items like lemon, spices, or honey and avoiding excessive sugar and milk, you can enhance both the taste and nutritional value. Ultimately, the healthiest way to have tea involves a mindful approach to selection, preparation, and consumption, ensuring you get the maximum benefit from this ancient and healthful beverage. For more information on tea varieties and their antioxidant properties, consider consulting studies from reputable sources like the National Institutes of Health.

The Final Sip: A Summary

To maximize the health benefits of your tea, opt for loose-leaf varieties and brew in a ceramic or steel infuser. Cold-brewing is excellent for preserving delicate antioxidants, while hot brewing requires attention to temperature to prevent burning beneficial compounds and risking esophageal damage. Flavor your tea naturally with lemon or spices instead of sugar, and store it properly to maintain freshness and potency.

Frequently Asked Questions

Both green and black teas offer significant health benefits, but they differ due to processing. Green tea retains more catechins, while black tea's oxidation creates theaflavins. Green tea is often linked to weight management, while black tea is known for heart and gut health benefits. The best choice depends on your specific health goals and taste preference.

Some studies suggest that the proteins in milk may bind with tea's antioxidants, potentially reducing their availability. However, the effect is often considered minimal, and tea with milk can still be part of a healthy diet, particularly for those concerned about calcium intake. To maximize antioxidant absorption, it's best to drink it plain or with a squeeze of lemon.

To avoid microplastics, use high-quality loose leaf tea with a reusable stainless steel, ceramic, or glass infuser. If you prefer tea bags, look for brands that explicitly state they are plastic-free and made from natural, compostable materials.

For most teas, brewing water just below boiling (80-100°C or 176-212°F) is ideal for extracting antioxidants. However, it is crucial to let the tea cool to below 60°C (140°F) before drinking to avoid increasing the risk of esophageal cancer.

Cold brewing, which involves steeping tea in cold water for a long time, preserves more of the heat-sensitive antioxidants and results in a smoother, less bitter taste. For those looking to avoid bitterness and maximize certain nutrients, cold brewing is an excellent method, especially for green tea.

Some individuals may experience acidity or digestive upset when drinking strong tea on an empty stomach due to its tannins. It is generally recommended to have tea with or after a light meal, or to wait a few hours after eating to avoid interfering with iron absorption.

Instead of refined sugar, you can sweeten your tea with natural ingredients like honey (in moderation), stevia, or by adding naturally sweet spices like cinnamon. You can also try infusing it with fruits like berries or peaches for natural flavor.