The ultimate guide to herbal teas

The ultimate guide to herbal teas Tea is the answer to almost everything. When I think of herbal tea, I think of how amazing it is that something so simple can bring so many health benefits and so much peace.

BENEFITS OF DRINKING HERBAL TEAS

Anyone who drinks a lot of tea (like me!) will benefit from drinking herbal teas just by cutting out the caffeine. Herbs have been used for hundreds of years before medicine to help treat ailments like upset stomachs or depression – and even today, herbal remedies are still used alongside prescriptions and I’m convinced they have health benefits too.

Herbal teas are cheap (you can make your own blend from a handful of herbs), can be served hot or cold, and drinking them helps keep you hydrated. Here’s more about some of my favorite drinks and why you should stock up on them.

CHAMOMILE TEA

Chamomile tea is one of the most popular herbal teas. It is a drink made from the dried flowers of the sweet chamomile plant. It has a very pleasant flavour and was used in the past to treat nausea, digestion and relaxation. In the 17th century, it was prescribed to help with anxiety. So if you are suffering from stress, try swapping your coffee for chamomile and see the difference.

1. Makes you sleep better

Chamomile tea is one of the most widely used alternative treatments to improve sleep quality, prolong sleep time, and treat insomnia. Therefore, for those who often have difficulty sleeping or insomnia, try drinking a cup of chamomile tea every day.
Many studies show that chamomile tea can have a calming effect on the body and relieve anxiety, so it can encourage drowsiness. This effect is known to come from the apigenin content in it, which acts as a sedative.
However, this effect may be temporary or even ineffective, especially in people who suffer from sleep disorders due to certain health problems, such as depression, bipolar disorder, sleep apnea, or hyperthyroidism.

2. Relieves flu symptoms

Cold symptoms, such as nasal congestion and headaches, can make you feel uncomfortable when doing activities or even sleeping. Therefore, to relieve symptoms, you can try drinking warm chamomile tea.
The anti-inflammatory properties of chamomile tea can reduce symptoms and support the recovery process when you have the flu.

3. Reduces bloating

Chamomile tea has been used in traditional medicine to prevent and treat various digestive problems, including bloating. Benefits of chamomile tea It can prevent the growth of bacteria that cause bloating due to stomach ulcers.

4. Relieves symptoms of increased stomach acid

Apart from reducing bloating, chamomile’s anti-inflammatory properties can also relieve symptoms of acid reflux. However, the effectiveness of chamomile for treating stomach acid still needs further research. Apart from that, this tea is known to be able to manage stress which can also lead to increased stomach acid.

5. Overcome nausea

Another benefit of chamomile tea related to digestion is overcoming nausea. This benefit comes from its content that can relax the muscles of the digestive system. Therefore, chamomile tea is useful to consume when nauseated.

6. Relieves menstrual pain

Chamomile tea is often used to reduce symptoms of menstrual pain, including stomach cramps. Apart from that, several studies also suggest that drinking chamomile tea can reduce anxiety that occurs during menstruation.
You can get these two benefits thanks to the content of azulene, which acts as a natural anti-inflammatory and pain reliever, and bisabolol, which can provide a calming effect.

7. Control blood sugar levels

Drinking chamomile tea can lower blood sugar levels, especially for people with diabetes.
This benefit is supported by several studies that show that people who drink chamomile tea every day after meals have significantly lower sugar levels compared to people who drink water. Apart from that, this tea also has the ability to prevent blood sugar spikes after eating.
Aside from its good effects on blood sugar, research on these benefits still needs to be developed to determine its safety and effectiveness as a treatment for diabetes. In addition, chamomile tea should be consumed an hour after eating so that the absorption of iron from food is not disturbed.

