Take Time for Tea: For Health and Well-being

FN-1328, July 2007

Debra K. Lee, Agent
Jane U. Edwards, Nutrition and Health Specialist

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Taking time to strengthen relationships over a cup of tea can be good for both emotional and physical health. The tea warms your body and adds health-promoting substances to the diet. The time spent in conversation with a friend or family member can strengthen those important social bonds that enhance health and well-being.

Tea Varieties

A warm-weather evergreen, Camellia sinensis is the source of tea leaves for all varieties of regular tea. The degree of processing or oxidation of fresh tea leaves determines the type of tea produced.

Green tea has minimal processing. The leaves are steamed, rolled and quickly dried prior to packaging. Thus, green tea is not oxidized and is characterized by its delicate taste and light green color. Widely enjoyed by people in the Orient, it is becoming more popular worldwide.

Black tea is produced by allowing the tea leaves to be fully oxidized or fermented (about 60 to 90 minutes). Black tea is characterized by its hearty flavor and deep amber color. Popular black teas are Earl Grey, English Breakfast, Darjeeling and Orange Pekoe.

Oolong (red) tea is produced by allowing a shorter time for the processing or oxidation to occur (about 30 minutes), compared with black tea. Thus, the color and taste of oolong tea can be considered midway between green and black tea. Oolong (red) tea is popular in the Orient.

White tea is produced in China and utilizes both young tea leaves and unopened buds. It produces a delicate brew with a soft, velvety flavor with little caffeine.

Herbal tea is produced from various native herbs or plants, utilizing the leaves, stems or roots, depending upon the intended use. Native cultures around the world have used herbal teas for medicinal purposes.

History and Cultural Practices

Asian Heritage

Tea is the primary beverage of many cultures. Tea appears to have originated in China, with exports for at least 1,000 years. Other Asian countries also have a long history related to tea production and use. The Japanese tea ceremony is a traditional ritual, influenced by Zen Buddhism, in which a highly trained tea practitioner serves green tea to a small group of guests.

English Tea Customs

In the 1600s, an English trade company was established and began to bring goods, including tea, from the Orient to England. England began to use tea, and soon it became the primary beverage.

Afternoon or low tea was established as an elegant snack served in the late afternoon around 3 or 4 p.m., with small cakes, assorted sweets, small bread-and-butter sandwiches and tea. Initially, the upper classes primarily served low tea.

The English served high tea later in the afternoon or early evening. It was the main meal of the day for the middle and lower classes.

In the early 1700s, tea became a staple of trade between the English colonies in America and England. Tea was among the goods and services England taxed to help pay for the French and Indian War. The tax on tea eventually led to the Boston Tea Party and opened the colonies’ armed rebellion against England.

Health Benefits

Researchers have found an association between those who drink tea, especially green tea, and a reduced risk of certain chronic diseases, such as cancer, heart disease, stroke and diabetes. The substances in tea associated with these health benefits are called polyphenols, mainly flavonoids. Studies suggest catechin, a type of flavonoid, is the component primarily responsible for the health benefits of tea. All three types of tea (green, black, oolong) contain catechins, but green tea has about three times more catechin than black or oolong tea.

Heart and Blood Vessel Disease

Population studies indicate tea may help reduce risk for heart and blood vessel disease. Tea’s potential role in reducing risk may include the following: (1) helps improve blood vessel function, (2) helps reduce blood clotting and/or (3) helps reduce the level of oxidized cholesterol known to promote heart disease processes.

Cancer

Studies of the role of tea in cancer prevention in human populations have not been conclusive. However, laboratory research suggests that tea may play a role in reducing cancer risk in various ways: (1) by reducing the initial development of cancerous cells, (2) by reducing the growth of cancerous cells and/or (3) by promoting the early death of cancerous cells.

Diabetes

Researchers believe the caffeine in tea is the component that lowers the risk of type 2 diabetes. Caffeine appears to enhance glucose metabolism and thus assist in control of blood sugar. Therefore, drinking suggested amounts of tea or coffee may help reduce the risk of type 2 diabetes or help improve management.

Dental and Bone Health

Tea is a rich source of fluoride. Fluoride helps strengthen tooth enamel to make it more resistant to cavity formation. Fluoride has also been found to help increase the density of skeletal bone.

Amounts of Tea

Health experts suggest variable amounts of tea from 2 to 10 cups per day to promote health, but no definitive recommendation is available. However, even small amounts of tea contribute polyphenols, which have been found to enhance health.

Those having iron-deficiency anemia may need to limit the amount of tea they drink because chemicals in tea are known to bind iron.

Proposed Guidance for All Beverages

An increase in calorie intake has accompanied the increase in overweight and obesity found in recent decades in the United States. About half of those extra calories have come from sweetened beverages (caloric).

A scientific group has suggested lower calorie beverages to meet the body’s fluid needs: water, low-fat or skim milk and other unsweetened beverages such as tea and coffee. Health experts suggest consuming only small amounts of beverages that supply both nutrients and higher calories, such as 100 percent fruit and vegetable juice and whole milk. Drinking sweetened beverages, such as soda and fruit-type drinks, that contain calories but virtually no nutrients, is suggested for only very occasional use.

Water — 3 to 7 cups
Unsweetened coffee/tea — up to 5 cups
Nonfat or low-fat milk, fortified soy — 3 or more cups
Sweetened beverages (calorie-free) — up to 4 cups
100 percent fruit and vegetable juices, whole milk, sports drinks — up to 1 cup
Sweetened beverages (caloric), including soda and fruit–type drinks (containing virtually no nutrients) — up to 1 cup

Beverage Guidelines

Teatime

How to Brew the Best Cup of Tea

• Bring freshly drawn water (preferably not softened or hard) to a boil in a glass or enamel container (not aluminum), remove from the heat and cool for one to three minutes.
• In a teapot made of glass, china or porcelain, place about 1 teaspoon of tea leaves for every 6 ounces of water. Allow the tea leaves to move freely in the water (referred to as “blossom”) and then strain when poured. If using an infusion basket or tea ball, select one large enough to allow the leaves to move.
• The length of brewing time can affect flavor. Usually steep for three to five minutes. Experiment with the amount of brewing time to get the desired flavor.
• When time allows, warm the tea cup before serving the tea.

  Adapted from the American Institute of Cancer Research: www.aicr.org

Banana Nut Muffins

Makes 24 minimuffins

2 eggs
3 mashed bananas
1/2 c. honey
1/4 c. canola oil
3 Tbsp. buttermilk or plain yogurt
2 c. whole-wheat flour
1/8 tsp. salt
1 tsp. baking soda
3/4 c. chopped walnuts

1. Preheat oven to 350 F
2. Lightly grease 24 minimuffin tins
3. Beat eggs
4. Mash bananas
5. Mix together eggs, bananas, honey, oil and buttermilk (or yogurt)
6. Combine dry ingredients (whole-wheat flour, salt, baking soda and nuts)
7. Combine wet and dry ingredients and mix only until blended
8. Bake for 20 to 25 minutes or until dry to toothpick test
9. Remove tins from oven and remove muffins; place muffins on wire rack to cool

Nutrient analysis (1 minimuffin): 120 calories, 3 grams (g) protein, 17 g carbohydrate, 5 g fat, 2 g dietary fiber,
73 milligrams sodium
Exchanges: 1 starch, 1 fat

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FN-1328, July 2007