7 Anti-Inflammatory Teas To Help Soothe Inflammation In 2024
Updated on
- Written by Christine VanDoren, Nutritionist
Medically reviewed by
Dr G. Michael DiLeo, MD
Welcome to the soothing world of anti-inflammatory teas, where health and relaxation coexist in perfect harmony. The power of tea is not a secret — many cultures worldwide have leveraged its healing properties and created anti-inflammatory tea recipes for centuries.
For those dealing with inflammation, an integral part of an anti-inflammatory diet is regularly consuming teas rich in anti-inflammatory properties.[1] In this comprehensive guide, we’ll pour into the best teas for inflammation and steep into their potent health benefits.
So, brew yourself a cup, and enjoy it while learning the fantastic health benefits.
Powerful Teas To Help Fight Inflammation
There are numerous teas that help fight inflammation, and they include the following:
- Green tea.
- Ginger tea.
- Turmeric tea.
- Black tea.
- Peppermint tea.
- Chamomile tea.
- Rooibos tea.
What Is Inflammation?
Inflammation is how the body responds to harmful stimuli such as pathogens, irritants, or damaged cells.
It’s a biological response, a protective mechanism to remove harmful elements and facilitate the healing process. However, it’s essential to understand that inflammation comes in two forms:[2] acute and chronic inflammation.
Acute inflammation is a short-term response to harmful stimuli which launches the initial healing process. It usually runs its course within a few days. It’s typically beneficial because it helps the body recover from injuries and fight infections.
Conversely, chronic inflammation is a long-term, persistent form of inflammation that can last for several months or even years. Unlike its acute counterpart, chronic inflammation[3] is often harmful and can lead to various health conditions, such as arthritis, heart disease, and even some forms of cancer.
Is Inflammation Always Bad?
Inflammation is not inherently evil.
In fact, it’s a vital part of the body’s defense mechanism — a sign that your immune system is working to heal wounds and fight off infections. Acute inflammation is a typical, healthy response to injury or infection. It is characterized by redness, warmth, swelling, and sometimes pain.
However, when inflammation lingers for a prolonged period, becoming chronic, it poses a significant health risk. Chronic inflammation can silently damage your body, playing a central role in some diseases, including heart disease, cancer, and Alzheimer’s.
Therefore, managing inflammation and taking proactive measures is crucial, such as including anti-inflammatory teas in your diet or taking a supplement for inflammation.
How Does Tea Reduce Inflammation?
Tea contains a host of bioactive compounds known for their anti-inflammatory properties.
These compounds, particularly those found in herbal teas, can inhibit certain inflammatory chemicals in the body, reducing inflammation and pain. The real magic lies in their rich concentration of polyphenols, potent antioxidant compounds known for their disease-fighting properties.[4]
For instance, green tea is rich in a particular polyphenol called epigallocatechin-3-gallate.[5] Studies suggest that EGCG has potent anti-inflammatory effects and could play a role in preventing chronic inflammation-related diseases.
Best Anti-Inflammatory Teas For Reducing Inflammation
So, after reading all about the effects of anti-inflammatory tea, you might be wondering, “What tea is good for inflammation?”
Here are some anti-inflammatory herbal teas:
Green Tea
Often hailed as the healthiest beverage on the planet, green tea is loaded with antioxidants and potent biological compounds. Its star compound, EGCG, is credited with powerful anti-inflammatory effects, thereby making green tea anti-inflammatory. Regular consumption can help reduce inflammatory markers and protect against damage[6] caused by inflammation.
Ginger Tea
Spicy and refreshing, ginger tea is one of the best herbs for inflammation. Gingerol, the main bioactive compound in ginger, has potent anti-inflammatory and antioxidant effects.[7] Ginger tea’s consistent consumption[8] could help manage exercise-induced muscle pain, osteoarthritis, and other inflammation-related conditions.
Turmeric Tea
Turmeric tea is hard to miss with its bright golden hue and distinctive flavor. Curcumin,[9] turmeric’s main active ingredient, has been scientifically proven to have powerful anti-inflammatory properties.
Its ability to match some anti-inflammatory drugs without side effects makes turmeric tea an excellent choice for those looking to manage inflammation naturally.
Black Tea
Black tea is more than just a comforting warm beverage – it’s also a potent source[10] of flavonoids, powerful antioxidants with anti-inflammatory effects.
Beyond its role as a tea for boosting brain function, regular black tea consumption can help reduce inflammation, improve heart health, and lower the risk of certain cancers.
Peppermint Tea
Peppermint tea offers more than its fresh minty flavor — it’s a potent source of various health benefits. Peppermint contains menthol, a natural analgesic[11] that imparts powerful anti-inflammatory benefits.
Peppermint tea can help soothe headaches, relieve menstrual pain, and improve digestion.
Chamomile Tea
Chamomile tea is another excellent herbal tea with anti-inflammatory properties. It contains bisabolol,[12] a compound with anti-inflammatory, anti-irritant, and anti-microbial properties.
Regular consumption of chamomile tea[13] can help soothe the stomach, improve sleep quality, and reduce inflammation.
Rooibos Tea
Native to South Africa, Rooibos tea is a herbal tea known for its vibrant color and sweet, earthy flavor. Rich in antioxidants and polyphenols, Rooibos tea[14] is praised for its vascular benefits and anti-inflammatory properties.
Regular consumption can help manage chronic diseases, reduce heart disease risk, and manage weight.
Its naturally caffeine-free nature makes it an excellent choice for those looking to reduce their caffeine intake without giving up the comfort of a warm, flavorful cup of tea.
Tips And Precautions When Drinking Anti-Inflammatory Teas
Consult Your Doctor
While teas are generally safe for consumption, it’s crucial to discuss any changes in your diet or lifestyle with a healthcare provider. This is especially true if you’re pregnant, nursing, or have a medical condition. A registered dietitian nutritionist can guide you on the best way to incorporate anti-inflammatory teas into your daily routine.
Avoid Overconsumption
While drinking anti-inflammatory teas is beneficial, it’s crucial to avoid overconsumption. Excessive caffeinated tea drinking can lead to health problems[15] like insomnia, anemia, or digestive issues due to the tannins present. As astringents,[16] tannins can interfere with[17] the absorption of nutrients. Moderation is key.
Quality Matters
Always opt for high-quality, organic teas when possible. These anti-inflammatory teas are free from pesticides and harmful chemicals that can negate the benefits of drinking tea.
Remember, not all teas are created equal.
Allergies
Always bear in mind that some individuals may be allergic to certain herbs and spices. If you’re trying new teas or anti-inflammatory herbs for the first time, start with a small quantity to see how your body reacts.
Conclusion
Incorporating anti-inflammatory teas into your daily routine is a tasty and effective way to combat inflammation. Whether you lean towards the robust flavor of green tea, the spice-filled notes of ginger tea, or the calming effects of chamomile tea, these beverages offer various health benefits.
Additionally, you can complement these teas with a plant-based dietary supplement to enhance your body’s anti-inflammatory response further.
However, remember that these teas are not magic bullets — they are part of a broader, balanced diet and lifestyle approach to health and wellness.
+ 17 sources
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Written by:
Christine VanDoren, Nutritionist
Medically reviewed by:
Medically reviewed by:
