Teas contain anti-inflammatory compounds like polyphenols and vitamin C. Drinking these teas may decrease inflammation-related diseases.
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Green tea is high in polyphenol antioxidants, which have powerful anti-inflammatory effects. These include epigallocatechin-3-gallate (EGCG), kaempferol, chlorogenic acid, and quercetin.
Green tea is known to protect against many inflammatory diseases, like heart disease and several cancers.
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Hibiscus tea is a tart and fruity tea. Its high in anti-inflammatory compounds called anthocyanins, which give the tea its deep red color.
Hibiscus tea also has vitamin C and flavonoids. Both are antioxidants that also fight inflammation.
One small 2019 study found that drinking hibiscus tea led to decreases in C-reactive protein (CRP). CRP is an inflammatory marker often high in people with inflammatory diseases like rheumatoid arthritis (RA).
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Ginger contains phenolic compounds like shogaols, gingerols, and zingerone. They decrease inflammatory proteins such as tumor necrosis factor α (TNF-α) and interleukin-6 (IL-6).
Taking ginger supplements may decrease these inflammation markers. Sipping ginger tea is an easy and delicious way to get anti-inflammatory substances into your diet.
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Curcumin, turmeric’s main active ingredient, has impressive anti-inflammatory effects in the body.
Consuming a turmeric-rich diet may help improve inflammatory diseases like arthritis, cognitive decline, and inflammatory bowel disease (IBD) like ulcerative colitis.
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Oolong tea has a high concentration of anti-inflammatory compounds like EGCG, theaflavins, thearubigins, and epigallocatechin (EGC). It may help protect against cell damage caused by inflammation.
Drinking oolong tea may also help decrease your risk of depression, thanks to its protective, anti-inflammatory effects on the brain.
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Rosehip tea is a good source of vitamin C, one of the body’s most important anti-inflammatory antioxidants. Vitamin C helps keep vitamin E, another powerful antioxidant, in its active state.
Rosehips also contain carotenoids, phenolic compounds, and organic acids. All contribute to their anti-inflammatory benefits.
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People with inflammatory digestive diseases like irritable bowel syndrome (IBS) or IBD may benefit from sipping peppermint tea. Peppermint can relax digestive muscles and lower inflammation in the digestive tract.
Peppermint tea may also soothe nausea and acid reflux.
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Chamomile contains a variety of anti-inflammatory substances like apigenin and ferulic acid. Both block inflammatory proteins in the body.
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Rooibos tea contains polyphenols and flavonoids that fight inflammation.
Animal studies suggest that rooibos may lower inflammation by decreasing pro-inflammatory protein activity. More human research is needed to confirm this effect.
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Consuming cinnamon may help decrease blood sugar and blood lipid (fat) levels. The spice is high concentration of anti-inflammatory and antioxidant compounds like coumarin, cinnamic acid, cinnamaldehyde, and eugenol.
Cinnamon tea can be made with ground cinnamon or cinnamon sticks.
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Tulsi, also known as Holy basil, has been used as a natural medicine for thousands of years. It contains many active compounds that block inflammation signals in the body. This may help people with RA, IBD, and other inflammatory diseases.
Tulsi leaves contain eugenol, ursolic acid, linalool, β-caryophyllene, and 1,8-cineole. All have strong anti-inflammatory effects.
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Melissa officinalis L., commonly known as lemon balm, contains flavonoids like quercetin that can block inflammation.
To boost the inflammation-fighting power of your lemon balm tea, you can add a squeeze of vitamin C-rich lemon juice.
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Black tea, the most widely consumed tea in the world, provides tea polysaccharides (TPS). It also has polyphenols EGCG, theaflavins, and thearubigins. All decrease inflammation and prevent cell damage.
Drinking black tea may help protect against several inflammatory diseases, like coronary artery disease and type 2 diabetes.
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Fennel, also known as Foeniculum vulgare, is a medicinal plant with a licorice-like flavor. It’s rich in vitamin C and quercetin. These antioxidants support overall health by protecting cells against inflammation.
Drinking anti-inflammatory teas can help you fight inflammation. It’s also important to engage in lifestyle habits like:
- Add movement to your day.
- Avoid smoking.
- Cut back on alcohol.
- Decrease ultra-processed foods and added sugar.
- Eat more fruits and vegetables.
- Maintain a healthy weight.
There are so many types of tea to choose from, so choose anti-inflammatory teas that you think you’ll enjoy. If you prefer tart and fruity flavors, hibiscus tea may be a good choice for you. If you prefer a spicier tea, you might enjoy ginger, cinnamon, or turmeric.
Most teas need to be steeped for between 2–5 minutes. If you’d like your tea to taste stronger, you can try steeping it for longer.
If you’d like to increase the health benefits of your tea, you may add other anti-inflammatory ingredients. Lemon juice, grated ginger, or a dash of cinnamon are good options.
