How to Choose a Healthy Tea in 2026
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A Guide to Healthy Tea: Types, Benefits, and How to Choose

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Published on February 17, 2026
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Tea is one of the most widely consumed beverages in the world.

 A cup of tea brings warmth and comfort, but it also contains beneficial compounds that may support your heart, reduce inflammation, and promote long-term health.
Research links regular tea consumption to benefits such as improved blood pressure, lower cholesterol levels, and reduced oxidative stress.

 “Tea is rich in beneficial compounds, including polyphenols [like] theaflavins, and L-theanine, all of which can support overall health,” says Sarah Glinski, RD, who is based in Canada and specializes in gut health. Polyphenols are plant compounds that offer health benefits. For example, theaflavins are linked to heart and cholesterol support. L-theanine is an amino acid associated with improved stress response.

“In particular, tea’s antioxidant activity may reduce inflammation and lower the risk of chronic diseases, including heart disease,“ Glinski adds.

That said, not all teas are the same; each offers a distinct flavor profile and potential health benefits. True teas such as green, black, oolong, and matcha all come from the Camellia sinensis plant. Herbal teas are botanical infusions made from herbs, roots, flowers, or spices that are usually caffeine-free.

In this Tea 101 guide, we break down the most common types of tea, what health benefits they may offer, and how to choose options that fit your health goals.

Green Tea

green tea varieties
Everyday Health

Flavor profile: Light with grassy notes and a subtle natural sweetness

How Green Tea Is Made

Green tea is made from the leaves of the C. sinensis plant, the same plant used to produce black and oolong teas. Green tea is the least processed of the teas derived from this plant. Shortly after harvesting, the leaves are heated to prevent oxidation, helping preserve many of the naturally occurring antioxidants and polyphenols that provide health benefits.

Health Benefits of Green Tea

“One of the best known health benefits of green tea is the massive amounts of antioxidants it offers,” says Danielle VenHuizen, MS, RDN, owner of Food Sense Nutrition in Washington State. “Green tea is rich in catechins, which research suggests can help protect and repair cells as well as reduce inflammation.”

A well-studied catechin is epigallocatechin gallate (EGCG), which has been shown to reduce oxidative stress and inflammation in the body.

 “Research makes a strong case that green tea can help those with cardiovascular disease,” says VenHuizen.

 Green tea consumption may support heart health by improving cholesterol levels and blood vessel function, while also lowering blood pressure.

Green tea contains caffeine but also L-theanine. This amino acid may help support calm and focus and lessen the jittery feeling some people typically get from caffeine.

 Some research suggests that the combination of catechins and caffeine could slightly increase energy expenditure and fat metabolism. Green tea polyphenols may also support a healthy balance of beneficial gut bacteria.

Green Teas We Love

Tea Forte Jasmine Green

$64 at Amazon
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A winner in our tea testing, this gentle, floral green tea has a balanced taste with a light, astringent finish. It brews a pale golden cup with a delicate aroma and lower caffeine. Just be sure to steep briefly and at a temperature below boiling to avoid bitterness.
pique jasmine green tea

Pique Jasmine Green

Buy at Pique $24

This organic jasmine green tea is made from concentrated tea crystals that dissolve instantly in hot or cold water. A smooth, lightly floral tea, this tea is ideal for convenient antioxidant support and calm energy without jitters.

Black Tea

english breakfast tea varieties
Everyday Health

Flavor profile: Strong but smooth, with subtle notes that can range from earthy to brisk or even lightly sweet, depending on the variety

How Black Tea Is Made

Black tea is made from the leaves of the C. sinensis plant, the same plant used to produce green and oolong teas, but the leaves are fully oxidized after harvesting, meaning they’re exposed to air. This oxidation process deepens the tea’s color and flavor and changes many of its polyphenols. It also contributes to a stronger flavor and higher caffeine content.

Health Benefits of Black Tea

Black tea contains heart-supportive polyphenols called theaflavins. “Studies show consuming black tea regularly enhances vascular health by helping to dilate blood vessels and support healthy blood flow,” says Melissa Mitri, MS, RD, a nutrition writer and owner of Melissa Mitri Nutrition. “This can help promote healthy blood pressure and cholesterol levels.”

