Tea can do a whole lot out of the kitchen, like soothe sunburn and de-stink a smelly gym bag, but how can we optimize the superfood in its mug form? Tea is an antioxidant-rich beverage full of catechins, which help protect the heart and swoop in to attack free radicals . Kyle, J.A., Morrice, P.C., McNeill, G. et al. Rowett Research Instititue, Aberdeen, Scotland, UK. Journal of Agricultural and Food Chemistry, 2007 Jun 13;55(12):4889-94. Epub 2007 May 10. . Costa, S., Utan, A., Cervellati, R. Department of Pharmacology, Bologna University, Bologna, Italy. Food and Chemical Toxicology, 2007 Oct;45(10):1910-7. Epub 2007 May 4.. Sounds lovely and all, but it turns out there are ways we can kill tea’s potential, like by adding a splash of milk or buying it at the store. Read on to find out what to add (a fresh squeeze of lemon!) and subtract from tea time for an optimal sipping experience — both for taste and health!
1. So Fresh Over time the oils in tea can break down. This can affect the way it tastes, so it’s best to buy tea from a store with high turnover. Tea can last up to if it’s stored in a cool, dry place (try an airtight container). It shouldn’t make us sick after it passes the , but tea will taste best if you use it within .
2. Get Loose Since tea needs room to expand to release its entire flavor potential, try out the loose-leaf variety. If you want to stick to tea bags (for ease and efficiency’s sake) pick larger ones, like (often ), which provide the leaves more room to bloom. But keep in mind tea bags may inhibit the extraction of , which is crucial for brain function, so try steeping loose-leaf tea in a . Chen, T.S., Lui, C.K., Smith, C.H. Journal of the American Dietetic Association, 1983 Jun;82(6):627-32..
3. Test the Waters Since a cup of tea is (you guessed it!) , it’s not a bad idea to opt for . Water’s pH level as well as chlorine, minerals, and compounds like metals, calcium, and sulphates can change the taste of tea.
4. Heating Up Just like the content of the water makes a difference, so does its . Black teas require (212 degrees) to steep, while green, white, and oolong teas need it a bit cooler (170-180 degrees) because they contain fewer (the polyphenols that give wine or tea an astringent taste).
5. Not Too Much, Not Too Little
Stick to 1½ to 2 teaspoons of tea per cup of water for bigger tea leaves (generally the green variety) or herbal teas. Just 1 teaspoon works for most black teas that are more compact and have an (a tea-preparation process in which the leaves shake over a heat source until they dry and the flavor is locked in). If you're looking for a stronger flavor, add more tea, not time.
6. Watch the Clock
If tea is oversteeped it will taste pretty bitter because it starts to release tannins. The drink is still safe (oversteeped tea is sometimes used as a home remedy for diarrhea) but it won’t be so tasty . Matthews, C.M. From the Division of Gynecologic Oncology, Department of Gynecology and Department of Oncology, Baylor University Medical Center and Baylor Charles A. Sammons Cancer Center, Dallas, Texas. Baylor University Medical Center, 2010 April; 23(2): 142-144. . Lee, J., Chambers, D.H. Hospitality Management, Culinary Arts, and Food Science, Drexel Univ., Philadelphia, PA. Journal of Food Science, 2010 Mar;75(2):S141-7.. Black teas need about three to five minutes to , while green, white, and lighter oolong teas need just two to three minutes to achieve max antioxidant power . Kyle, J.A., Morrice, P.C., McNeill, G. et al. Rowett Research Institue, Scotland, U.K. Journal of Agricultural Food Chemistry, 2007 Jun 13;55(12):4889-94. Epub 2007.. Herbal teas have fewer tannins (and isn't really tea, but actually an infusion of herbs) so it’s OK if you get caught up in folding the laundry while it’s steeping.
