Tea, the world’s second most consumed beverage after water, holds a special place as the national drink of China. Many tea enthusiasts firmly believe that “one can go a day without food, but not without tea.” Especially during the sweltering summer months, tea serves as a perfect remedy for heat and greasiness, becoming a staple for many after meals. But what exactly are the health benefits of daily tea consumption?
Numerous studies have shown that tea offers significant health advantages. For individuals at high risk of type 2 diabetes, tea drinking helps regulate blood sugar levels and enhances insulin sensitivity. For those already diagnosed with diabetes, tea consumption can effectively lower fasting blood glucose and glycated hemoglobin levels. This health benefit transcends racial boundaries. An 8.8 – year follow – up study of 38,000 American women aged 45 and above revealed that those who drank at least 4 cups of tea daily had a 30% lower risk of developing type 2 diabetes compared to non – tea drinkers. Another 11 – year study of 480,000 Chinese adults found that regular tea drinkers had an 8% lower risk of type 2 diabetes than those who hadn’t consumed tea in the past year.
Regarding stroke prevention, a 13 – year study tracking 82,369 Japanese men and women discovered that those who drank 2 – 3 cups of green tea daily reduced their stroke risk by 14%, while those who consumed 4 or more cups daily saw a 20% reduction. Catechins in green tea protect blood vessels through multiple mechanisms, including antioxidant, anti – inflammatory, anti – proliferative, and antithrombotic effects, which explain its stroke – reducing benefits.
Tea also effectively reduces the risk of hypertension. Research on 76,000 Chinese adults has shown that green tea can reduce this risk by 6%. Even irregular or small – amount consumption can yield long – term benefits. Catechins in green tea promote the production of nitric oxide and inhibit angiotensin – converting enzyme, achieving blood – pressure – lowering effects. Black tea is even more effective, reducing the risk by 26%, thanks to its significant impact on both systolic and diastolic blood pressure. Its components protect blood vessel endothelium and mimic the function of antihypertensive drugs.
A study published in Annals of Internal Medicine in 2022 followed 500,000 tea drinkers aged 40 – 69 for about 11 years. The results showed that those who drank at least 2 cups of tea daily had a 9% – 13% lower all – cause mortality risk compared to non – tea drinkers.
To fully harness the health benefits of tea, proper storage and consumption methods are crucial. Tea is highly absorbent, prone to moisture and odor. The theanine that gives tea its refreshing taste and the antioxidant polyphenols are easily lost or oxidized, especially at higher temperatures. Therefore, tea should be stored in a sealed, dark, and cool environment. For long – term storage, vacuum – packing and freezing are recommended.
In terms of consumption, green tea is best brewed with water around 80°C, while black tea and oolong tea require boiling water to balance the extraction of components like caffeine, polyphenols, and theanine for a better flavor. Despite some tea – drinking traditions favoring hot tea, scalding beverages can damage the esophagus and increase the risk of esophageal cancer. It’s advisable to let the tea cool down before drinking. Additionally, strong tea, high in caffeine, can cause discomfort and sleep disturbances, and its tannins can inhibit iron absorption. Thus, it’s better to prefer light tea, especially for those with iron – deficiency anemia.