Research also suggests that regular black tea consumption may support heart health by improving cholesterol levels. “A few small studies have shown that drinking between three and five cups of black tea a day may reduce both total and LDL (the ‘bad‘ cholesterol) levels,” says Mitri. “However, study results are mixed, and more research is needed into how much tea you need to drink and for how long in order to see a cholesterol-lowering benefit.”

“The polyphenols in black tea may act as prebiotics (food for your gut microbiota) and promote a healthy gut ecosystem,” Glinski adds.

 And similar to green tea, black tea contains some L-theanine, which may help with cognitive function, attention, and alertness, according to Mitri.

Black Teas We Love

Vahdam India English Breakfast

$12.82 at Amazon
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A full-bodied black tea with a rich aroma and subtle citrusy flavor, this stood out during testing for its flavor without bitterness and held up well both hot and iced.

Twinings English Breakfast

$11.39 at Amazon
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This simple, classic black tea has a bold but balanced flavor that’s consistent cup to cup. Mitri recommends Twinings as an easy-to-find quality brand for everyday drinking (and many other flavor options).

Oolong Tea

oolong tea tea varieties
Everyday Health

Flavor profile: Smooth with notes that range from floral and lightly sweet to toasted or nutty, depending on the oxidation level

How Oolong Tea Is Made

Oolong tea is a caffeinated tea made from the leaves of the C. sinensis plant. It’s partially oxidized, so it falls somewhere between green and black tea. Some oolong teas taste light and floral, while others are richer depending on the level of oxidation.

Health Benefits of Oolong Tea

“Oolong tea is a semi-fermented tea that contains a unique group of flavonoids called theasinensins,” says Glinski. Theasinensins are antioxidants formed during the partial oxidation process. While human research is more limited than for green or black tea, there are promising results. “Test-tube and animal studies suggest that the theasinensins in oolong tea may help reduce inflammation, which could lower the risk of certain chronic diseases.”

Some experimental research also suggests potential metabolic benefits. “Additional preclinical studies indicate that oolong tea compounds may help regulate blood sugar by increasing glucose uptake by cells,” Glinski adds, although more studies are needed.

Oolong Teas We Love

Bigelow Oolong Tea

$19.63 at Amazon
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Bigelow is another well-known, quality brand that Mitri recommends. It’s a widely available oolong that delivers a smooth, lightly toasted flavor with subtle floral notes.
oolong tea

Teapigs Tung Ting Oolong Tea

Buy at Teapigs $2.99
“If you prefer the ease and convenience of bagged tea, I love Teapigs,” says Glinski. “They’re by far the best-tasting bagged teas I’ve tried, and their tea bags are plastic-free (they’re made from corn starch) and 100 percent biodegradable, making them a solid choice if sustainability is important to your purchasing decisions.”

Chai

chai tea varieties
Everyday Health

Flavor profile: Warm and spiced with cinnamon, ginger, cardamom, and cloves over a black tea base

How Chai Is Made

Chai is a spiced blend traditionally made with black tea and spices such as cinnamon, ginger, cardamom, cloves, and black pepper. The spices are either blended with loose-leaf black tea or added during brewing.

Health Benefits of Chai

Chai offers a combination of benefits from both black tea and spices. “The base of chai is black tea, which is packed with antioxidants, compounds that help fight free radicals inside your body, which can contribute to oxidative stress and inflammation,” says Kathryn Durston, RDN, owner of Naturally Good Nutrition in Grand Rapids, Michigan.

The spices commonly used in chai may also offer additional digestive and anti-inflammatory benefits. “A key component of chai tea is cinnamon, which studies show can benefit heart health by reducing inflammation and lowering blood lipid levels,” says Durston.

 “It may also improve brain function and cognitive health, enhancing memory and learning.”

Chai Teas We Love

Numi Golden Chai

$6.62 at Amazon
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A blend of black tea and whole spices, including cinnamon, ginger, cardamom, and anise, this tea stands out for its rich aroma and layered spice flavor. 

