Posted on 04/08/2021 5:39:05 PM PDT by be-baw
When it comes to cognitive longevity, drinking a daily cup of tea is one of the tastiest, cheapest, and healthiest habits. Whichever type of tea you prefer, whether hot or iced, each sip is doing your body a favor.
Different herbal teas offer different health benefits. Chamomile, for example, is linked to helping keep blood sugar levels steady and alleviating the symptoms of PMS. Yerba mate tea offers a natural energy boost. And on the beautiful Greek island of Ikaria, locals sip on savory teas steeped with herbs often overlooked in other parts of the world.
Ikaria is a so-called Blue Zone, a longevity hotspot known for its extraordinary number of centenarians living with little cognitive decline or impairment. Elena Paravantes-Hargitt, RD, a registered dietitian living in Greece and the author of The Mediterranean Diet Cookbook for Beginners ($17), says that the most popular teas in Ikaria are directly linked to improving brain and heart health as well as reducing inflammation. “Herbal teas are consumed two to three times a day, not just when someone has a sore throat or stomach ache,” she says. Chances are that you already have the herbs used to make these teas in your own pantry.
The best herbal Greek teas for brain health 1. Mountain tea According to Paravantes-Hargitt, mountain Greek tea is one of the most common types of teas consumed not only in Ikaria but throughout Greece. It’s the only one on this list that may require a little effort finding, but the taste and health benefits are well worth it. “Mountain tea is an herbal tea with several varieties growing mainly in the Mediterranean,” says Paravantes-Hargitt, specifically naming the dried leaves and flowers of Sideritis plants (also known as ironwort).
“[Mountain tea] has been studied extensively and is found to positively affect cognitive ability and mood,” she says, adding that it contains phytochemicals with anti-inflammatory and antioxidant properties. Since it’s brewed with flowers and leaves, mountain Greek tea has a floral and earthy taste, that’s mild and slightly sweet. Look for mountain tea at specialty Mediterranean or Greek grocers. You can also buy it on Amazon from Traditional Medicinals ($10), Krino’s ($6), and Ancient Foods ($16).
2. Sage tea “Sage is a very common herbal beverage not only in Ikaria but all over Greece,” says Paravantes-Hargitt. Sage tea is used to help with congestion or a sore throat, but that’s not all. “Research has shown that it contains many bioactive ingredients such as camphor, alpha and beta caryophyllene, rosmarinic acid, chlorogenic acid, diterpenes, and flavonoids, all of which have antioxidant activity,” she says. These active ingredients have been linked to protection against neurological diseases, including dementia.
3. Oregano tea Oregano is commonly used in Ikarian cooking, but it’s also enjoyed as a savory tea, says Paravantes-Hargitt. In the short term, oregano tea can help calm an upset stomach. Long term, it’s another great choice for brain health. “Researchers from the U.S. Department of Agriculture compared the antioxidant activity of 39 commonly used herbs and observed that oregano had three to 20 times higher antioxidant activity than the other herbs studied,” says Paravantes-Hargitt.
4. Rosemary tea Another herbal tea commonly consumed in Ikaria is steeped with rosemary, says Paravantes-Hargitt. One study found that consuming rosemary regularly can help protect against dementia because of its high amounts of antioxidants and flavonoids.
5. Fennel tea Similar to oregano tea, fennel tea can help with an upset stomach. (It’s especially helpful with gas.) “Fennel leaves are used in Greek cooking too, in fritters, salads, bean stews, and seafood,” Paravantes-Hargitt says. Like the other Greek teas highlighted here, fennel tea has been scientifically linked to protecting against dementia when consumed on a regular basis. This is because it has antioxidants as well as fatty acids, which help protect the brain.
Of course, food and lifestyle habits also play important roles when it comes to brain health, but integrating one of these teas into your wellness routine will have long-term benefits in protecting against dementia. It certainly makes you think about using herbs you likely already cook with in a whole new way!
I drink a gallon of Luzianne iced tea every day.
That is THE best iced tea.
Heads up
Fyi
I’ll stick with my Earl Grey, thank you.
CC
So does blueberry pie and oysters Rockefeller...respectively.😀
Interesting article, thanks.
I drink Bai Socorro Supersweet Tea, 2-3-4 bottles daily.
https://www.amazon.com/Socorro-Antioxidant-Infused-Supertea-Crafted/dp/B01L9AWHSM
Three quarts of it do.