8. Prevents the growth of cancer cells

Chamomile tea is known to have anti-cancer and antioxidant properties that can reduce inflammation and prevent the growth of several types of cancer cells, such as breast cancer, gastrointestinal cancer, skin cancer, prostate cancer, uterine cancer, and thyroid cancer.
However, the benefits of chamomile tea cannot replace medical cancer treatment, such as surgery or chemotherapy. So far, more research is still needed to prove the benefits of chamomile tea as an effective cancer drug.
Apart from the various benefits mentioned above, chamomile tea is also known to maintain bone density, lower cholesterol, and reduce the risk of heart disease.
Although it is generally safe to consume, there are several cases that require some people to be more careful when consuming chamomile tea, namely children, pregnant and lactating women, and people with liver or kidney disease.
To be safer and get the maximum benefits of chamomile tea, you should first consult a doctor online by chatting with a doctor. Through this consultation, the doctor can also provide advice on the amount of chamomile tea consumption that suits your health condition.

PEPPERMINT TEA

Peppermint tea, which is a drink made from infused peppermint leaves, is one of my favorites. I love having it at the end of the day or after a big meal to aid digestion. It smells amazing, especially if you can get your hands on fresh peppermint tea. Peppermint oil is a popular herbal remedy that is thought to help with irritable bowel syndrome, so try drinking peppermint tea after dinner and see what the difference is.

1. Relieve symptoms of digestive disorders

If you suffer from digestive problems, simply make peppermint tea. The reason is that peppermint tea has long been used to relieve various symptoms of digestive disorders, such as nausea, vomiting, and flatulence, as well as as a remedy for stomach heat.
Although there is no definitive research on the dosage forms of the tea, peppermint, especially in the form of essential oil, is known to relieve symptoms of irritable bowel syndrome.

2. Freshen your breath

It is no wonder why peppermint leaves are often relied upon as a main ingredient in oral care products. As you can see, these leaves have antibacterial properties that can kill the germs that cause bad breath and prevent plaque buildup on the teeth.
Although there is no specific research, drinking peppermint tea is also believed to have the same effect. So, there is no harm in trying this tea to help overcome bad breath. However, to be more effective, keep your teeth and mouth clean, one of which is to brush your teeth regularly at least twice a day.

3. Relieve symptoms of respiratory problems

It is also known that inhaling and sipping peppermint tea helps relieve symptoms of respiratory problems caused by allergies or sinusitis. The menthol content in peppermint has a decongestant effect, thus helping to ease breathing.

4. Relieve stress and anxiety

Several studies have revealed that inhaling the distinctive aroma of brewed peppermint leaf tea can make you feel better and calmer. The aroma is also capable of relieving anxiety, fatigue, and stress. Apart from that, drinking this tea can also make you sleep more soundly.

5. Relieve menstrual cramps

Menstrual cramps can certainly interfere with your daily activities, right? To overcome this, you can try drinking peppermint tea.

The active compounds present in peppermint leaves are known to relax the muscles of the body, thus relieving the pain caused by menstruation.

These are the five health benefits of mint tea that you would be ashamed to miss out on. Mint tea is available in packaged form and can be purchased from grocery or herbal medicine stores. You can also make this tea yourself at home in the following way:

Boil 2 cups of water in a pot until it boils.
Turn off the heat on the stove, then add a handful of torn mint leaves.
Cover the container and leave it for 5 minutes.
Strain to separate the leaves, and your mint tea is ready to serve.

Mint tea can be an option if you want to have a caffeine-free tea. However, you should avoid drinking mint tea if you have stomach acid or acid reflux, as it can worsen the condition. This tea is also not recommended for people suffering from kidney stones.
Apart from that, if you are taking certain immunosuppressive medications, such as cyclosporine, diabetes medications, or blood pressure lowering medications, then avoid drinking mint tea as well. The reason is that this allows for drug interactions to occur that can put your health at risk.
If you want to drink peppermint tea regularly as an alternative treatment, especially if you are pregnant, you should consult your doctor first to ensure safety.