Nepal Tea Collective Chai

$8.99 at Amazon
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A loose-leaf chai that delivers a perfectly peppery spice and exceptional depth of flavor, this editor favorite stood out for its freshness and quality and is ideal for chai drinkers who want a spicier, more traditional flavor profile.

Turmeric Tea

turmeric tea varieties
Everyday Health

Flavor profile: Earthy and warming with a peppery finish; often combined with ginger or cinnamon

How Turmeric Tea Is Made

Turmeric tea is an herbal infusion made from turmeric root, either fresh or dried. It’s typically prepared by simmering turmeric root or powder in hot water, sometimes with added spices like ginger or black pepper to enhance both flavor and absorption of beneficial compounds.

Health Benefits of Turmeric Tea

Turmeric tea is best known for its anti-inflammatory and antioxidant properties. “Turmeric tea contains many active compounds, the most notable of which is curcumin, which gives it potent anti-inflammatory and antioxidant properties,” says VenHuizen. “These powerful compounds in turmeric tea can protect the body by neutralizing free radicals and helping repair damaged cells.”

Research suggests that curcumin helps positively impact inflammatory pathways involved in chronic disease, although many of these studies are conducted with turmeric supplements, which may be more concentrated. Curcumin has also been studied for its role in supporting immune balance and reducing markers of inflammation.

“One really interesting potential benefit of turmeric tea is its role in fatty liver disease,” VenHuizen notes. “Studies have shown that curcumin appears to help improve liver enzyme levels and reduce inflammatory markers while improving cholesterol levels.” While most studies use concentrated curcumin extracts rather than tea alone, regularly consuming turmeric tea may still contribute to overall liver support.

Turmeric Teas We Love

tea

Rishi Turmeric Ginger

Buy at Rishi $17.50
A spicy blend of organic turmeric and ginger, this tea is a great everyday choice for anyone who appreciates a little spice in each sip.
turmeric tea

Republic of Tea Organic Turmeric Single Sips

Buy at Republic of Tea $19.99
A convenient, single-serve herbal tea featuring organic turmeric with a hint of spice, this tea is slightly sweetened with inulin and monk fruit if you want something a little sweet without added sugar.

Ginger Tea

ginger tea varieties
Everyday Health

Flavor profile: Warm and slightly peppery with a natural spice that intensifies the longer it steeps

How Ginger Tea Is Made

Ginger tea is a naturally caffeine-free herbal tea brewed from fresh or dried gingerroot. It’s typically prepared by steeping sliced fresh ginger or dried ginger pieces in hot water, sometimes alongside lemon or honey to balance its spiciness.

Health Benefits of Ginger Tea

Ginger tea is best known for its role in digestive support and relief from nausea. “Ginger tea may help prevent and manage chemotherapy-associated nausea and vomiting,” says Mitri.

 It’s often used as a remedy for other types of nausea, like pregnancy-related morning sickness or motion sickness. However, Mitri says more research is needed to assess efficacy and the ideal dose, and that concentrated supplements may provide more relief than tea alone.

“Ginger contains active compounds such as gingerol known to have anti-inflammatory properties,” says Mitri. She says that ginger has been shown to reduce inflammation associated with menstrual cramps and arthritis, but more research is needed to determine the optimal dose for relief.

Some research also suggests that ginger may support metabolic and cardiovascular health by improving triglyceride and LDL cholesterol levels, but most studies evaluate ginger extracts rather than tea, so more research is needed.

Ginger Teas We Love

ginger tea

Traditional Medicinals Ginger Tea

Buy at Traditional Medicinals $7.49
Made with 100 percent organic gingerroot, this tea is slightly spicy and great for sipping when your stomach needs to settle. Durston often recommends Traditional Medicinals because the herbs are ethically sourced and third-party monitored for contaminants.
ginger tea

Pukka Three Ginger

Buy at Target $5.89
An herbal blend with ginger, galangal, and turmeric for a warming, spicy cup, this tea delivers a bit of heat, but you can add a touch of honey if needed.

