Black tea is an infusion of intense aroma and flavor, and only few drinks are as healthy as it.
Historically, tea consumption has been associated with numerous benefits, ranging from safeguarding cardiovascular, intestinal, and metabolic health to keeping your energy high and your mind clear.
The advancement of biomedical science has made it possible to confirm most of these statements and to explain why a plant can be so beneficial to the human body.
What is black tea?
Black tea is a drink with a reddish hue and intense aroma, obtained from the preparation of the leaves of Camellia sinensis, specifically the assamica variety. Its reddish hue derives from the oxidation of the leaves during processing.
The term black tea does not refer to a specific type of drink. The term even encompasses more than a dozen different varieties of infusions prepared from different Camellia sinensis spices.
These, in turn, can be mixed with other plants and form different types of drinks. An example of them are the Earl Gray and the Masala Chai.
Unlike green tea, whose intensity in aroma and flavor diminishes throughout the year, black tea can preserve its characteristics for a long time.
Health benefits of black tea
1. Prevents heart disease
The consumption of black tea has been linked to protective effects on the heart and its functionality.
It is hypothesized that its effect comes from the concentration of flavonoids: flavonols, flavones, catechins and many more that act as powerful antioxidants.
Atherosclerosis is one of the most common causes of heart disease, such as heart attack.
Atherosclerosis is the formation of a fibro-fatty plaque (or atheroma), so called because it is made of fibrous tissue and lipids oxidized by the effects of free radicals and inflammation of blood vessels.
Tea consumption decreases the inflammatory effects of free radicals since its flavonoids capture them and prevent the oxidation of lipids (specifically, LDL).
Thus, they favor the endothelial function of the blood vessels and the formation of new cells that replace the inflamed tissue. Certain flavonoids may also inhibit platelet aggregation, thus slowing the progression of atheroma.
As a whole, the tea exerts a protective effect. The Zutphen Elderly Study showed that tea consumption decreases the occurrence of ischemic heart disease.
2. Strengthens the immune system and fights infections
Historically, tea consumption has been used as a natural medicine against infections of all kinds.
The advancement of science now makes it possible to identify the reasons: The phenolic components of tea stop the pro-inflammatory effects of infectious agents.
When a pathogen is lodged in our body, it stimulates the production of molecules that trigger inflammation that fights the causative agent. But they also exert a double-edged effect by injuring our tissues.
Black tea regulates these effects and favors the production of T lymphocytes, immune cells with a powerful antimicrobial effect and protect our defenses in the long term.
3. Regulates the level of sugar in the blood
Metabolic syndromes are very common today, particularly insulin resistance that contributes to the onset of diabetes mellitus.
Postprandial (ie, after food intake) glycemic control is crucial for the management of diabetes. Insulin is the hormone responsible for stimulating the uptake of blood glucose by our cells.
When insulin resistance occurs, blood glucose levels remain elevated. Black tea polyphenols have been shown to reduce postprandial blood glucose levels.
The effect is probably due to the stimulation of insulin release by endocrine cells of the pancreas and, in addition, increase the sensitivity of cells to insulin.
4. Lowers cholesterol
As part of its cardiovascular and metabolic benefits, black tea promotes a healthy lipid profile.
Lipoproteins are molecules that carry cholesterol in the blood. LDL transport cholesterol from the liver, where it is synthesized, to the rest of the tissues where it is converted to triglyceride and deposited as fat.
HDLs have a totally opposite effect. A high number of LDL in the blood is associated with states of hyperlipidemia, an important risk factor for various diseases.
Daily consumption of tea decreases serum concentrations of LDL and cholesterol, favoring HDL.
5. Lowers blood pressure
Black tea flavonoids exert an antihypertensive effect, specifically quercetin.
Studies published by research organizations in the Netherlands and Germany showed that drinking one or more cups of black tea daily lowered blood pressure by about 2 mmHg.
Although it looks small at first glance, this antihypertensive effect reduces the chances of developing vascular or heart disease by 7%.
This finding probably corresponds to the antioxidant effects of its flavonoids. By trapping harmful free radicals, there is a greater availability of nitric oxide (NO).
NO is used by smaller blood vessels to relax their muscles and lower blood pressure.
6. Improves blood circulation
Black tea, by favoring the relaxation of the arteries, also promotes blood circulation.
When arteries constrict, the amount of blood pumped to a specific tissue is decreased. Black tea has the opposite effect.
This is observable by the energetic and relaxing effects of the tea on the brain. By improving circulation to it, attention, memory and response capacities increase significantly.
7. Protects the digestive system
Our digestive system is among the first defense barriers against ingested microorganisms.
At the intestinal level, there is a florid composition of healthy bacteria, promoters of an environment that prevents the lodging of harmful bacteria such as Salmonella or Helicobacter pylori.
Black tea polyphenols act as factors that stimulate the growth, multiplication and survival of bacteria such as Lactobacillus species.
Therefore, to maintain a healthy intestinal ecology, the consumption of black tea and other foods rich in polyphenols is recommended.
8. Reduces kidney stones
The benefit of black tea on reducing kidney stones is somewhat indirect.
