15 HEALTH BENEFITS OF BLACK TEA - NUTRITION - 2025

The health benefits of black tea are numerous: it is an antioxidant, it prevents atherosclerosis, it reduces cholesterol and the risk of diabetes, it is a natural antidepressant, diuretic and immunoprotective, and others that we will explain below.

Several are legends surrounding the origin of tea in China. Most agree that Emperor Shennong, inventor of agriculture and medicine in China, discovered it by putting leaves in freshly boiled water and discovered its restorative and antidote properties against poisonous plants.

What is black tea?

Black tea is made from the leaves of the Camellia sinensis bush. Its characteristic color is given by the oxidation process to which the leaves are subjected.

The oxidation process is carried out by leaving the leaves exposed to a certain degree of humidity and an environment rich in oxygen. This allows tea producers to control the amount of leaf oxidation.

Black tea is strong in flavor. It can generally retain its flavor for several years, while other teas barely make it a year.

Benefits and health properties of black tea

1- It is an antioxidant

Free radicals are molecules that are produced under normal conditions in your body by breathing, exposure to sunlight, pollution and, if you use it, by certain medications or tobacco.

Your body is normally in a balance between the production and neutralization of these molecules. However, when your body cannot neutralize these molecules, a state of oxidative stress occurs.

This oxidative stress damages important molecules in your body such as DNA, nucleic acids, proteins, lipids, and carbohydrates.

The antioxidants present in black tea help your body to slow down, prevent or remove illnesses such as cancer, cardiovascular diseases, aging or inflammatory diseases among others.

Polyphenols and catechins in black tea have been the main molecules related to this effect.

In a study carried out in China and published in 2014 in the Journal of functional foods, the antioxidant capacity of black tea extracts was demonstrated at 80º against different oxidative agents. The researchers concluded that the greater the amount of black tea in water, the greater the protection that exists against different oxidative substances.

In addition, the consumption of black tea inactivates these substances that damage cells. By inactivating them, it protects cellular mechanisms and constituents.

Also in this same study it was concluded that black tea has an antioxidant effect greater than that of fruits, vegetables and adlay, a Chinese medicinal plant.

2- Reduces atherosclerosis

A study published in 2001 by the American Heart Association, verified through a study in people with atherosclerosis that the consumption of 450 milliliters of black tea daily for a month, reverses this disease.

In the short and long term, an improvement in blood circulation was observed in people with atherosclerosis. These improvements are attributed to the increase in catechins in the blood plasma.

Tea through its polyphenols prevents the oxidation of LDL cholesterol in your blood, which is the main step for the development of atheromas. It also improves vasomotor function without altering the tone of your blood vessels, increasing their dilation or altering their muscle function.

This is why, to prevent or reverse damage to blood circulation, two glasses of black tea a day can help you improve your health.

3- Lowers cholesterol levels

Nine studies conducted in different countries around the world have shown that the consumption of black tea lowers your LDL cholesterol levels. Furthermore, this reduction was observed in people with high levels of LDL cholesterol and at high risk of cardiovascular disease.

The oxidation of this type of cholesterol in your blood is one of the determining steps in the development of atheromas and possible cardiovascular complications.

In one of its publications, the Journal of Clinical Nutrition stated that the reduction in LDL cholesterol is greater when black tea is consumed in the form of an extract. However, other currents claim that in its liquid form it also provides the same result.

One of the possible ways in which black tea lowers your LDL cholesterol levels is by inhibiting its absorption in your intestine and accelerating its excretion in bile acids.

4- Decreases the risk of heart attack

As black tea is one of the most consumed beverages worldwide, flavonoids and catechins, of which it is composed, are the main source of dietary intake in people.

According to the results of epidemiological studies, a daily consumption of black tea greater than 3 cups a day is recommended. With this, we will lower blood cholesterol levels and protect the body from possible heart attacks.

5- Reduces the risk of having diabetes

Since the 1980s, researchers in China had already demonstrated the antidiabetic characteristics of green tea. Catechins and some polysaccharides present in green tea are the molecules that give it this property.

Like green tea, black tea was shown to have protective properties against diabetes in a study conducted in India.

The possible preventive mechanism is by protecting the beta cells of your pancreas, which are responsible for releasing insulin and regulating your blood glucose levels.

6- Antihyperglycemic

Black tea proved to be more effective than green tea in normalizing your glucose levels. In addition to protecting your pancreas and preventing the risk of diabetes, black tea also lowers your blood glucose levels if you already have diabetes.

According to traditional medicine in Sri Lanka, it is recommended to drink 6 to 10 cups of black tea a day if you have prediabetes or if you have just been diagnosed with diabetes.

A study conducted in Japan and published in 2014 in the Journal of Ethnopharmacology, found that the intake of black tea leaves inhibits the degradation of disaccharides into monosaccharides, simple sugars responsible for raising glucose in your blood.

This inhibition is very important since if you have prediabetes or a newly diagnosed diabetes it delays the development of the disease.

7- Neuroprotective in Parkinson's disease

Parkinson's disease is characterized as a progressive neurodegenerative disease. It is known to arise as a consequence of several factors in your body mainly caused by oxidative stress:

• Decrease in glutathione, a very important antioxidant tripeptide in your cells.
• Iron deposition.
• Lipid oxidation.
• Alteration in antioxidant enzymes.

There are several natural antioxidants that have neuroprotective characteristics by preventing free radical damage.

The drawback of some of these therapeutic agents is their inability to cross the blood-brain barrier, which acts as a wall between your circulatory and nervous systems, preventing the entry of toxic substances.

