Dietitians speaking to Good Housekeeping have highlighted eight types of tea that can help combat chronic inflammation linked to diabetes, heart disease, and arthritis.
Dietitian Bonnie Taub-Dix explained that a simple cup of tea offers an accessible way to support health due to active substances in tea leaves. Good Housekeeping is a long-running American consumer magazine.
The benefits come from polyphenols, natural compounds in tea leaves that protect cells from inflammatory processes. However, Taub-Dix warned that tea will not work alone if a diet remains high in sweet, fatty, and salty foods alongside limited sleep and physical activity.
Green, Turmeric, and Black Teas
Among the top picks is green tea, a popular health drink containing the catechin EGCG. Dietitian Alissa Pacheco said EGCG is effective in reducing inflammation, though experts advise drinking green tea in moderation. Epigallocatechin gallate, or EGCG, is a strong antioxidant in unfermented leaves.
Turmeric tea, also called golden milk, centers on curcumin. Nutritionist Mary Sabat noted that the drink can help lower inflammation and ease arthritis symptoms. Curcumin is the active compound found in turmeric root, a plant widely used in cooking and traditional wellness practices.
Black tea contains theaflavins, which dietitian Susan Schachter said improve vascular function and support heart health. Due to its caffeine content, black tea is best consumed in the morning. Theaflavins form during the fermentation of black tea leaves.
Herbal and Specialty Varieties
Ginger tea is traditionally used to soothe the stomach and ease nausea, with studies confirming its antioxidant and anti-inflammatory properties. Oolong tea sits between green and black tea in texture. Sabat said oolong is rich in polyphenols that can help reduce pain and swelling in inflammatory conditions.
Chamomile tea is an ideal evening option that calms the body while helping reduce inflammation and digestive discomfort, Sabat said. White tea is the least processed variety, retaining maximum antioxidants to neutralize free radicals. Antioxidants help protect cells from unstable molecules.
Rooibos, or red tea, is caffeine-free and suitable for sensitive individuals. Schachter said rooibos supports heart health by influencing blood pressure and cholesterol. Native to South Africa, rooibos is made from the Aspalathus linearis shrub.
Maximizing Health Benefits
Dietitians recommend avoiding sugar, a primary trigger of inflammation, when preparing tea. Drinkers can add plant-based or low-fat milk instead. A slice of lemon adds vitamin C, an antioxidant, while a slice of apple or orange provides natural sweetness.