First, the consumption of tea replaces that of drinks loaded with sugar that favor the appearance of stones.
Studies published by the Clinical Journal of the American Society of Nephrology (American Society of Nephrology) showed that those who drink non-sweetened beverages such as tea have a much lower risk of kidney stones.
Second, the tea hydrates your body. One of the preventive measures against stones is adequate and constant hydration, improving renal filtration.
However, this effect depends on the concentrations of black tea ingested per day.
Black tea is rich in oxalates, molecules that bind calcium in the intestines and prevent it from being used by cells. The union of both favors the appearance of calculations, but only in very high quantities.
Consuming more than four cups of black tea daily may increase the risk of developing kidney stones in certain patients.
9. Helps lose weight
Tea promotes weight loss for various reasons.
First, hydration. In states of dehydration, fat loss becomes more difficult. Also, staying hydrated increases the feeling of satiety.
Second, the tea keeps glucose, insulin and lipid levels in check. Especially after a meal and during fasting.
Keeping these metabolic parameters under control is important in weight loss regimens, avoiding the appearance of diseases such as atherosclerosis.
10. Strengthens the bones
Studies published in The American Journal of Clinical Nutrition showed that older women who consume tea frequently have higher bone density than women who do not.
Bone density is a parameter used to determine the volume of bones over time. From the elderly, the thickness and strength of the bones begins to decline.
The polyphenols in tea favor the reabsorption of calcium in the kidneys and the deposit of these in the bones, in a process called bone remodeling. This decreases the risk of osteoporosis and fractures.
11. Promotes memory and improves concentration
The tea is known for its relaxing properties and promoting a calm mind that facilitates rest.
However, tea can have another significant effect on your cognitive abilities, notably increasing attention levels and decreasing feelings of fatigue.
These effects are due to two main components: theanine and caffeine. In the Western Hemisphere, caffeine consumption comes from two major sources: coffee and tea.
On average, a cup of tea contains around 47 mg of caffeine, although this figure varies depending on the strength and preparation of the drink.
A report in the journal Psychopharmacology by researchers from the United Kingdom observed that the consumption of black tea improved the psychomotor performance of the participants.
Those who consumed between 1 to 4 cups of tea daily demonstrated greater states of alertness, energy, vigor and a clearer mind.
It was also observed that the feeling of fatigue or mental exhaustion, experienced by people once the effect of caffeine wears off, was much less in those who consumed tea.
Another important finding was that the consumption of two to three cups of black tea, interspersed throughout the day, helped to maintain a state of productivity and mental performance.
12. Delays aging
Black tea may be involved in keeping our mental abilities intact.
As we age, our cognitive ability declines. Multiple factors and agents are possibly involved in this process.
A very possible candidate is the oxidative stress generated by free radicals and the release of hormones under continuous states of stress that cause irreparable damage to our cerebral cortex.
However, we can slow this down by implementing changes to our lifestyle and diet.
During the process of making tea leaves, multiple phenolic enzymes are activated, including catechins. By acting as antioxidants, they protect the nervous system structures involved in memory (the hippocampus).
13. Reduces the risk of Parkinson’s disease
Parkinson’s disease is a neurodegenerative disease, causing an uncontrollable tremor that affects millions of people around the world.
The protective effect of black tea against degeneration of the nervous system can be multiple. First, it decreases oxidative stress; polyphenols act as molecular factors that maintain the cellular environment in an integral state.
Second, tea consumption improves circulation to the central nervous system. These two factors may explain the lower prevalence of neurodegenerative diseases such as Parkinson’s or Alzheimer’s.
14. Contributes to oral health
Tea is an ally for your antimicrobial mechanisms in any part of your body, including your mouth.
The polyphenolic compounds in black tea stimulate the antimicrobial enzymatic activity of your immune cells and also have a probiotic effect.
That is, the healthy anaerobic bacteria that reside in your mouth can grow and multiply, acting as the first defense barrier against any microorganisms that get in there.
Tea also contains fluoride, a mineral found in your teeth that keeps them strong. It also helps reduce the appearance of cavities.
15. Reduce stress
Like coffee, black tea keeps you energized and alert. This is due to the caffeine in both.
However, caffeine raises the levels of cortisol (the stress hormone) in the blood. This is why, as a side effect, certain people suffer from states of anxiety or stress after ingesting too much coffee.
On the other hand, theanine blunts the effects of caffeine on cortisol release and keeps your mind active but relaxed.
How to prepare black tea?
In addition to being highly beneficial, the tea is also easy to prepare. Black tea can be purchased in the form of tea bags or loose leaves.
You just need to do the following:
- Bring the water to boiling point. Black tea requires slightly hotter water than usual to get its full aroma and flavor.
- In a container, pour the water over the leaves or tea bag.
- Let the infusion stand. The time will depend on your taste and how concentrated you want your drink to be.
- Remove floating leaves. You can pour the water over a strainer to remove them. If you used a tea bag, you just remove it.
- If you wish, you can add a little lemon juice or milk to your infusion.
- Clever! Now you can serve your drink.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.