Black Tea Health Benefits Supported by Evidence

Black Tea Health Benefits Supported by Evidence

Black tea has a high concentration of antioxidants that may enhance gut and heart health, and decrease “bad” LDL cholesterol, blood pressure, and blood sugar levels. Black tea is one of the most popular drinks in the world, second only to water. It is derived from the Camellia sinensis plant and is frequently combined with other plants to create tastes like Earl Grey or chai. Although it has less caffeine than coffee, it has a more pungent taste and caffeine than other teas. Due to its abundance of antioxidants and other substances that may help reduce inflammation in the body, black tea has several additional health advantages.

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The Benefits of Black Tea

Here are scientifically proven health advantages of black tea:
  • Antioxidant Properties

    A wide range of health advantages is associated with antioxidants. Consuming them can lessen cell damage and assist the body get rid of oxidants. As a result, the chance of developing chronic diseases may be reduced. Black tea, among other foods and drinks, includes a form of antioxidant called polyphenol. The principal antioxidants in black tea include polyphenol groups such as catechins, theaflavins, and thearubigins, which may enhance general health. Theaflavins and thearubigins in black tea have been linked to a higher risk of developing diabetes, obesity, and high cholesterol, according to a rat trial. Theaflavins and thearubigins were shown to lower cholesterol and blood sugar levels. The impact of oolong tea catechins on body weight was investigated in an earlier study. It was discovered that people who drank tea with 690 mg of catechins every day for 12 weeks had less body fat. Antioxidants are included in various supplements, but the best method to eat and drink them is through food and drink. Several studies have shown that taking antioxidant supplements might be harmful to your health.

  • Boosts Heart Health

    The flavonoids found in black tea are another class of antioxidants that are good for the heart. Flavonoids are also present in dark chocolate, red wine, and fruits and vegetables, in addition to tea. Regularly consuming them may help lower several heart disease risk factors, such as high blood pressure, high cholesterol, raised triglyceride levels, and obesity. According to a comprehensive analysis of research, there was a 4% reduced risk of death from heart disease, a 2% lower risk of heart attack and other cardiovascular events, a 4% lower risk of stroke, and a 1.5 % lower risk of death from all causes for every cup of tea drunk daily. In a different sizable prospective research, it was discovered that daily tea drinkers had a 10% lower risk of significant cardiac events like heart attacks and an 8% lower risk of heart disease compared to non-drinkers. Including black tea in your daily routine is a simple method to increase your dietary intake of antioxidants and may lower your chance of developing future health issues.

  • Lowers Bad Cholesterol

    The body has two lipoproteins that carry cholesterol throughout the body. One is low-density lipoprotein (LDL), while the other is high-density lipoprotein (HDL) (HDL). LDL is regarded as the "bad" lipoprotein since it carries cholesterol to all of the body's cells. In contrast, HDL is regarded as the "good" lipoprotein since it carries cholesterol out of your cells and to the liver where it is eliminated from the bloodstream. Plaques, which are waxy deposits in the arteries, can form when the body has an excessive amount of LDL. Heart failure or stroke may result from this. Thankfully, some research suggests that drinking tea may help lower LDL cholesterol. Drinking black tea significantly lowered LDL cholesterol by 4.64mg/dL, according to one evaluation of research. People with increased risk of heart disease experienced this impact more strongly. A different trial found that patients with borderline-high cholesterol who drank five cups of black tea per day did not substantially lower their total, HDL, or LDL cholesterol levels when compared to a placebo.

  • Improves Gut Health

    According to studies, your health may be significantly influenced by the sort of bacteria in your gut. Some of the bacteria in your stomach are good for your health, but not all of them. Indeed, some research has indicated that the kind of bacteria in the digestive tract may be crucial in lowering your chance of developing certain illnesses, including inflammatory bowel disease, type 2 diabetes, cardiovascular disease, obesity, and cancer. Black tea's polyphenols may contribute to the maintenance of a healthy gut by encouraging the growth of beneficial bacteria while stifling the growth of harmful ones. Black tea also has antibacterial characteristics that help heal the lining of the digestive tract, fight off pathogens, enhance gut flora, and boost immunity. Before drawing any firm conclusions on the relationship between black tea and immune system performance, more investigation is necessary.

  • Reduces Blood Pressure

    High blood pressure increases your chances of suffering from heart and kidney failure, stroke, eyesight loss, and heart attack. Thankfully, making dietary and lifestyle adjustments can reduce your blood pressure. The effects of tea consumption on blood pressure in those with hypertension, or high blood pressure, were examined in one research. According to the review, regular tea consumption reduced hypertensive patients' systolic and diastolic blood pressure by 4.81 mm Hg and 1.98 mm Hg, respectively. Additionally, individuals who drank tea daily for more than three months saw even bigger drops in their systolic and diastolic blood pressure. Another analysis of research examining the impact of black tea on blood pressure discovered that when compared to controls, drinking black tea significantly lowered both systolic and diastolic blood pressure. Men and individuals who drank black tea for more than seven days experienced the benefits more strongly. Daily black tea consumption, along with other lifestyle changes like stress reduction techniques, may help those with high blood pressure.

