The wide-ranging health benefits of tea

Tea

Tea – particularly green tea – is rich in a wide range of polyphenols with antioxidant properties, including catechins, flavonoids, polyphenols, and theaflavins^[1]. These help neutralize free radicals that can damage cells, potentially leading to cancer. They can also help reduce chronic inflammation, a known risk factor for several types of cancer. Some studies suggest the compounds in tea can inhibit the growth of cancer cells and promote apoptosis (programmed cell death), potentially reducing the risk of cancer development and progression.^[2]

Tea consumption has been shown to be protective against breast cancer, prostate cancer, colorectal cancer, lung cancer, and skin cancers ^[3], and there’s some evidence of protection against liver cancer.^[4]

It should be noted that the benefits here primarily relate to green and black teas (and may include white and oolong teas); herbal teas are not a “true” tea, as they don’t contain tea leaf.^[5]

Tea’s health benefits extend beyond its cancer-fighting properties. Increasing your tea consumption has wide-ranging health benefits: 

1. Improved heart health
   Regular tea consumption can reduce blood pressure as well as total cholesterol levels, both important components in overall heart health. Endothelial function–important in regulating blood flow and maintaining healthy blood vessels–is also improved.^[6] The antioxidants in tea reduce both oxidative stress and inflammation^[7], which contribute to the development of cardiovascular diseases. All these individual benefits add up to huge net positives for tea drinkers; consumption has been shown to reduce the incidence of coronary artery disease, atherosclerosis, and stroke.
   
   
2. Reduced Type 2 Diabetes Risk
   Both the risk of developing type 2 diabetes, and many of the negative health effects associated with the disease, are reduced in tea drinkers.^[8] Tea consumption may improve insulin sensitivity–crucial in managing type 2 diabetes–as well as glucose metabolism^[9]. Emerging evidence suggests tea may help with weight management, potentially boosting metabolism^[10]. As with many diseases, inflammation also plays a significant role in the development and progression of type 2 diabetes. The abundant antioxidants in tea may help protect pancreatic beta cells^[11], slowing the progression of the disease.
   
   
3. Neurodegenerative diseases
   Studies into tea’s effects on neurodegenerative diseases are ongoing, but early evidence suggests a protective benefit against Alzheimer’s, Parkinson’s, and vascular dementia^[12],[13]. It’s thought that the compounds in tea help reduce neuroinflammation, scavenge free radicals, and reduce oxidative stress. They may also inhibit the formation of beta-amyloid plaques and tau protein tangles in the brain^[14](which are thought to be the main drivers of Alzheimer’s).
   
   
4. Liver disease
   The antioxidants in tea have widespread protective properties in the liver. Tea consumption can both help protect against and slow progression of non-alcoholic fatty liver disease (NAFLD)^[15],[16], a precursor to several more serious diseases. It had similar effects on liver fibrosis–progressive scarring of the liver which can eventually lead to cirrhosis^[17]. Chronic liver diseases such as these often progress to cancer of the liver. 

Inflammation is a culprit in dozens of diseases, meaning the health benefits of tea’s abundant polyphenols might extend far beyond what current studies have demonstrated. On top of that, regular tea consumption can help you reach your hydration goals, which will only multiply the benefits to your overall health.