When it comes to anti-inflammatory and immune-boosting beverages, teas top the list. The antioxidant properties of most teas help reduce oxidative stress, and the antimicrobial, antiviral, and anti-inflammatory properties boost immune function and overall health. What better way to support your health than with a soothing and nourishing cup of tea throughout the day? Discover the anti-inflammatory teas and herbal teas that can provide you with many ways of general well-being.
The best anti-inflammatory teas
1. Green Tea
The benefits of green tea are well known and plentiful. It’s known as the quintessential anti-aging drink and one of the most consumed beverages in the world. Numerous studies indicate that green tea has anti-inflammatory and antioxidant effects. It suppresses gene and protein expression of inflammatory cytokines. Green tea consumption has been shown to improve the quality of life in patients with inflammatory diseases. And a study published in Food and Nutrition Research found that green tea supplementation had positive effects on inflammatory markers and antioxidant status, as well as blood pressure.
Preparation: There are many types of green tea, with sencha being the most popular and matcha green tea growing in popularity due to its high antioxidant content. To brew green tea, place your tea bag or high-quality tea leaves in a teapot and heat the water to 80-90 degrees. This temperature is lower than boiling so as not to reduce the green tea’s delicate compounds. Let the leaves steep for 1-3 minutes, or longer if the leaves are larger. You can add lemon juice or raw honey to green tea before drinking it.
Preparing matcha tea is a different process. For matcha, add 1 teaspoon of matcha powder to a bowl or mug along with plenty of nearly boiled water. Then beat the powder for a minute until it becomes thick and fluffy.
2. Chamomile tea
One of the most well-known anti-inflammatory teas is chamomile, which has been used for nearly 5,000 years for its ability to promote calmness and longevity. Chamomile has been dubbed the “herbal aspirin” for its pain-relieving properties. Chamomile’s anti-inflammatory effects allow the herb to reduce pain, swelling, redness, and underlying inflammatory issues. Research evaluating the benefits of chamomile shows that not only can the herb reduce inflammation when consumed as a tea, but it also improves inflammation issues when applied topically.
Chamomile is widely used to treat inflammation of the skin and mucous membranes, as well as various bacterial infections of the skin, mouth and respiratory tract. It can also help relieve gastrointestinal disorders and even eye inflammation. Just note that people with ragweed allergy sometimes report worsening of their symptoms when drinking chamomile tea. It may therefore not be suitable for people allergic to ragweed.
How to Prepare It: Chamomile tea is the most popular way to consume this herb, and it’s widely available in ready-to-serve tea bags. You can also find chamomile powder and extracts, which are known to be the most potent forms of the plant’s antioxidants. When drinking chamomile to reduce inflammation, consume 1-4 cups daily. This powerful anti-inflammatory herb can also be used to prepare homemade beauty and personal care recipes, like this homemade lavender and chamomile bubble bath.
3. Ginger Tea
Drinking ginger tea is a soothing and tasty way to reduce inflammation, soothe an upset stomach, and even control cholesterol and blood sugar levels. Gingerol, the most valuable ingredient in ginger, has been studied for its anti-inflammatory effects. Research published in the Journal of Medicinal Food suggests that this component of ginger modulates the biochemical pathways activated in chronic inflammation. And a 2017 study published in PharmaNutrition shows that ginger’s anti-inflammatory properties aren’t limited to its phenolic compounds, but also stem from the combined effects of root metabolites, pungent gingerols, and aromatic essential oils.
How to prepare: Ginger tea is available in ready-to-serve sachets, which you can find at most health food stores. You can also make your own ginger tea by following this simple anti-inflammatory herbal tea recipe:
Peel ginger and cut into thin slices.
Place the slices in a pot of water and cook for 10-30 minutes (depending on how thick you want them to be).
Strain and discard the ginger.
When ready to drink, add fresh lemon or organic honey to sweeten.
4. Peppermint tea
Peppermint has been shown to have anti-inflammatory, antiviral, and antimicrobial properties. It is commonly used to relieve IBS symptoms and promote respiratory health by reducing congestion and opening the airways. It is considered one of the best teas for stomach inflammation. Preparation: You can easily find peppermint tea pouches at your local grocery store. There are also loose teas on the market. If you have peppermint oil at home, you can make an anti-inflammatory tea by adding 2 drops to green, white, or black tea. It is an excellent remedy for stomach upsets, breathing problems and fatigue.
5. Turmeric Tea
Turmeric tea is prepared by infusing turmeric root or powder. It’s an easy way to add the anti-inflammatory turmeric to your diet. Turmeric’s most active ingredient, curcumin, has powerful anti-inflammatory properties and has been shown in in vitro studies to reduce markers of inflammation.
Research suggests that turmeric tea also helps boost immune function by reducing inflammation and preventing oxidative stress. The antioxidants in turmeric help optimize your overall health.
Preparation: Turmeric tea is available in ready-to-serve tea bags. It can also be made from dried, ground, or powdered turmeric. To make your own, add 1-2 tablespoons of turmeric to 4 cups of water and simmer for 10 minutes.
6. Yerba Mate
Yerba mate is a plant that belongs to the holly family. Its leaves and young twigs are crushed and aged to make loose leaf tea. Yerba mate contains polyphenols and saponins that help boost the immune system and support the body’s ability to protect itself from disease. Yerba mate is also nutrient dense, containing several vitamins, minerals, antioxidants, fatty acids, tannins, amino acids and chlorophyll. Research shows that yerba mate has high antioxidant capacity and protects DNA from oxidation.
Preparation: Yerba Mate is available in loose tea bags and ready-to-brew tea bags. Also available as a cold drink in bottles. To make loose leaf tea, bring water or milk to a boil, adding about a teaspoon per cup and steeping for 3-5 minutes. To flavor it, you can add lemon, mint, or your favorite natural sweetener.
The best anti-inflammatory teas are made from herbs and roots that help reduce inflammatory markers and oxidative stress that lead to disease.
They are available in ready-to-use sachets that can be found at most health food stores. They can be made at home by soaking the herb or root for a few minutes. Drinking about two cups (or more if you tolerate it well) of anti-inflammatory tea boosts immune function and overall health.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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anti-inflammatory herbal teas