The use of herbal teas has been around for many centuries.
However, herbal teas, despite their names, are not true teas. True teas include green tea and oolong Tea made from leaves of the Camellia Sinensis tree.
Herbal teas, on the other hand, are made of dried fruits, flowers and spices.
The wide variety of herbal teas available can make them a more appealing alternative to sugary drinks or water.
Some herbal teas are not only delicious but also have health-promoting properties. For hundreds of years, herbal teas were used to treat a wide range of conditions.
Modern science has found evidence that supports both traditional and new uses for herbal teas.
Here’s a list with 10 healthy herbal teas that you should try.
1. Chamomile Tea
The calming properties of chamomile tea are what make it so popular and are often used to aid in sleeping.
Two studies examined the effects of chamomile extract or tea on sleep problems in people.
A study of 80 women who suffered from sleep problems after giving birth found that chamomile tea was more effective in improving their sleep quality ( 1Trusted source ).
A third study of 34 insomniacs found that chamomile extract twice daily resulted in marginal improvements in the quality of sleep, waking up in the morning and falling asleep at night. ( 2Trusted Source).
Chamomile is not only a sleep aid. It has been shown to have anti-bacterial, anti-inflammatory, and liver-protecting properties ( 3Trusted source).
Preliminary evidence has been found that chamomile can be used to treat stomach ulcers and diarrhea in rats and mice ( 3Trusted source, 4Trusted source).
Another study found that chamomile tea reduces symptoms of premenstrual syndrome. A second study was done in type 2 diabetics and showed improvements in blood glucose, insulin, and blood lipid levels ( 5Trusted Source, 6Trusted Source).
Although more research is required to confirm these effects in chamomile tea, preliminary evidence suggests that it may provide a range of health benefits .
Summary Chamomile’s calming properties are well-known, and preliminary evidence supports that. It can also be used to relieve premenstrual symptoms, high blood sugar, and insulin levels.
2. Peppermint tea
Peppermint tea is one the most popular herbal teas worldwide ( 7Trusted source).
It is most commonly used to support the health of the digestive tract. However, it also has anticancer, antioxidant, and antibacterial properties ( 7Trusted source).
These effects have not been tested in humans so it is not possible to determine if they may be beneficial for your health. Numerous studies have shown peppermint’s positive effects on the digestive system.
Numerous studies have shown that peppermint oil can be used to relieve nausea, indigestion and stomach pain.
Also, evidence shows peppermint oil relaxes spasms in the colon, stomach, and intestines ( 12Trusted source, 13Trusted source. 14Trusted source. 15Trusted source).
Finally, it has been repeatedly proven that peppermint oil can be used to relieve symptoms of IBS ( 16Trusted Source).
Peppermint tea is an excellent natural remedy for digestive discomfort such as cramping, nausea, or indigestion.
Summary The traditional use of peppermint tea to ease discomfort in the digestive tract is Peppermint oil has been shown to relieve nausea, cramping and stomach pain.
3. Ginger Tea
Ginger tea is a flavorful and spicy drink with a lot of anti-inflammatory antioxidants ( 17Trusted source).
It is also known to reduce inflammation and stimulate the immune system. However, it’s best known as an effective remedy for nausea ( 18Trusted Source).
Research consistently shows that ginger has a strong ability to relieve nausea, particularly in early pregnancy. However, it can also be used to treat nausea from cancer treatments or motion sickness ( 19Trusted Source, 20Trusted Source).
There is evidence that ginger may be able to prevent stomach ulcers, relieve constipation and help with indigestion ( 20Trusted source).
Dysmenorrhea or period pain may be relieved by ginger. Numerous studies have shown that ginger capsules can reduce pain related to menstruation ( 21Trusted source, 22Trusted source).
Two studies actually found that ginger was as effective at relieving period pain as non-steroidal antiinflammatory drugs (NSAIDs), like ibuprofen ( 23Trusted source, 24-Trusted source).
Some studies have suggested that ginger may be beneficial for diabetics, but the evidence is not consistent. These studies found ginger supplements improved blood sugar control and blood cholesterol levels ( 25, 26, Trusted Source, 27, Trusted Source).
