The benefits and harms of your daily cup of tea: what science reveals

For centuries, tea has been the beverage of choice for millions worldwide. Be it soothing green tea or robust black tea, many people swear by its health benefits. Of course, like anything else, tea too has pros and cons. Recent studies have brought new light to what is long thought to be a healthy drink, leaving tea lovers to question: is tea as healthy as we think?

5 benefits of drinking tea

1. Boosts heart healthA research article published in the American journal of clinical nutrition suggests that regular consumption of both green and black tea may help in maintaining healthy hearts. Tea is rich in flavonoids, a flavouring agent identified to have antioxidant properties that reduce blood pressure and elevate cholesterol. This facilitates better circulation or pumping of blood and decreases cases of cardiovascular diseases.

2. Enhances cognitive functionTea is known to have a caffeine substance that provides a natural boost without the jitters people experience from taking coffee. Caffeine in tea works harmoniously with the amino acid L-theanine for a focused, relaxed state of mind. Research shows that this combination enhances cognitive performance and alertness, making it a great choice for staying sharp during the day.


3. Digestive aidTea, particularly herbal teas like peppermint and ginger tea, helps in digestion by soothing the lining of the stomach and enhancing the flow of digestive juices. A study published in the journal Phytomedicine (2013) found that peppermint oil, which is a key ingredient in peppermint tea, can help relieve symptoms of irritable bowel syndrome (IBS), including bloating and abdominal pain. Though studies suggest that teas such as peppermint tend to soften the symptoms associated with indigestion, making them a popular remedy for an upset stomach.

4. Enhances the immunity powerPolyphenols found in different types of tea, especially green tea, enhance immunity. Science has discovered that free radical-fighting antioxidants from tea can strengthen immune cells and also develop resistance to infections and diseases, including certain cancers.

5. Encourages relaxation and stress reliefThe ritual of brewing a cup of tea and sipping slowly can have a calming effect on the body and mind. Herbal teas like chamomile have been used for ages as they possess a mild sedative quality. According to research published by ScienceDirect, Regular consumption of tea diminishes the effect of stress and anxiety and calms the mind.

Five potential harms of drinking tea

1. May cause insomniaWhile the caffeine in tea offers a boost of energy, it can also interfere with sleep patterns, especially if consumed in large quantities or late in the day. Caffeine is a stimulant, and its consumption, especially close to bedtime, may disrupt sleep with the consequences of developing insomnia and poor sleep quality.

2. Can stain teethTea contains tannins, which are chemicals that can stain the teeth over time. Regular tea drinkers may notice stains on their teeth, meaning a less-than-perfect smile. Although normally harmless, stains may need professional dental care to remove.

3. Can cause iron deficiencyPolyphenols are substances found in tea that can inhibit the absorption of iron from dietary plant sources. If consumed in large quantities, especially with meals, tea may contribute to iron deficiency, particularly in individuals who follow vegetarian or vegan diets. The study also shows that drinking tea with meals can reduce iron absorption by up to 60%.

4. Can irritate the stomachFor some individuals, the acidity in tea can lead to stomach discomfort, acid reflux, or gastritis. Teas like black tea and some herbal teas (e.g., peppermint) have been known to cause distress or bloating in sensitive individuals.

5. Over-caffeinationThough tea is smoother than coffee, it contains caffeine. Overuse leads to symptoms such as jitteriness, headaches, and increased heart rate. Increased levels of caffeine have also been proven to multiply the risk of dehydration and may indirectly trigger anxiety in some people.


Tea is the simplest pleasure, but in our health, it goes beyond simple. It can improve the heart but interfere with the absorption of iron, all depending on the type and amount being consumed. Therefore, a moderate intake of tea consumption helps to reap more benefits in contrast to an excessive drinking habit.

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