Enjoy the Benefits From a Cup of Black Tea

Black tea comes from the Camellia sinensis plant. The leaves are oxidized and dried which gives black tea a rich flavor and darker color when compared to other tea varieties and its green tea counterpart. Black tea is often blended with other plants to create different flavors, such as Earl Grey (black tea with bergamot oil), English breakfast (black tea blended with other teas) or chai (combines black tea with spices). Black tea is available in two forms; as store-bought tea bags and as loose leaf tea. 

Being stronger in flavor results in black tea containing more caffeine than other teas, but it still contains less caffeine than coffee. When tested, loose black tea had between 22-28 mg of caffeine per 1 gram of dried leaves. According to the website Caffine Informer, this translates into 42 mg in an 8 ounce cup of tea. Along with caffeine, black tea contains an amino acid called L-theanine, which increases alpha activity in the brain and results in better focus.

Research has discovered there are a number of health benefits from consuming black tea because it contains compounds which help reduce inflammation in the body.

The antioxidants found in black tea are derived from groups of polyphenols, including catechins, theaflavins and thearubigins. They are the main sources of antioxidants in black tea, and can help to remove free radicals and decrease cell damage in the body. Over time, this may help to decrease the body’s risk of chronic disease.

There is even some evidence that polyphenols may help maintain a healthy gut, home to trillions of bacteria. This could reduce the risk of certain health conditions, such as inflammatory bowel disease, type 2 diabetes, cardiovascular disease, obesity and even cancer. While further research is required to determine the role of black tea and the body’s immune function, the antimicrobial properties found in black tea might kill off harmful substances and improve gut bacteria and immunity.

Another group of antioxidants found in black tea is called flavonoids, which can offer heart health benefits. Consumption of flavonoids can help reduce many heart disease risk factors like high blood pressure, high cholesterol by lowering LDL), elevated triglyceride levels and obesity.

Various laboratory studies have determined black tea helps enhance how the body uses of insulin in the body, with results showing insulin activity increased by a factor of fifteen. The researchers concluded that one of several compounds found in black tea, specifically a catechin called epigallocatechin gallate, was shown to improve insulin levels, both by lowering blood sugar and improving how the body metabolized sugar.

With so many possible health benefits, there is little to stop you from including black tea in your daily routine. The only caution relates to the higher caffeine levels, and anyone who is trying to cut down the amount of caffeine they consume might want to avoid black tea. But don’t avoid tea altogether. Select another blend, with less caffeine, and still enjoy many of the same health benefits discussed here. 

Have a cup…

Making a cup or pot of black tea is a simple process using boiling hot water and your favorite tea.

If you are using store-bought tea bags, simply add one tea bag to your cup or mug and fill the container with boiling hot water. If making a pot of tea, increase the number of tea bags; use one tea bag for every 6 ounces of water. 

If you are using loose leaf tea, plan on adding 2–3 grams of tea leaves for every six ounces of water. Place the loose tea in a strainer, and pour the boiling hot water over the tea, leaving the strainer of tea immersed in the water.

Let the tea steep in the hot water for 3–5 minutes, depending on your taste preference. If your preference is for stronger tea, plan to use more tea leaves and steep them for a longer period of time.

After steeping, remove the tea leaves or the tea bag from the water and enjoy your great cup of black tea.