Currently trying chaga mushroom tea. Found a bunch growing on the birches in the back 40.
Hibiscus tea is considered to be helpful for lowering cholesterol when drunk freely, and also helps the urinary system. It is cooling, I make it in the summer. Goes well with fruit juice. I use it in the winter in herb blends.
I drink about 3 large mugs of black tea a day, addicted... and some herb teas. Cannot imagine drinking oregano tea - yuck! Someone gave me rooibos tea so I’m trying that, and I like chamomile, peppermint and sometimes lemongrass tea, especially in the summer.
I do make a tea mix of powdered fennel, with a bit of ginger and cardamom, and drink after meals, helps with digestion and it’s tasty. I keep a jar premixed, about 3/4 t. in a cup of boiling water, let sit until drinkable.
:-)
I drink a cup Valerian tea before bedtime..works like a sleeping pill..but no side effects.
German peppermint tea for upset stomach.
Earl Grey has been our go-to hot tea, for years. There are only a couple of brands, that we really enjoy.
“Not a mention of “Green Tea”?
Green Tea is low in oxalates, and a very low-level kidney stone producer. (Versus orange and black teas).”
From Well+Good”
Are the Health Benefits of Green Tea Worth the Hype? A Registered Dietitian Weighs In
Long before it made its way to the West, green tea was sipped in East Asia, with its earliest roots traced to China in the twelfth century. Its many health benefits were recognized from the start and green tea has always played a strong role in Traditional Chinese Medicine. To this day, China is still the number one producer of green tea.
Because green tea is one of the most popular teas in the world, it’s also one of the most studied by scientific researchers. There are thousands of studies on the health benefits of green tea and how drinking it on a regular basis affects cardiovascular health, brain health, as well as the body as a whole. Here, registered dietitian Neva Cochran, RD, explains what exactly those benefits are. She also details exactly how much green tea you need to drink a day to experience the benefits as well as tips for buying it. Keep reading for everything you need to know.
What are the health benefits of green tea?
1. It’s good for your heart
If you’re looking for something to sip on throughout the day for heart-protective benefits, Cochran says green tea is a great option. “Green tea is high in flavanols, which is a type of antioxidant, and these flavanols have been linked to reducing LDL cholesterol, also known as ‘bad’ cholesterol,” Cochran says. This, she adds, means it can lower the risk of heart disease.
A scientific article published in the journal Nutrition Review says that observations in southeastern Asian countries show a connection between green tea consumption and a decreased number of cardiovascular health problems. It also says there has been a connection between regular green tea drinking and reduced body fat, which is also connected to cardiovascular health.
2. Green tea is good for your brain
Drinking green tea does more than just support a healthy heart; Cochran says it benefits the brain, too. This, she says, is credited to its caffeine content as well as catechins, which are a type of polyphenol and antioxidant. “Catechins help protect the body from free radicals. This benefits the whole body and of course the brain as well,” Cochran says.
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An article published in the journal Phytomedicine that took into account 21 separate studies on green tea found that its consumption was linked to better attention and memory. The researchers say they believe this to be connected to the caffeine and l-theanine (an amino acid associated with calm and focus) in the tea. Between the catechins, caffeine, and l-theanine, clearly there are several components in green tea that make it such a brain health-boosting beverage.
3. Drinking green tea could improve your mood
The same paper published in Phytomedicine found that green tea was linked to feeling less anxious. “This is likely because of the l-theanine in green tea,” Cochran says. “Many scientific studies have found a connection between l-theanine and mood as well as with cognitive function,” she says. The combination of l-theanine and caffeine leads to a feeling of cognitive alertness without the jitters that some can experience with coffee.
4. It can help you feel more alert
Another benefit of the caffeine in green tea: it can help you feel more alert. While some teas, like chamomile or lavender, are more associated with feelings of relaxation or sleepiness, the caffeine content in green tea makes it more of a good one to sip throughout the day, not in the evening. Another benefit: it doesn’t have the crash that drinking coffee causes many to experience.
