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. 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
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. What’s more, chamomile is also believed to have antibacterial, anti-inflammatory, and liver-protecting effects. Other research also shows that chamomile could improve blood sugar control and ease symptoms of premenstrual syndrome (PMS).
- Peppermint tea
Though peppermint tea is most popularly used to support digestive health, it also has antioxidant, anticancer, antibacterial, and antiviral properties. Several studies have shown that preparations of peppermint oil can help relieve indigestion, nausea, stomach pain, and other symptoms of irritable bowel syndrome. 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.
- Ginger tea
Ginger tea packs a punch of disease-fighting antioxidants and is a well-known remedy for nausea. 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.
Evidence also suggests that ginger may help prevent stomach ulcers, relieve indigestion, and reduce pain associated with menstruation. What’s more, some studies show that ginger supplements could improve blood sugar control and lipid levels in people with diabetes.
- Hibiscus tea
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. What’s more, another study found that taking hibiscus tea extract for 6 weeks significantly decreased oxidative stress in male soccer players. However, be sure to talk with a doctor before drinking hibiscus tea if you’re taking diuretics, as it may interact with your medications.
- Echinacea tea
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. 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.
- Rooibos tea
Rooibos is an herbal tea that was historically used for medicinal purposes. Though more research on humans is needed, one study found that rooibos may have anti-allergy effects. 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. Moreover, some older studies suggest that rooibos tea could also lower blood pressure and cholesterol levels.
- Sage tea
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. 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. While more research is needed, some studies suggest that sage may also help lower levels of total and LDL (bad) cholesterol levels.
- Lemon balm tea
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. Research has also found that drinking lemon balm may increase the body’s natural antioxidant enzymes, which help protect the body from oxidative damage. Additionally, one review found that lemon balm could even improve symptoms of depression and anxiety, without serious side effects.
- Rose hip tea
Rose hip tea is high in vitamin C and beneficial plant compounds with anti-inflammatory properties. Several older studies have found that rose hip powder may help reduce inflammation and improve symptoms related to rheumatoid arthritis and osteoarthritis, including pain. Studies have also found that rose hips may also be beneficial for weight management, helping decrease body mass index (BMI) and belly fat. Still, more recent human studies are needed to confirm the potential benefits of rose hip tea.
- Passionflower tea
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. Some other research suggests that passionflower may help relieve symptoms of anxiety, especially during dental procedures.
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Medically reviewed by Amy Richter, RD, Nutrition — By Taylor Jones, RD and Rachael Ajmera, MS, RD (healthline.com)
