Health Benefits Of Black Tea
It is one of the most beloved beverages in the world. From the Chinese to the British, it has become integral to cultural events, political summits, and everyday life. Drinking tea is a great way to unwind, but its chemical properties also boast an extensive array of health benefits. it has been shown to protect heart health and may even prevent cancer.
In this article, we will learn about the benefits for black tea and its side effects. The tea can enhance your overall health, skin, and hair. Keep reading.
Nutrition Facts
It is mainly rich in antioxidants known as polyphenols. It also has minimal amounts of sodium, protein, and carbohydrates. Here is the nutrition chart
- Serving size – 100 g
- Calories 1
- The flavin-3 3′-gallate (black tea antioxidant) 0.06 – 4.96
- Total Fat 0
- Saturated Fatty Acids 0
- Monounsaturated Fatty Acids 0
- Polyunsaturated Fatty Acids 0
- Omega-3-Fatty acids 3 mg
- Omega-6-Fatty acids 1 mg
- Trans Fats 0
- Cholesterol 0
- Vitamin A 0
- Vitamin C 0
- Sodium 5 mg
- Potassium 37 mg
- Fluoride 373 mcg
- Dietary Fiber 0
- Total Carb 0
- Sugar 0
- Protein 0
- Calcium 0
Black, green, and white teas come from the same plant Camellia sinensis. However, there are a few differences between these three varieties of tea. We have discussed them in the following section.
What Is Black Tea?
It is produced by oxidizing the leaf of the plant Camellia sinensis. The name ‘black tea’ can be attributed to the color of the tea. However, technically, it is dark amber or orange. Hence, the Chinese referred to it as red tea. The method of its production makes it different from the other varieties of tea such as green tea and oolong tea.
After being plucked, the tea leaves are withered to release moisture from them. When they lose the maximum amount of moisture, the leaves are rolled, either manually or with the help of machines, through exposure to high temperatures. Once the leaves are oxidized fully, they are sorted as per their size. The caffeine content in any tea is often a cause of concern.
How does it work?
It contains 2% to 4% caffeine, which affects thinking and alertness, increases urine output, and may reduce the symptoms of Parkinson’s disease. It also contains antioxidants and other substances that might help protect the heart and blood vessels.
What are the 10 health benefits for black tea ?
1. Has Antioxidant Properties
It contains polyphenols, which are also antioxidants that help block DNA damage associated with tobacco or other toxic chemicals. These antioxidants are different from those obtained from fruits and vegetables and therefore as a regular part of our diet they can provide additional benefits towards a healthy lifestyle.
2. Improves bone health
The strength of bones in your body begins to decline along with age. However, studies have proved that drinking black tea daily can significantly restore bone density.
It is an excellent substitute for calcium. It is for this very reason that drinking it regularly can help prevent the risk of fractures and osteoporosis in elderly people.
3. Stress Relief
We all are aware and well experienced in the calming and relaxing benefits for black tea. Not only does it help slow you down after a long day, but studies also show that the amino acid L-theanine found in black tea can help you relax and concentrate better.
4. Better Immune System
It contains alkylamine antigens that help boost our immune response. In addition, it also contains tannins that have the ability to fight viruses and hence keep us protected from influenza, stomach flu, and other commonly found viruses in our everyday lives.
5. May Boost Heart Health
This contains another group of antioxidants called flavonoids, which benefit heart health. Along with tea, flavonoids can be found in vegetables, fruits, red wine, and dark chocolate.
Consuming them on a regular basis may help reduce many risk factors for heart disease, including high blood pressure, high cholesterol, elevated triglyceride levels, and obesity.
6. It can improve gut health
Studies have found that the type of bacteria in your gut may play a significant role in your health. That’s because the gut contains trillions of bacteria, as well as 70–80% of your immune system. While some of the bacteria in your gut are beneficial for your health, some are not.
In fact, some studies have suggested that the type of bacteria in your gut may play an important role in reducing the risk of certain health conditions, such as inflammatory bowel disease, type 2 diabetes, cardiovascular disease, obesity, and even cancer.
7. Increased Energy
Unlike other drinks that have relatively higher caffeine content, the low amounts found in tea can help enhance blood flow to the brain without overstimulating the heart. It also stimulates the metabolism and respiratory system, as well as the heart and the kidneys.