Polyphenols in black tea can cross this barrier. They also have several preventive and curative properties against the factors that trigger Parkinson's disease:

• Property of neutralizing free radicals.
• Ability to trap iron and prevent its deposition.
• Anti-inflammatory property.
• Ability to avoid cell death.
• Ability to prevent the mutation of your cells.
• Ability to prevent the creation of new blood vessels, a process that exists in cancer.

In a 2002 study, it was associated that drinking two cups of tea a day reduces the risk of Parkinson's disease.

Likewise, another 2006 study published in Neurobiology of Disease, concluded that the substances present in black tea can prevent, reverse and encourage the progression of Parkinson's disease.

8- Neuroprotective in Alzheimer's disease

Antioxidant therapy has had good results in preventing Alzheimer's disease, encouraging its progression or its onset. The constituents of black tea with antioxidant capacity are flavonoids, carotenoids, tocopherols, ascorbic acid, among others.

Alzheimer's disease is characterized by damage to neuronal tissues. In a study conducted in India in 2015, it was concluded that the administration of black tea extract improves cognitive function through various neuroprotective mechanisms.

It was also observed that it is better if you ingest the whole black tea extract compared to if you ingest its isolated components, since its components together have a greater protective effect.

In addition, the flavin and rubignin compounds present in black tea prevent the absorption of toxic metals for your body such as aluminum, which causes cell death and has been associated with the development of Alzheimer's disease.

9- Natural antidepressant

In January 2016, a study was carried out in China in which it was found that the greater the consumption of black tea, the lower the probability of having symptoms of depression in older adults.

Although depression is a disease associated with the elderly, it can also be suffered by people of any age and from anywhere.

It is estimated that by the year 2030 this disease will be in the third place of mental disorders.

With regular consumption of black tea, you can improve your dopamine levels as suggested by a study published in the Journal of Affective Disorders.

The main substances in black tea that help prevent and treat states of depression are: theanine and caffeine, stimulating the production of dopamine and serotonin and polyphenols, which in turn reduce the inflammatory state in your brain.

Including a cup of black tea in your diet can have an effect on your emotional state.

10- Anticancer against lung, ovarian and colon cancer

The anticancer properties of black tea extracts have been studied with positive results.

Research has determined that exposure to high concentrations of black tea extracts for 9 days prevented the proliferation of cancer cells and the death of existing malignant cells.

This property of black tea is due to the fact that high concentrations of its components can induce cell death, which is beneficial in some situations, such as cancer.

11- Protects against osteoporosis

In a study carried out in Australia in women around 75 years old, it was found that those who consumed more black tea had less incidence of fractures.

It was concluded that if you drink at least three cups of black tea, the risk of having a fracture is reduced by 34%.

Flavonoids were the components of black tea associated with these benefits.

12- Speeds up metabolism

There are several ways you can benefit from black tea if you want to maintain a healthy weight.

Black tea, through its polyphenols and catechins, increases your body's energy expenditure. In addition, the caffeine in black tea promotes the use of fats.

In your intestine, the components of black tea prevent the absorption of a certain proportion of fats.

This is why black tea can help you achieve an ideal weight and a better body composition if you take it in combination with a proper diet such as the Mediterranean.

13- Reduces the risk of having kidney stones

Calcium oxalate reaches some people in the form of kidney stones. You can avoid this if you consume enough water.

Some recommendations, in case these stones are forming in your kidneys, are to avoid foods high in calcium oxalate.

However, avoiding these foods also decreases your intake of highly nutritious foods like spinach, strawberries, walnuts, even black tea.

Research published in the Annals of Internal Medicine found that people who consumed tea had no history of gallstones. The antioxidant elements in black tea can prevent the appearance of these stones.

This is why the best way you can prevent its appearance is by drinking enough fluids and a diet based on fresh and natural foods.

Consuming black tea can also help you in preventing its development.

14- It is diuretic

Due to its caffeine content, black tea stimulates you to secrete urine.

This property of black tea is beneficial if you retain fluids, since its regular intake will help you manage retention in a safe and natural way.

15- Immunoprotective

In a study published in 2015 in BBA Clinical, it was concluded that if you consume black tea regularly, after 6 months your immune system strengthens its function. In this study, an increase in the levels of blood markers that indicate the activation of the immune system was observed.

It is important to emphasize that this strengthening of the immune system occurred in healthy people, since those who suffer from inflammatory diseases, the regular consumption of black tea resulted in a decrease in the immune system.

Ways of intake

The best way in which you can benefit from the consumption of black tea is through hot or cold drinks or including it in dishes. You can also consume the extracts available in pills, these usually have higher amounts of beneficial compounds in tea.

Here is a list of ideas on how you can consume it:

In drinks

1. A cup of any variety of black tea for breakfast, hot or cold.
2. Like lemonade if you add a little lemon juice.
3. Latté tea, especially if it is the chai tea variety, since you can combine it with the milk of your choice, whether of animal or vegetable origin, and drink it hot or cold.
4. In frappés, if you add ice to a tea drink, you can also add some type of milk.

To cook

1. To marinate vegetables or meats.
2. In baked tea cookies.
3. To add color and flavor to rice.
4. To flavor boiled egg or tofu.
5. To flavor baked or cooked fruits.

Mixtures

Black tea is normally mixed with other plants to make a drink. Some of these mixes are:

• Earl Gray, is a mixture of black tea with bergamot oil.
• English afternoon, some of them are blends with ceylon, the Sri Lankan variety of black tea.
• Irish breakfast, is a mixture of several types of black tea mainly from Assam.
• Masala chai is a mixture of black tea, spices, milk, and a sweetener such as sugar or honey.