Chamomile Tea

chamomile lemon and vanilla tea varieties
Everyday Health

Flavor profile: Light, floral flavor that’s gently sweet, often compared to apples or wildflowers

How Chamomile Tea Is Made

Chamomile tea is a floral herbal tea made from dried chamomile blossoms, most commonly German chamomile (Matricaria chamomilla). Because it’s an herbal infusion, it’s naturally caffeine-free. The flowers are steeped in hot water to make the relaxing tea.

Health Benefits of Chamomile Tea

Chamomile tea is best known for its ability to promote relaxation and support sleep. “Chamomile tea is one of my favorite teas to recommend for anxiety and stress relief,” says Durston, noting that chamomile is rich in apigenin, a flavonoid compound with calming effects on the nervous system.

“Because of its relaxation properties, studies show chamomile tea is great to enjoy as a warm beverage before bed to help you fall asleep.”

Chamomile tea may also help support digestive comfort. It’s often used to ease bloating, gas, and mild stomach discomfort, and some research suggests it can help calm the digestive tract and reduce gas.

Chamomile Teas We Love

Bigelow’s Chamomile Vanilla

$20.06 at Amazon
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This tea is a floral chamomile blend with a hint of vanilla for a slightly sweet finish. Mitri calls this one of her favorites. “I especially love [this] flavor as a relaxing ritual before bed in the winter months,” she says. “Having a nighttime tea ritual is also a great way to de-stress at the end of the day that can also replace high-calorie snacks.”

Numi Chamomile Lemon

$6.67 at Amazon
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This herbal tea mixes chamomile blossoms with lemon peel for a crisp, refreshing flavor.

Rooibos Tea

rooibos tea varieties
Everyday Health

Flavor profile: Smooth and naturally sweet with vanilla and earthy flavors

How Rooibos Tea Is Made

Rooibos tea is an herbal tea made from the leaves of the South African rooibos plant (Aspalathus linearis). The leaves are typically fermented (oxidized), which gives rooibos a deep reddish color and rich flavor, though unfermented “green” rooibos is also available.

Health Benefits of Rooibos Tea

“Rooibos tea is rich in antioxidants such as aspalathin, which may help lower blood sugar. However, study results are mixed and may depend on various factors such as the type of rooibos tea or if it is fermented or not,” says Mitri.

Some research also suggests rooibos may support cardiovascular health. “There is a link between consuming rooibos tea and improvements in LDL (the ‘bad‘ cholesterol), HDL (the ‘good‘ cholesterol) levels, and triglycerides, possibly due to its antioxidant content,” Mitri explains, while noting that “some study results are mixed and more research is needed to confirm this benefit across the board.”

Tahmina Tea Saffron Rooibos

$23.99 at Amazon
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This is a smooth, flavorful rooibos with light lemony sweetness and a hint of ginger. We appreciate that each tea bag can be steeped up to three times, making it a delicious and economical option for regular sipping.
rooibos tea

Palais Des Thes Tahitian Rooibos (Rooibos Des Vahines)

Buy at Palais Des Thes $22
A fruity rooibos blend inspired by Tahitian flavors, with notes of tropical fruit, this is a bright, easy-drinking cup that’s great on its own or over ice.

What to Consider When Shopping for a Healthy Tea

Here’s what to consider when you’re searching the aisles for a healthy tea:

  • Your Health Goals “Look for a tea that matches your preferences for taste, caffeine content, and your overall health goals,” says Mitri. What, if any, benefit do you hope to get from your tea? This might be energy and focus, calm and sleep support, digestive comfort, or daily antioxidant intake.
  • Caffeine Content Teas vary widely with regards to caffeine. Matcha, black tea, and chai are higher in caffeine, green tea and oolong are moderate, and herbal teas like chamomile or rooibos are naturally caffeine-free. “If you are sensitive to caffeine, you may want to choose herbal tea options that are caffeine-free,” says Mitri.
  • Loose-Leaf vs. Tea Bags Loose-leaf teas may offer better flavor and quality, but tea bags are more convenient. However, some research suggests that certain plastic-based teas can release small amounts of microplastics into hot water. Microplastics may have long-term health risks, as research suggests they contribute to inflammation and cellular stress in the body.

