Scientifically Proven Health Benefits of Black Tea, The World’s Favorite Superfood
Black Tea Packed with Antioxidants and Phytochemicals
Packed full of nutrients, black tea is the world’s favorite beverage and superfood. Here are the scientifically proven health benefits of black tea.
Black Tea’s Health Benefits
Drinking 1-2 cups per day of black tea decreases cancer risks by 9-13% for all types of cancer
Scientifically proven to decrease LDL cholesterol and improve heart health
Found to be rich in antioxidants by a comprehensive study of over 3100 foods
Contains unique antioxidant compounds theaflavins and thearubigins
Has an average of 47 mg of caffeine per cup, about half that of coffee at 95 mg/cup.
For comparison, here’s how black tea stacks up against green tea.
Chemical Structure of Antioxidants in Black Tea, Theaflavins, Flavonoid Phytonutrients
Antioxidants in Black Tea, The Source of Black Tea’s Health Benefits
Antioxidants neutralize free radicals. Free radicals are molecules that want to absorb an extra electron. Without antioxidants to safely give up an electron, a free radical will pull an essential electron from a cell, causing cell damage which results in aging and increased cancer risk.
Although black tea is produced by oxidizing green tea, it is still a rich source of antioxidants. Antioxidants in black tea come in two special unique forms: theaflavins and thearubigins. Both theaflavins and thearubigins are types of catechin which is itself a type of flavonoid; flavonoids are a subcategory of polyphenols which are a type of phytochemical and antioxidant. Whenever you see an article or study discussing any of these terms, know that these are all various subcategories of antioxidant nutrients.
Antioxidants > Polyphenols > Flavonoids > Catechins > Theaflavin and Thearubigin
Theaflavin and thearubigin, unique to black tea and other oxidized teas, are formed by the enzyme-based oxidation of the tea leaves from green tea to black tea. Yes, that means that oxidation transmutes the antioxidants in green tea into the antioxidants in black tea. Even though these antioxidants are produced from an oxidation process, theaflavin and thearubigin have both been shown to still be capable at scavenging and absorbing free radicals, protecting cells from possible DNA damage and oxidative stress.
And black tea is packed full of these antioxidants (plus some others). Together, theaflavin and thearubigin make up 60% of the contents of a cup of tea by weight (excluding the water weight). More than half of a cup of black tea is antioxidants.
In addition to preventing damage from free radicals, another study found theaflavins health benefits include protection from bacterial infection, viral infection, and tooth decay. Additionally, tea shows signs of having anti-inflammatory effects. Research on black tea has so far focused on theaflavins. While thearubigins are still being studied, researchers have found thearubigins inhibit tumors and salmonella.
Black Tea Reduces Cancer Risk
While black tea’s mechanisms for fighting cancer are still unclear, major population studies have demonstrated a clear link between black tea consumption and reduced cancer risk. A major population study in the UK found 1-2 cups per day of black tea decreases all cancer risks by 9-13%. Another population study in Moscow found similar results while focusing specifically on black tea’s effects on rectal cancer risk.
More here on black tea’s anticancer effects.
Black Tea’s Effects on Cholesterol and Heart Health
Black tea has been shown by multiple scientific studies to have a variety of positive effects on circulation and heart health. The benefits of black tea for blood circulation include reduced LDL cholesterol, lower blood pressure, and reduced risk of stroke and heart attack.
Numerous studies have all found that black tea reduces LDL cholesterol. A meta-analysis examined 10 different black tea studies and found that black tea was consistently shown to lower LDL cholesterol levels. Black tea appears to specifically target blood cholesterol levels without affecting the good HDL cholesterol. LDL takes cholesterol to the bloodstream where it clogs arteries while HDL carries cholesterol to the liver to release from the body.
In addition to reducing cholesterol, black tea lowers blood pressure. Drinking black tea “significantly reduces” both systolic and diastolic blood pressure. To lower blood pressure naturally, studies found it best to drink black tea consistently for a week or longer.
Given black tea’s LDL and blood pressure reducing effects, it is unsurprising that black tea has repeatedly shown to protect against heart disease and stroke. A UK population study found tea reduced the risk of stroke and dementia. Another meta review of medical studies found black tea reduced risk of coronary heart disease. This finding was further supported by a Chinese population study where black tea consumption reduced risk of heart disease and heart attacks. In fact, not only does tea drinking reduce risk of heart disease and stroke, it turns out tea drinking reduces the risk of death from ALL causes… by about 2%, which is pretty good when you consider all cause mortality incudes getting run over by a bus.
The Superfood Black Tea’s Health Benefits Summarized
It turns out that the world’s favorite drink (excluding water) is also an antioxidant rich superfood. Black tea is packed full of protective antioxidants, lowers LDL cholesterol, reduces risk of heart disease and heart attack, and decreases cancer risk. There’s no better time than right now to try the best drink on Earth for yourself and take advantage of the numerous health benefits of black tea.
About the author
As a chemical engineer, Spencer Lane, Chai Hous’ Chief Brewing Officer, is fascinated with the chemistry of health. Researching what causes sickness led him to understand how nutrition plays a critical role in every day health. Based on his research on chai spices, he feels he has discovered the alchemical elixir of life, or, as a sci fi fan, the Spice. “The most precious substance in the universe is the spice mélange… The spice extends life.” – Frank Herbert, Dune