7. Don’t Cry Over Spilled Milk While milk makes tea a creamy, dreamy, sit-by-the-fire-wrapped-in-a-blanket kind of beverage, it can also take away some health benefits because milk proteins bind with polyphenols in the food and drinks we consume . Xiao, J., Mao, F., Yang, F. Department of Biology, College of Life and Environment Science, Shanghai Normal University, Shanghai, PR China. Molecular Nutrition & Food Research, 2011 Nov;55(11):1637-45. . Roginsky, V., Alegria, A.E. N. Semenov Institute of Chemical Physics, Russian Academy of Sciences, Moscow, Russian Federation.. Adding whole, low fat, and skim milk reduced black tea’s antioxidant capacity, but skim milk reduced it significantly more than the other two . Ryan, L., Petit, S. Functional Food Center, School of Life Sciences, Oxford Brookes University, Oxford, United Kingdom. Nutrition Research, 2010 Jan;30(1):14-20.. Non-dairy creamers, like the soy milk variety, can also decrease tea’s health potential . Anderson, R.A., Polansky, M.M. Nutrient Requirements and Functions Laboratory, Beltsville Human Nutrition Research Center, U.S. Department of Agriculture, Beltsville, Maryland. Journa of Agricultural and Food Chemistry, 2002 Nov 20;50(24):7182-6..
8. Iron Man (or Woman) Drinking tannin-containing beverages like tea with meals can contribute to iron deficiency for people eating a veggie-based diet (or people with low levels of iron) . Disler, P.B., Lynch, S.R., Charlton, R.W. Gut, 1975 March; 16(3): 193-200.. Other studies say tea shouldn’t affect iron absorption all too much, but to be safe, drink tea between meals or wait at least one hour after eating before sipping . Nelson, M., Poulter, J. Department of Nutrition and Dietetics, King’s College London, London, UK. Journal of Human Nutrition and Dietetics, 2004 Feb;17(1):43-54..
9. Skip the Bottle Store-bought teas typically lose 20 percent of EGCg content (that’s the catechins) during the bottling process. If you really want tea (and you want it now!) then shoot for bottled versions with an acid like lemon juice or citric acid, which help stabilize EGCg levels . Chen, Z., Zhu, Q.Y., Tsang, D. Department of Biochemistry, The Chinese University of Hong Kong, Shatin, New Territories, Hong Kong, The People’s Republic of China. Journal of Agricultural and Food Chemistry, 2001 Jan;49(1):477-82..
10. Squeeze on the Citrus Adding lemon increases tea’s antioxidant potential . Tewari, S., Gupta, V., Bhattacharya, S. Department of Physiology, K.G. Medical College, Lucknow. Indian Journal of Physiological Pharmacology, 2000 Apr;44(2):215-9.. Vitamin C provides an acidic condition for catechins inside our bodies, making them more available for absorption. Normally tea’s catechins become super-unstable in the high acidity of our intestines. Adding a citrus can also help make tea tastier as it cuts some bitterness. Any citrus juice (lime, orange, grapefruit) will do! . Green, R.J., Murphy, A.S., Schulz, B. Department of Food Science, Purdue University, West Lafayette. Molecular Nutrition & Food Research, 2007 Sep;51(9):1152-62..
11. Ice-T While there are concerns ice can dilute not only the flavor of tea but also its health superpowers, research shows iced tea still . The important thing to remember is that homemade ice tea (not made from the powdered stuff) usually has more antioxidants than most store-bought teas.
12. Get Yo’ Drink On Drink four cups a day — that’s not even four tall-sized cups at Starbucks — for optimal health benefits like controlling and reducing the risk for diabetes . The InterAct Consortium. PLoS One. 2012; 7(5): e36910. . Basu, A., Sanchez, K., Leyva, M.J. Nutritional Sciences, Human Environmental Sciences, Oklahoma State University, Stillwater, Oklahoma, USA..
How do you like your tea? What else do you like to add to tea that we missed? Let us know in the comment section below or tweet the author @nicmcdermott.