  • Reduces Risk of Stroke

    When a blood artery in the brain is either clogged or bursts, a stroke may ensue. It is the second most common cause of death around the globe. Thankfully, 80% of strokes can be avoided. For instance, controlling your diet, exercise, blood pressure, and smoking cessation can all help lower your risk of stroke. Unexpectedly, research has shown that consuming black tea may help lower the risk of stroke. The connection between consuming tea or coffee and the incidence of stroke, dementia, and post-stroke dementia was examined in prospective research involving 365,682 participants. The study revealed that after tracking people for more than 11 years, those who drank at least two cups of tea each day had a 16% lower risk of ischemic stroke than those who did not. Another study examined the relationship between drinking tea and the risk of stroke using genetic variables linked to tea intake. According to the study, your risk of stroke is reduced if you are genetically prone to drinking more tea every day.

  • Lowers Blood Sugar

    You may be more susceptible to health issues including type 2 diabetes, obesity, cardiovascular disease, renal failure, and depression if your blood sugar levels are high. There is evidence that high sugar intake raises blood sugar levels and increases the risk of type 2 diabetes, especially when it comes to sugary beverages. The pancreas releases the hormone insulin when you eat sugar. Including muscle and liver cells, insulin enables the sugar to enter cells where it may be stored as energy or glycogen. A separate hormone called glucagon is released when the body needs to consume energy and it aids in the breakdown of glycogen to provide energy. If you ingest more sugar than your body can store as glycogen, the extra sugar is converted to fat and stored in your body.

    According to research, drinking black tea after a meal or snack may help reduce your blood sugar, commonly known as postprandial glucose. Black tea may improve the body's ability to utilise insulin, according to research. In a limited trial, males with obesity and insulin resistance were examined to see if drinking black tea affected their insulin response. Participants drank 100 ml of black tea, beet juice, or water together with 75g of glucose. Those who drank black tea along with the glucose had an insulin response that was around 29% lower than those who drank water. This implies that drinking black tea, especially after a high-sugar meal or snack, may assist to increase insulin sensitivity.

    Check the container label when purchasing black tea, especially if it is pre-made. Black tea that has already been prepared in certain brands is sweetened with extra sweeteners like sucrose or high fructose corn syrup. Look for tea that has been prepared already and is designated as unsweetened.

  • Reduces Risk of Cancer

    There are more than 100 distinct forms of cancer, some of which cannot be prevented. However, the polyphenols in black tea may help reduce the growth of some cancers and encourage cancer cell death. Drinking tea is linked to a decreased risk of mouth cancer, according to a thorough analysis of research looking at how tea affects cancer risk. According to scientists, tea may also be linked to a decreased chance of developing other malignancies, such as cancers of the thyroid, lungs, ovaries, breasts, and digestive tract, however more rigorous research is required to be sure. The impact of consuming green and black tea on the risk of endometrial cancer was the subject of another evaluation of research. According to the study, individuals who drank the greenest tea had a 22% lower chance of developing endometrial cancer. Furthermore, every additional cup of green tea consumed each day was linked to an 11% lower chance of getting endometrial cancer. Consuming black tea did not appear to significantly increase the risk of endometrial cancer, though. Black tea has the potential to help lower the risk of several cancers, while it shouldn't be thought of as a substitute for conventional cancer treatments. To more precisely pinpoint the relationship between black tea and cancer cells, further human studies are required.

  • Improves Concentration

    Black tea includes caffeine and L-theanine, an amino acid that helps with attention and alertness. L-theanine makes the brain's alpha activity more active, which promotes calm and improves attention. The effects of L-theanine on the brain have been linked to drinks with caffeine and L-theanine has the highest impact on attention. This might explain why many people report having more consistent energy after consuming tea as opposed to other caffeinated drinks like coffee. Participants in one short trial that examined the impact of black tea on cognitive function drank either 250ml of black tea or water. Following that, they underwent assessments of executive function, ongoing attention, memory, and mathematical computation. Individuals who consume black tea completed cognitive tasks substantially more quickly, had better recall, and committed fewer mistakes. According to the authors, even a tiny amount of black tea can enhance cognitive function. Black tea is therefore a fantastic beverage if you want to increase energy and attention without consuming a lot of caffeine.

If you’re searching for a low-calorie, unsweetened beverage that has less caffeine than coffee or energy drinks, black tea is a fantastic choice. It has a strong flavour that is distinctive and is rich in antioxidants, which have many positive health effects. These could include lowered blood pressure, greater gastrointestinal health, and lower cholesterol. The best part is that it is simple to produce and is readily available in many places and online. Consider trying black tea if you haven’t already to enjoy its many health advantages.