8. May Lower Blood Pressure Levels
Consuming black tea can help reduce blood pressure. Scientists from The Netherlands, Germany, the UK, and Italy conducted an experiment where a group of people was given black tea for a week, and their systolic and diastolic pressure readings were checked. At the end of this experiment, participants who consumed this were found to have lower blood pressure levels as compared to the control group
9. May Lower Cholesterol Levels
An unhealthy lifestyle and irregular food habits may increase bad cholesterol levels in the blood. High LDL cholesterol (bad cholesterol) can lead to plaque buildup in the arterial walls. This limits blood flow and may lead to heart attack, stroke, and ischemic attack. In a study, it was shown to reduce LDL cholesterol by 11.1 %. Researchers had also found that black tea (including the Chinese variant) had anti-hypercholesterolemic effects in humans who were obese and prone to heart disease
10. Can manage blood sugar levels
Drinking black tea around 45 minutes after a meal can lower your blood sugar levels. However, it is only going to function in conjunction with a healthy lifestyle with a good diet and regular exercise.
What is lemon black tea?
Black tea is the most consumed type of tea in the world, followed by green tea. All real teas are made from the same Camellia sinensis plant but processed differently. However, outside of Asia, most of the time, black tea is not drunk pure. Often other condiments such as sugar, honey, lemon, and milk are added to enhance the flavor or add sweetness.
Lemon black tea is tea made with black tea leaves and lemon slices. There are many different types and strengths of lemon tea:
- Pure black hot tea with a slice of lemon added before or after brewing
- Pure black hot or iced tea with lemon juice
- Hot or iced black tea with natural or artificial flavoring
- Blended hot or iced black tea with dried lemon peel
Lemon tea is so popular that today it’s available in many shops, both in loose-leaf style and in teabags.
How To Make Black Tea?
Making this recharging beverage is not a difficult task but it is all about precision and timing. Here’s how to make black tea like a pro.
(A) Ingredients (according to the number of people you are serving)
- Water
- Tea leaves
Take some water in a saucepan and add sugar or cubes in water and cook on a medium flame for about two minutes, while stirring occasionally. Now as the water comes to a boil, add tea leaves and keep stirring on a medium flame for about two minutes. Now let the water infuse all the goodness from the tea leaves on low flame and cover the lid for about another two minutes.
Strain the black tea immediately and enjoy.
Tips on how to make black tea: Points to remember!
As a general rule of thumb, you must steep the tea for about three to five minutes. However, the exact will also depend on the quality of tea leaves and your personal preference for a stronger or milder brew.
To make a strong tea, use more tea leaves rather than cooking it for a longer time as it will become bitter.
Make sure the tea boils at least two to three times; low water temperature may not extract the full range of flavors.
The water that you use to make black tea also plays an important role. Avoid distilled water, which can make the black tea taste flat. Prefer freshwater that has not been boiled earlier.
If you’re looking for an easy black tea with a lemon recipe to enjoy that perfect cup of lemon black tea on a balmy evening, our tried and tested recipes might just help you.
(B) Lemon Black Tea with Cinnamon
Ingredients
Water 6 cups
Black tea 1 tbsp
Sugar to taste
Cinnamon 1 stick
Lemon 1, thinly sliced. Extra for garnish
Recipe
- Take a large teapot. Add the tea leaves, cinnamon stick, and lemon slices to it.
- Pour hot water over the ingredients.
- Leave aside for five minutes to steep.
- Strain and serve with lemon slices for garnish.
(C) Black Tea and Lemon Recipe
Don’t worry about how to make black tea with lemon, it requires very little effort. All you need to do is:
Recipe
- Bring the water to a boil and add a tablespoon of tea leaves
- Steep for 1 or 2 minutes
- Add lime juice and stir
- Pour into a cup and enjoy
Can I Add Lemon Juice to My Black Tea to Help Me Lose Weight?
Well, it infused with lemon can help you. Unsweetened black tea by itself is great for weight loss but can taste rather bitter, lemon can help smoothen the taste and still work as a great weight-loss tea and fat-burning tea.
Also read: What Are Sabja Seeds: Nutritional Value, Uses, Benefits For Health And Weight Loss
Side-Effects & Allergies of Black Tea
Drinking black tea in moderation can have a huge variety of health benefits. However, excessive drinking can have a negative impact on health. High amounts of it can cause side effects due to the caffeine in black tea.
These side effects can range from mild to serious and include headache, nervousness, sleep problems, vomiting, diarrhea, irritability, irregular heartbeat, tremor, heartburn, dizziness, ringing in the ears, convulsions, and confusion.
The high content of caffeine in black tea can often cause excitability and nervousness, as a result of which it should always be drunk in moderate doses.