Inflammation is part of the body’s natural defense system. It helps the body respond to injuries and infections, but problems can develop when inflammation stays active for a long time.
Long-lasting inflammation has been linked with many health conditions, including heart disease, type 2 diabetes and some forms of arthritis. Diet cannot remove inflammation by itself, but certain foods and drinks may support a healthy response.
Tea is one drink that has attracted a lot of scientific interest. Many teas contain natural plant chemicals called antioxidants, which can help protect cells from damage and may influence processes involved in inflammation.
Green tea is one of the most widely studied choices. It contains compounds called catechins, including EGCG, which laboratory and human studies suggest may help reduce some signs of inflammation and protect cells from damage.
Green tea also contains caffeine, although usually less than coffee. Matcha comes from the same tea plant, but because the powdered leaves are consumed directly, it can provide a more concentrated source of some of these plant compounds.
Turmeric tea is another popular option. Turmeric contains curcumin, a substance that has been studied for its possible anti-inflammatory effects, although the amount of curcumin in a cup of turmeric tea can vary greatly.
The body does not absorb curcumin very easily. Black pepper contains piperine, which can increase curcumin absorption, so some turmeric drinks combine the two ingredients.
Ginger tea offers a caffeine-free alternative. Ginger contains natural substances, including gingerols and shogaols, that have shown anti-inflammatory effects in research and may also help with nausea and digestive discomfort.
Some studies have examined ginger supplements in people with joint problems and other inflammatory conditions. However, a normal cup of ginger tea may contain a much smaller amount than the concentrated products used in clinical studies.
Chamomile is another caffeine-free drink that may have useful properties. It contains several plant compounds with antioxidant and anti-inflammatory activity, although research in people is still limited compared with research on green tea.
Chamomile is also commonly used as a relaxing evening drink. Its mild taste and lack of caffeine can make it an easy choice for people who want a warm drink before bedtime.
Rooibos, a tea made from a South African plant, is naturally caffeine-free. It contains antioxidants such as aspalathin, and early research suggests these compounds may help protect cells from damage linked to inflammation.
White tea comes from the same Camellia sinensis plant as green and black tea. It is lightly processed and contains polyphenols that researchers are studying for their possible effects on inflammation, heart health and cell protection.
Research on tea and inflammation has appeared across nutrition and medical journals, with studies examining green tea catechins, turmeric curcumin, ginger and other plant compounds. The overall evidence is promising, but the strength of the evidence differs between teas, and many studies have tested concentrated extracts rather than ordinary brewed drinks.
This means tea should not be treated as a cure for chronic inflammation or a replacement for medical care. Its biggest value may be as one small part of a healthier lifestyle that also includes nutritious food, regular physical activity, enough sleep and avoiding smoking.
People taking medicines or living with medical conditions should also remember that herbal products can sometimes interact with treatment. For most people, however, an unsweetened cup of tea can be a simple way to add beneficial plant compounds to the diet without adding much sugar or calories.
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