Summary Ginger tea has been used for centuries to treat nausea. Studies have shown that it is effective in this regard. Studies have shown that ginger may be beneficial for diabetics.
4. Hibiscus Tea
Hibiscus tea is made with the flowers of the hibiscus plants. It is a refreshing and tart tea with a pink-red colour. It can be eaten hot or cold.
Hibiscus tea is known for its unique flavor and bold color, as well as its healthful properties.
It is known that hibiscus has antiviral qualities, and tests in tubes have demonstrated its effectiveness against bird flu strains. But, there is no evidence that hibiscus tea can help fight flu viruses ( 28Trusted source).
Numerous studies have examined the effects of high blood lipid levels on hibiscus. Although some studies have shown it to be effective in certain cases, a large review found no significant effects on blood lipids ( 29Trusted source).
However, high blood pressure can be controlled by hibiscus tea.
Many studies actually found that hibiscus can lower blood pressure. However, most of the studies weren’t high-quality ( 30Trusted source, 31Trusted source).
Another study showed that hibiscus extract from hibiscus tea for six weeks significantly reduced oxidative stress among male soccer players ( 32Trusted Source).
Hydrochlorothiazide is a diuretic medication. It’s important to not drink hibiscus Tea if you are taking it. Aspirin may be reduced by drinking hibiscus tea, so it is best to have them taken 3-4 hours apart ( 30Trusted Source).
Summary: Hibiscus Tea may lower blood pressure and reduce oxidative stress. It should not be taken along with diuretics or aspirin.
5. Echinacea Tea
Echinacea tea is a popular remedy for common colds.
Evidence suggests that echinacea can boost immunity, which could aid in fighting off infections and viruses ( 33Trusted source).
Numerous studies have shown that echinacea may reduce the symptoms of the common cold and even prevent it from happening ( 33Trusted source).
The results can be contradictory and not all studies are well-designed. It is difficult to determine if positive results were due to echinacea, or random chance.
It is therefore impossible to prove that echinacea can cure the common cold.
This warm herbal beverage may at the very least help to soothe your sore throat, or clear your stuffy nose if it is coming on ( 34Trusted Source).
Summary Echinacea is used to reduce or prevent the symptoms of common colds. Although several studies have shown it to be effective, evidence is mixed.
6. Rooibos Tea
Rooibos a South African herbal tea is available. It is made from the red bush or rooibos leaves.
It has been used historically by South Africans for medicinal purposes. However, there is not much scientific research.
However, there have been a few human and animal studies. Studies have not shown that it is effective in treating allergies or kidney stones ( 35Trusted Source, 36Trusted Source).
One study however has shown that rooibos may be beneficial to bone health. One test-tube study suggested that rooibos, green and black teas, may stimulate bone growth and density ( 37Trusted Source).
A similar study also found that teas had a lower level of cell toxicity and inflammation. Researchers suggested that drinking tea might explain why tea has a higher bone density.
Preliminary evidence suggests that rooibos may be able to prevent heart disease.
One study showed that rooibos tea inhibited a protein that causes blood vessels constrict ( 38Trusted source).
Another study also found that six cups of rooibos tea per day for six weeks reduced blood levels of LDL cholesterol and other fats ( 39Trusted source).
More research is required to confirm these effects and uncover any additional benefits. The preliminary evidence suggests promise.
Summary Scientists have just begun to study Rooibos Tea. Although preliminary evidence suggests that rooibos may improve bone health and decrease heart disease risk, more research is needed.
7. Sage Tea
Sage tea is well-known for its medicinal properties. Scientific research has started to support a number of its health benefits, particularly for the brain.
Numerous studies on animals, humans, and test tubes have demonstrated that sage can improve cognitive function as well as protect against Alzheimer’s disease-related plaques.
Two studies using oral sage oils or drops of oral sage found that there was an improvement in cognitive function for people with Alzheimer’s. However, the studies were limited ( 40Trusted source, 41Trusted source, 42Trusted source).
Sage may also provide cognitive benefits to healthy adults.
Numerous studies have shown that sage extract can improve mood, memory, and mental function in healthy adults ( 40Trusted source, 43Trusted source; 44TrustedSource, 45Trusted source).