     “In general, choosing loose-leaf tea is your best bet if you are concerned about microplastics or other potential contaminants in commercial tea bags,” says VenHuizen. “Thankfully, many high-quality companies are now using plant-based alternatives to avoid those issues, but read up on your favorite brand to make sure.”
  • Organic or Ethical Sourcing Mitri suggests looking for organic teas, which can help limit exposure to pesticides, while certifications like Fair Trade may signal more ethical and sustainable farming practices.

How We Chose the Healthiest Teas

Our recommendations are based on a combination of hands-on testing by our tea-loving editors and writers, and expert input from registered dietitians, including:

We considered ingredients, taste, evidence-based health benefits, and brand integrity to bring you the best options.

What Are the General Health Benefits of Tea?

Tea is rich in antioxidants and polyphenols, naturally occurring plant compounds that help protect the body from oxidative stress. Oxidative stress is a process where unstable molecules called free radicals damage cells over time. Oxidative stress and chronic inflammation are closely linked and are thought to play a role in chronic disease risk.

True teas (green, black, and oolong) and many herbal teas contain polyphenols that may help reduce inflammation throughout the body. Polyphenols are antioxidants that have been studied for their potential to support blood vessel function, cholesterol balance, immune response, and more, especially when tea is consumed regularly.

As VenHuizen notes, tea (especially green tea) can be compared to so-called superfoods, offering a concentrated source of protective plant compounds similar to those found in berries, seeds, and whole grains. When enjoyed consistently and without added sugars, tea can be an additional tool in an anti-inflammatory diet.

Are Caffeinated Teas Healthy?

Caffeinated teas can absolutely be healthy, but it depends on the individual. Black, green, oolong, and matcha teas made from the C. sinensis plant naturally contain caffeine, along with beneficial compounds like antioxidants and L-theanine, which may support alertness and focus. For some people, the combination of caffeine and L-theanine in tea provides a gentler energy boost than coffee.

That said, everyone responds to caffeine differently. Some people find caffeinated tea improves concentration and productivity, while others are more sensitive and may experience jitters. “While caffeinated tea is perfectly fine to drink daily, you’ll want to be mindful of your overall caffeine intake and not drink it too late in the day, or it will disrupt your sleep cycle,” Durston recommends. If you are sensitive to caffeine or struggling with sleep quality, choosing lower-caffeine teas earlier in the day or switching to herbal teas in the afternoon or evening may be a better choice.

Can Tea Help You Sleep Better?

Tea can help support better sleep, as long as you choose the right kind. “Because teas tend to be warm and soothing, they are a great choice for an evening wind-down to promote good sleep,” says VenHuizen, but she emphasizes that caffeine content matters.

To avoid sleep disruptions, stick with caffeine-free options at night. “Be sure to choose only caffeine-free varieties, or you could be accidentally amping yourself up right before bed,” VenHuizen explains. “Some teas have known sleep-promoters, such as chamomile, valerian root, and lemon balm, so look for these and other targeted sleep compounds if you really need a good night’s rest.”

FAQs

Is it okay to drink tea every day?
Yes, for most people, drinking tea every day is safe and could support long-term health by providing antioxidants and other beneficial compounds. Drinking tea consistently rather than only occasionally may provide the greatest benefits.



Green tea and matcha are often good choices because they contain caffeine with L-theanine, an amino acid that may promote calm focus. Research suggests that the combination of L-theanine and caffeine supports attention and cognitive performance.


Tea is naturally unsweetened, so on its own it won’t immediately impact blood sugar. Some research suggests that tea — especially green and black tea — may support healthy blood sugar responses due to its polyphenol content.

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Caitlin Beale, MS, RDN, is a registered dietitian and freelance health writer with experience in clinical nutrition, education, research, and private practice. Caitlin’s special interests include women's health, gut health, autoimmunity, and reproductive health. Committed to the belief that health information should be accessible to all, she is passionate about empowering individuals to make positive changes for their well-being. Caitlin holds advanced training certificates in women's health and integrative and functional nutrition.

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