Beneficial Properties of Tea All varieties of tea are made from the leaf mass of the *Camellia sinensis* plant. They contain numerous biologically active compounds, some of which possess antioxidant, anti-inflammatory, and antimicrobial properties that can positively affect well-being. Effect on Blood Pressure Drinking green tea may contribute to a slight reduction in blood pressure. Based on a meta-analysis of 13 studies involving 1367 people, regular consumption of this beverage leads to a decrease in both systolic and diastolic pressure by approximately 2 mmHg. A noticeable effect was observed in individuals diagnosed with hypertensive syndrome, where the initial systolic blood pressure exceeded 130 mmHg. Heart Health Tea has a positive impact on cardiometabolic health indicators. A comprehensive data summary from 2022, including 13 meta-analyses, confirmed green tea’s ability to reduce levels of: blood pressure; total cholesterol; glucose; body weight. This effect is presumably achieved through the action of tannins (tanning agents), caffeine, and catechins (antioxidants) which interact with the inner lining of blood vessels—the endothelium. Important Note: Heart and metabolic health are primarily determined by lifestyle, diet, and physical activity; the habit of drinking tea serves only as an additional factor. Cancer Tea, especially lightly fermented varieties like yellow or green tea, may serve as a preventive measure against malignant neoplasms. This property is due to a high content of polyphenols, particularly epigallocatechin-3-gallate (EGCG). EGCG acts as an antioxidant, helping to neutralize free radicals. According to research from the University of Iowa, EGCG can inhibit the proliferation of cancer cells. It should be noted that these results were achieved in laboratory conditions at high concentrations of this substance. Dementia There are disagreements in scientific data regarding the link between tea and dementia. For example, a meta-analysis conducted in 2023 found that systematic consumption of this beverage leads to a 29% reduction in the risk of developing Alzheimer’s disease and other neurodegenerative disorders. Nevertheless, most such studies are observational and do not establish a direct cause-and-effect relationship. Tea may likely influence the nervous system due to its caffeine content (which is why these conclusions are also relevant for coffee). However, it remains unclear whether this provides any tangible benefit. “The amino acid L-theanine, unique to tea, softens the effects of caffeine. It stimulates the generation of alpha waves in the brain, inducing a state of focused calm without the excessive nervousness associated with consuming pure caffeine. Moreover, L-theanine promotes the production of antimicrobial peptides, and tea polyphenols act as prebiotics, supporting a healthy balance of gut microflora.” Negative Aspects of Tea Tea also contains caffeine, albeit in smaller doses than coffee. Consequently, some warnings regarding coffee also apply to tea. “People with high sensitivity to caffeine should consume tea with caution, especially strong varieties,” shares a general practitioner. It is not recommended to take medication with tea. For example, polyphenols present in tea (especially black tea) impair the absorption of non-heme iron. Therefore, individuals with iron-deficiency anemia are advised to separate medication intake and tea consumption. Caution is also required when consuming green tea. “It contains vitamin K, which can interfere with the action of anticoagulants (blood-thinning medications). Patients taking such drugs should consult a doctor before incorporating green tea into their diet,” comments therapist Gayane Atamuradova. Furthermore, doctors warn against drinking very hot tea (and any scalding beverages)—this increases the risk of esophageal cancer. The International Agency for Research on Cancer recommends a temperature no higher than 65 °C. Anything exceeding this threshold is classified as “probably carcinogenic to humans.” “Tea and coffee are bioactive substances where dosage is necessary. You need to listen to your body’s reactions. If you feel great after a cup of coffee—enjoy it. If discomfort arises, that is a signal. For most healthy people, 1–3 cups of quality beverage in the first half of the day will only be beneficial. Choose natural bean coffee and leaf tea, avoiding substitutes and excessive sugar, syrups, and cream,” concludes the doctor. Key Takeaways There is no definitive answer to whether tea or coffee is healthier. Tea is rich in polyphenols with antioxidant activity and other beneficial substances. Green tea is particularly valuable: it helps normalize blood pressure and improves cardiometabolic parameters. At the same time, tea reduces iron absorption and contains vitamin K, so it should not be used to wash down anemia medications or anticoagulants.
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