Make time for tea

Whether it’s Darjeeling, builders’ or Lapsang Souchong, green, white or black, a steady flow of research is heralding the numerous health benefits of tea

It's been the nation's favourite drink for nearly 300 years - and with good reason, it seems. Scientists have been analysing tea leaves and finding our good, old-fashioned cuppa to be filled to the brim with health-boosting qualities. Research suggests regular tea-drinking is good for heart health, and there's mounting evidence to show it could also protect against certain cancers, osteoporosis, arthritis and even Alzheimer's disease.

But it's an emotional tonic, too, and an essential in a crisis. "Tea is a pick-me-up as well as a relaxant," says Phillip Hodson, a Fellow of the British Association for Counselling and Psychotherapy. "There's something warm and comforting about a hot cup of tea - its effects are psychological as well as social. We always say, let's have a ‘nice cup of tea', never let's have a ‘nice cup of coffee'. Coffee is about refuelling in mid-air, but tea is more about having a break while also getting a mild lift."

It's also incredibly thirst-quenching, so it's good news that the British Dietetic Association advises that tea can contribute towards the two litres - or eight glasses - of fluid we need a day. And don't worry, research shows that the caffeine in tea won't have a diuretic effect unless you drink five to six cups in one sitting.

But what is tea? Well, it's made from the leaves of Camellia sinensis. To make black tea - everyday, ‘normal' tea - the leaves are left to wither and are then crushed before being fermented, or ‘oxidised', and dried. For green tea, leaves are withered and then steamed.

What makes tea interesting from a health point of view is that the leaves contain a large number of flavonoids, a group of compounds also found in fruit and vegetables, known to have strong antioxidant properties. Antioxidants, it's thought, mop up damage-inflicting molecules in the body called ‘free radicals'. One cup of tea has been found to contain twice the antioxidant power of an apple.

Drinking tea, scientists believe, can help reduce the risk of cardiovascular disease by improving cholesterol levels and blood vessel function. And there's much positive evidence to suggest that tea may make a contribution to preventing certain cancers, though more work is " needed. Other interesting research is underway. A study at the University of Newcastle, for instance, found that extracts in black and green teas may hinder the development of Alzheimer's. And other studies suggest that habitual tea drinking could help preserve bone density - one possible reason for this being tea's high fluoride content.

Four to five cups of tea a day will deliver the optimum health benefits, but brewing time is key: "For optimal antioxidant value, tea bags should be brewed for between 45 seconds and two minutes, and loose leaf tea for three to four minutes," says Bill Gorman, chairman of the UK Tea Council. Brewing for longer won't extract any more caffeine or antioxidants, but it will make your tea taste stewed.

Black tea has half the caffeine of instant coffee, but even so, some nutritionists worry that the caffeine it contains may detract from tea's benefits. Vegetarians are advised not to drink tea with a meal, in case the caffeine hinders iron absorption, and pregnant women are recommended to consume no more than 300mg of caffeine a day - the equivalent of six cups of tea.

"Caffeine can make some people feel jittery and high levels over a long period of time can raise blood pressure," says Claire Williamson, a nutrition scientist at the British Nutrition Foundation. "On the other hand, it's been shown that caffeine can help improve concentration levels and make people feel more alert."

There are no concerns associated with moderate tea drinking, she says. "Tea is a pretty healthy drink, as long as you don't add sugar, and an important contributor to daily fluid requirements." As to which of the 1,500 varieties of tea to opt for, that's a matter of personal taste.

• Black tea Evidence links black tea with a reduced risk of coronary heart disease and protection against certain cancers, particularly colon cancer. As to which type to opt for, there's no difference in antioxidant content, according to Bill Gorman, chairman of the UK Tea Council. "Character and taste will depend very much on soil, altitude and climate, but flavonoid levels will be the same irrespective of where the leaves come from."

• Green tea The subject of many positive studies, green tea has been found to reduce the risk of developing stomach cancer and contains compounds that may help prevent osteoarthritis by blocking the enzyme that destroys cartilage. Green tea is commonly perceived to contain more antioxidants than black. In fact, says Bill Gorman, the antioxidant content is comparable but green tea has five to ten per cent less caffeine.

• Oolong tea Oolong tea is a partially fermented leaf, so sits somewhere between black and green tea. Drinking half a cup of oolong a day could cut the risk of high blood pressure by 50 per cent, according to research carried out in Taiwan.
  

• White tea White tea is made of only the newest leaf buds, gathered by gloved hand before they've opened and then left to dry naturally in the sun. The Rolls-Royce of teas, favoured by Japanese Emperors, it is by far the most expensive. "About 7,000 buds make one kilogram of tea, but white tea contains the same amount of antioxidants as black and green tea," Bill Gorman says. Others claim differently. According to a report by the Linus Pauling Institute in Oregon, it was found that white tea - the least processed of all teas - has the highest levels of antioxidants.

The perfect cuppa
Fill the kettle with fresh water - if you boil water more than once it takes the oxygen out and will give your tea a metallic taste. Take your pick from loose leaves or tea bags of the same blend - there's no difference in quality or antioxidant content between the two, says nutritionist Cath Macdonald. Add milk or a slice of lemon, according to taste. On its own, tea contains no calories. A dash of semi-skimmed milk adds 13 calories per cup, as well as calcium.


Heavenly herbal infusions
Herbal tea isn't real tea, but it's a good stand-in and has health benefits of its own. "Many herbs can be used fresh from the garden," says Susan Curtis, a qualified natural homeopath and director of medicines for Neal's Yard Remedies. "My personal favourite is lemon balm - just place a few sprigs in a cup and add boiling water. If making tea from flowers, it's best to put them in a teapot as they often need to be strained."

• Camomile Made from dried camomile flowers and known for its sleep-inducing qualities, this is the perfect bedtime brew. It's soothing, so it calms the nerves, and may even help ward off infections. Cooled, it can be used to calm inflamed skin.
• Ginger Add boiling water to a slice of root ginger for a quick, natural way to relax your digestive system. "Lovely with a slice of lemon, it's also very good for detoxifying," says nutritional therapist Alli Godbold.
• Raspberry leaf "This is a helpful tea for period pain, also good for sore throats and gum problems," Susan Curtis says. Drinking raspberry leaf tea during the last three months of pregnancy can also help prepare and tone the uterus for labour.
• Peppermint tea "Peppermint tea is a good way to end a rich meal, as it calms the digestive system," Alli Godbold says. It also has a stimulating effect if you want to ward off tiredness, and acts as a good decongestant for colds and catarrh.
• Rooibos This naturally caffeine-free tea, made from the leaves of the South African redbush plant, contains a cocktail of powerful antioxidants plus quercetin, which helps the body absorb vitamin C.

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