The latest health studies and news reports trumpet the health benefits of drinking tea daily, but are these benefits accurately described? What types of tea benefit human health, and how much should you drink? And does the science support the claims of health benefits of drinking tea?

For over a thousand years, farmers harvest leaves, shoots and stems of the Camellia sinesis plant to create tea. White, oolong, green and black tea all come from this plant, a shrub native to many Asian countries. The color of the tea depends on when the tea is harvested and how it is processed. White tea, for example, is created from the young, tender leaves harvested in springtime. Common black tea, one of the most popular drinks in the United States, contains mature leaves, stems and shoots of the same plant.

Health Benefits of Drinking Tea

All teas contain ingredients to improve health. While scientific studies are only just beginning, many points to the following elements in tea that improve health:

• Antioxidants: Antioxidants neutralize free radicals, natural byproducts of metabolism. Free radicals may damage cells, causing uncontrolled cell growth and cellular abnormalities that are the precursors to tumors and cander. The main antioxidant contained in tea is epigallocatechin, or EGCG for short. Green tea contains the most EGCG. Studies conducted at the U.S. National Cancer Institute and Kyushu University, Japan, point to EGCG as having potential anti-cancer properties. It appears in laboratory experiments to inhibit the growth of cancer cells and reduce the number and size of tumors.
• Oxalates: Oxalates mop up free iron in the body. Iron is used for oxygen transport by the cells. Lack of iron causes anemia, but too much iron is just as bad. Tannin, a major ingredient in black tea, blocks iron absorption. While this is good news for anyone who has too much iron, those with anemia would be wise to switch to green or white tea.
• Caffeine: Caffeine earned a bad reputation by making people jittery, and many studies point to its ill effect on pregnant women and unborn children. However, caffeine improves short-term memory and awareness, as many a student cramming for exams can attest. Used judiciously, the caffeine in tea promotes alertness. The darker the tea, the more caffeine it contains. White and green tea contain the least amount of caffeine, usually less than 35 milligrams per cup, while black tea contains up to 75 milligrams, depending of course on how long it steeps and how it's brewed.

Health Benefits of Various Teas

Keep in mind that researchers have not drawn conclusive evidence to prove any one particular health benefit from drinking tea. Various health benefits have been attributed to the major types of tea. These include:

• Green Tea: Studies indicate that green tea has potent anti-cancer properties. Some studies indicate heart-health benefits. Other benefits include weight loss. Some researchers believe that the EGCG found in large quantities in green tea also decreases appetite. The caffeine in all types of teas slightly increases metabolic rate, thus burning more calories.
• Black Tea: Black tea's powerful antioxidants also inhibit cancer cells and tumor growth. Tannins reduce excess iron.
• White Tea: Early indications in laboratory experiments point towards cancer reduction.

Health Benefits of Tea - Without the Caffeine

Reduce the Caffeine in Tea Naturally

If you want to switch to tea as a health alternative, but don't want all that caffeine, there's a simply trick to naturally reduce the amount of caffeine in your cup of tea. Take a teapot and spoon loose leaf tea into the pot. Cover the leaves with half a cup to one cup of boiling water. After one minute, strain the leaves, discarding the water. You've just reduced the amount of caffeine in the tea. Most of the caffeine seeps into the water within the first minutes. Now brew your tea as usual. This is a great trick to reduce the caffeine in the tea without resort to decaffeinated teas. The decaffeination process frequently uses harsh chemicals, including chlorine, to remove caffeine. This method uses only water and removes a considerable amount of caffeine.

Compared to coffee and cola drinks, however, tea is the best beverage choice. Tea contains about as much caffeine as the average cola drink, yet has healthful properties and none of the sugar and artificial colors and sweeteners. Green and white tea contains the least amount of caffeine, around 35 milligrams per cup, while black contains the most. Shorten brewing time and use the tip above to reduce the amount of caffeine in tea.

What About Herbal Teas?

Herbal teas contain infusions of the leaves of medicinal herbs. Many herbal teas are great for health, and contain compounds used by healers for centuries. Herbal teas, properly called tisanes, can be made at home or purchased in tea bags or as loose leaf tea from health food stores and groceries stores. Some of the easiest herbal teas to incorporate into the diet and the health benefits of herbal teas include:

• Chamomile: Chamomile flowers form the basis for chamomile tea. It's a soothing, calming tea and wonderful for stomach upset.
• Dandelion: Yes, the weed that plagues your lawn can also be brewed into a tea (although we don't recommend do it yourself; purchase tea bags for safe drinking!). Dandelion is an excellent diuretic, useful for women who retain water prior to menstruation or anyone who is retaining water. It tastes rather bitter, so add some honey to sweeten it.
• Echinacea: Roots of the echinacea plant create a tisane with powerful immune system stimulating properties. It's often combined with the herb goldenseal. Do not take this tea if pregnant as it can have ill efffects on mother and child!
• Nettles: Nettle teas also produce a diuretic effect. Nettles are an all around good tonic tea, full of minerals, iron, vitamins and chlorophyll.
• Peppermint: Peppermint tea tastes great and calms the stomach.

With all herbs, if you're taking any medications or have a medical condition, consult and herbalist or qualified medical practitioners for advice. Some herbs interact with prescription medications, so always tell your doctor if you take herbal supplements or drink herbal teas.

Many teas claiming to be herbal teas simply contain flavored ingredients. While these are great to drink for pleasure, few have health benefits. They're delicious, calorie and often caffeine free alternatives to other beverages, but for optimium health benefits, choose true herbal tisanes and teas or black, green or white tea.