5. Green tea could protect against certain cancers
Cochran says green tea’s antioxidant content also means that sipping it on a regular basis could protect against certain cancers, but she also adds a major caveat to this benefit. “Green tea is by no means a silver bullet and The National Cancer Institute does not recommend for or against the use of tea to reduce the risk of any type of cancer.” Disclaimer in place, there are some components in green tea that may lessen the risk. A paper published in the journal Cancer and Metastasis Reviews says that green tea’s EGCGs (a type of beneficial catechin) have been shown to inhibit tumor growth.
While this finding is noteworthy, Cochran says some of the other claims of green tea and cancer prevention may be overblown. “[For example], a meta-analysis with eight studies on green tea and breast cancer found reduced risk in three studies but no reduction in five studies,” she says. “There is also a lack of evidence for green tea and lower risk of prostate cancer and no significant association between endometrial cancer risk and green tea consumption.”
6. It could help lower blood sugar levels
“In a meta-analysis of 22 studies with 1,584 subjects, green tea catechins significantly lowered fasting blood sugar levels,” Cochran says, adding that it may also help prevent type 2 diabetes. “[This is because] green tea can inhibit digestive enzymes that help break down sugars in the gut to slow down the absorption of sugars so blood sugar levels rise more slowly,” she says.
7. Drinking green tea is good for your bones
One benefit of drinking green tea that Cochran says is often overlooked is that it’s good for your bones. “Tea polyphenols enhance bone formation and inhibit bone breakdown resulting in greater bone strength,” she says. As one scientific paper published in Nutrition Review says, “epidemiological evidence has shown an association between tea consumption and the prevention of age-related bone loss in elderly women and men. Ingestion of green tea and green tea bioactive compounds may be beneficial in mitigating bone loss of this population and decreasing their risk of osteoporotic fractures.” In non-science speak that means milk isn’t the only bone-benefitting beverage.
8. It’s hydrating
Cochran says that because green tea has caffeine, many don’t think it’s truly a hydrating drink, but that’s not the case. “Especially for people who don’t like the taste of plain water, green tea can be extremely helpful in helping someone meet their hydration goals,” she says.
Additional nutrient content, dosage, and side effects
Clearly drinking green tea comes with many benefits. But in terms of hitting your nutrient goals for macronutrients like protein, fiber, and healthy fats, you’ll have to get them elsewhere. There are none of these nutrients in green tea. So while green tea is connected to many health benefits, it shouldn’t be mistaken as something to be consumed in the place of nutrient-rich foods.
In terms of how much green tea you have to drink to actually experience the benefits highlighted above, Cochran says the majority of scientific studies of green tea range between four to six cups a day. In terms of side effects, drinking too much could cause a headache, primarily because of the tea’s caffeine content. But other than that, it’s a low-risk beverage in terms of unwanted side effects.
Buying tips
Because green tea is so popular, it’s easy to find and sold at virtually every grocery store. If you want to get the maximum benefits from your green tea, Cochran recommends buying it loose as opposed to in pre-made teabags. “This tends to give you more of the leaf intact,” she says. “Many of the green teas in tea bags look more like a dust than bigger pieces of the tea leaf, and you’ll experience a greater benefit when the tea leaves are left more intact.” That said, even the inexpensive green tea sold in bulk still has the benefits outlined above, so she encourages people to just buy what they can afford and like the taste of.
“And actually, not everyone does like the taste of green tea,” she says. “Some people find it too grassy.” Not your thing? Instead of holding your nose and forcing it down, Cochran says to look into other teas that you actually like the taste of. “So many teas also have many of the same benefits of green tea, so find one you like!”
Still, out of all the teas out there, green tea has reigned supreme for many, many years and as you can see, there’s good reason for that. The health benefits of green tea have long been known—even before they were studied by scientists. So there’s a good reason it’s sipped loudly and proudly by so many, and chances are it still will be for a very long time to come.
Just ordered some....will give it a try :-)
Coffee girl here. I hate every single kind of tea. Blech.
IIRC, the EGCGs in green tea are also an ionophore.....helpful with China virus prevention, to get the zinc into the cell....similar to Quercetin.
I get a 1.5 gallon container, put sixteen Luzianne iced tea bags on the bottom, put a whole orange and lemon over that after slicing them with multiple deep cuts, then put a large coffee mug over the fruit. THEN fill it with filtered cold water and let it set for 24 hours. After that, stir, add water and run through a coffee filter into another container. Add sugar and enjoy.
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