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As one of the world’s oldest drinks, black tea has been enjoyed around the world for centuries. But did you know that this morning or afternoon pick-me-up can be good for you, too? Loaded with a number of nutrients, regular black tea consumption provides a less-caffeinated alternative to black coffee. Whether you drink it pure black or with a dash of milk, keep reading to learn what black tea can do for your health.
Discovered in the 17th century, black tea originates from China. Black tea comes from the camellia sinensis plant, which also produces green tea and white tea. Less common is camellia sinensis assamica, which is native to India and has bigger leaves than the camellia sinensis plant. The drink became popular and spread across Europe and its colonies.
Black tea production differs from green and white tea in that the black tea leaves oxidize for a longer period of time; oxidizing means that the tea leaves are exposed to air, allowing the leaves to darken and develop rich flavor. Fully oxidized tea leaves will be brown and black in color.
Camelia sinensis is also what gives black tea its caffeine content. Technically, tea leaves contain more caffeine than coffee does. But because you use hotter water and more beans to make coffee, its caffeine content is higher. The amount of caffeine can vary, but an average cup of tea has 47 milligrams of caffeine. An average cup of coffee contains 95 milligrams.
There are a number of ways to enjoy your cup of black tea. What's most important is brewing time, as brewing black tea for too long can result in a bitter flavor. Black tea typically brews for between two and six minutes. Some choose to add a dash of milk for creaminess, honey or sugar for sweetness, or lemon juice for a tart taste. The citrus in lemon juice can also counteract the way that black tea inhibits iron absorption.
There are more than a few ways that black tea aids a healthy diet.
The digestive system requires trillions of healthy bacteria to function properly.
The bacteria in your gut microbiome can be linked to conditions like inflammatory bowel diseases (IBD), weight loss or gain, heart health, and risk of diabetes. Black tea is rich in polyphenols, a naturally-occurring compound in fruits, vegetables, and herbs. Polyphenols can support gut health by promoting the growth of healthy bacteria.
"Bad" cholesterol refers to low-density lipoprotein, or LDL. An excess of LDL accumulates along your artery lining, narrowing blood flow to your heart and other organs, which can increase the risk of a heart attack, stroke, or heart disease. The antioxidant catechins may be responsible for black tea's cholesterol-lowering properties; certain studies have linked black tea to reduced LDL levels, as much as 11%.
High blood pressure can cause an array of health problems, including, but not limited to, vision loss, heart attack, stroke, aneurysm, and organ failure. Blood pressure, like LDL cholesterol, can be managed with diet. There are studies that link frequent black tea consumption to a decrease in systolic and diastolic blood pressure. Any decrease in blood pressure, no matter how small, will have a positive ripple effect on one's overall health.
All tea leaves contain flavonoids and polyphenols, both of which are antioxidants. Antioxidants work to repair your cells from damage by protecting them against free radicals. Antioxidants are also linked to promoting heart health and keeping the body cancer free, along with preventing other chronic diseases. Catechins, theaflavins, and thearubigins are among the primary antioxidant sources found in black tea.
Excessive sugar consumption will elevate your blood sugar, which can cause many chronic illnesses, including kidney failure, obesity, cardiovascular disease, and type 2 diabetes. Fortunately, black tea is a drink you can enjoy without sugar. Furthermore, studies on pre-diabetic subjects have shown that regular black tea consumption may improve blood sugar levels.
Any of black tea's cancer-preventing properties are linked to the antioxidants in polyphenols. Polyphenols may play a critical part in reducing the development of new cancer cells. Of course, drinking black tea is no substitute for chemotherapy, but it can help prevent you from getting cancer.
Though it doesn't have as much caffeine as coffee, black tea does contain the stimulant. Caffeine blocks adenosine receptors. Adenosine receptors, in turn, block excitatory brain chemicals, meaning these excitatory brain chemicals flow more freely, giving your brain an energy jolt. Black tea is a great alternative to coffee, particularly if you're sensitive to caffeine, or just hoping to taper down your caffeine consumption.
A few cups of black tea daily is safe for most adults. While black tea does contain less caffeine than coffee, an eight-ounce mug still includes anywhere from 40 to 120 milligrams of caffeine. Too much caffeine may cause shakiness, dehydration, a headache, diarrhea, and irregular heartbeat. Excess caffeine is not recommended for those who have anxiety disorders, and women who are breastfeeding should consult a doctor about their caffeine intake. Generally speaking, more than three cups of black tea a day may be harmful and irritate a nursing infant's digestive system.
Additionally, black tea may affect the body's ability to absorb iron. This would only be a problem for those with conditions like anemia. Black tea is also high in oxalate, and too much of that can cause kidney stones. But it would take an unusually high amount of black tea consumption to reach that point.
Ola Faleti is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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