A small study on humans found that sage can increase blood lipids, and another on rats showed that it protects against colon cancer development ( 46Trusted source, 47Trusted source).
Sage tea is a healthy option that may offer benefits for your cognitive health, as well as the health of your heart and colon. These effects require more research.
Summary Many studies have shown that sage can improve cognitive function and memory. It could also be beneficial for colon and heart health.
8. Lemon Balm Tea
Lemon balm tea is light and lemony in flavor, and appears to have health-promoting qualities.
A small study of 28 people that drank lemon balm or barley tea over six weeks showed that the lemon balm group had a greater elasticity in their arteries. Arterial stiffness can be a risk factor in stroke, heart disease and mental decline ( 48Trusted source).
The same study also showed that lemon balm tea users had a higher skin elasticity than those who did not drink it. This is a characteristic of aging, which tends to decrease with age. The study was not of high quality.
A small study of radiology workers also found that lemon balm tea twice daily for a month increased the body’s natural antioxidant enzymes. These help protect cells from oxidative damage ( 49Trusted source).
Participants also had higher markers for DNA and lipid damage.
Preliminary evidence also suggests that lemon balm may increase high blood lipid levels ( 50Trusted Source).
Numerous studies also show that lemon balm can improve mood and mental performance.
The effects of various dosages of lemon balm extract were evaluated in two studies that included 20 participants. Both calmness and memory were improved ( 51Trusted source, 52Trusted source).
A small study also found that lemon balm extract reduced stress and improved math processing skills ( 53Trusted source).
A small study also found that lemon balm can reduce anxiety and heart palpitations ( 54Trusted source).
Lemon balm tea could have a variety of health benefits, and it would be a great addition to any herbal tea selection.
Summary Initial studies suggest that lemon balm can improve antioxidant levels, skin and heart health, and even reduce anxiety.
9. Rose Hip Tea
Rose hip tea is made with the fruit of rose plants.
It’s high in vitamin C, as well as beneficial plant compounds. These plant compounds, along with certain fats in rose hips, have anti-inflammatory properties ( 55Trusted Source).
Numerous studies have examined the effectiveness of rose hip powder in reducing inflammation in patients with osteoarthritis and rheumatoid arthritis.
These studies showed that it was effective in reducing inflammation and related symptoms such as pain ( 56Trusted source, 57Trusted source, 58Trusted source).
Rose hips could also help with weight management. A 12-week study of 32 overweight individuals found that rose hip extract reduced belly fat and BMI ( 59Trusted Source).
Rose hips’ anti-inflammatory, antioxidant properties may help to fight skin aging.
A preliminary study showed that rose hip powder was effective in reducing the depth of wrinkles around eyes, as well as improving skin moisture and skin elasticity ( 60Trusted source).
These properties could also have other health benefits, but more research is needed to confirm and explore any new ones.
Summary Rosehip tea is rich in antioxidants and vitamin C. Rose hip tea’s anti-inflammatory qualities may help reduce arthritis pain and inflammation. Rose hips have been shown to be effective in fighting the signs of aging and reducing stomach fat.
10. Passionflower tea
Passionflower tea is made from the leaves, stems, and flowers of the passionflower plants.
Studies have shown that passionflower tea has been used traditionally to reduce anxiety and improve sleep.
One study showed that passionflower tea drinking for a week improved sleep quality ( 61Trusted source, 662Trusted source).
Two human studies have shown passionflower is effective in reducing anxiety. One of these studies actually found passionflower to be as effective as anxiety-relieving medication ( 63Trusted Source).
Another study showed that passionflower could be used in combination with clonidine to relieve withdrawal symptoms such as anxiety and agitation.
It seems that passionflower tea is a great choice for anxiety relief and promoting calmness.
Summary Recent studies have shown that passionflower tea can improve sleep quality and decrease anxiety.
The bottom line
There are many delicious herbal teas available. They also come in a wide variety of flavors.
Many herbal teas have health-promoting properties, and modern science has validated some of these traditional uses.
These 10 herbal teas are great for beginners and tea lovers alike.