GINGER TEA

Then there’s ginger tea, which comes from the ginger root. It’s an acquired taste, but once you’ve brewed it you can add things like lemon or honey to sweeten the taste. Some claim it’s good for your skin, hair and circulation – others suggest it’s great for getting rid of bad breath!

Ginger Tea Uses

Ginger tea is a warming beverage for cold weather. It’s a refreshing morning or afternoon pick-me-up, and it’s also a comforting evening drink. If you’re in the mood for a seasonal beverage that’s not as heavy as hot chocolate, give ginger tea a try!

Ginger tea is alcohol-free, caffeine-free, and virtually calorie-free (unless you add a sweetener). So it’s a great option if you’re looking to cut back on any of the above drinks.

Ginger tea aids digestion, helps soothe an upset stomach, and can reduce nausea. It may also provide some relief for women who suffer from morning sickness. According to registered dietitian Lily Nichols (affiliate link), “Ginger is the most well-studied herb during pregnancy, and has been shown to be effective in treating nausea and vomiting. Ginger has been used for centuries to reduce nausea and is the only herb that is almost universally considered safe by conventional standards… Ginger beer or ginger soda typically doesn’t contain enough actual ginger to be effective.”

Please remember, I’m not a doctor. Consult a doctor if you have concerns about ginger tea.

How to Make Ginger Tea

I’ve tried several ways to make ginger tea, and the easiest way is really the best. Here’s how to do it:
Slice fresh ginger into thin slices. You don’t need to peel it first, but rinse and scrub it to remove any visible dirt. Plan to use about an inch thick piece of ginger for each cup of tea.
In a saucepan, combine the ginger and fresh water (use one cup of water per serving).
Bring the mixture to a boil over high heat, then reduce the heat as needed to maintain a gentle simmer.
Leave it simmer for five minutes (or up to ten minutes if you want a very strong tea). I usually think the flavor is strong enough after five minutes.
Strain the tea through a fine sieve to collect all the ginger. If desired, you can serve the tea with a thin slice of lemon or orange for some complementary acidity. You may also want to add a light drizzle of honey or maple syrup, which will tone down the ginger’s spicy flavor.

ROOIBOS TEA

Rooibos tea is another popular herbal tea. It comes from the Aspalathus linearis shrub that grows only on the slopes of the Cape of Good Hope in South Africa. It has been drunk by locals for hundreds of years but was introduced to Europe in the 20th century. It has a light, aromatic flavour, is red in colour and has a truly distinctive aroma.

What does rooibos tea look like?

Like other types of herbal tea, rooibos tea is starting to gain popularity.
This tea, also known as red tea or red bush tea, has a distinct aroma and contains less caffeine than black tea or green tea.
Rooibos is the leaf of the Aspalathus linearis shrub, which grows in mainland South Africa.
This tea is made by fermenting the leaves so that they turn reddish-brown in color. Fresh green rooibos tea is also available on the market that is not fermented.
Although this is not common in Indonesia, you can easily get both types of tea in stores that specialize in selling herbal tea or by ordering online.
Aside from enjoying the warm sweet tea, you can change this tea with other spices or add milk and serve it with ice cubes.

Health Benefits of Drinking Rooibos Tea

Unlike other types of tea, rooibos tea contains very little caffeine. Caffeine is a stimulant that is commonly found in green tea and black tea.

Caffeine can indeed improve concentration and mood. However, it can also cause side effects such as heart palpitations, anxiety, headaches, and difficulty sleeping.

Apart from that, this tea also has a low tannin content and no oxalic acid.

Tanins are natural compounds found in some plants that can interfere with iron absorption. Meanwhile, oxalic acid can increase the risk of kidney stones if consumed in excess.

The low level of tannins, oxalic acid, and caffeine is what makes rooibos tea safe for consumption by people who want to reduce their caffeine intake, have kidney problems, and are iron deficient.

Aside from being a favorite tea, rooibos tea is also known to have various benefits according to several studies, including:

1. It can increase antioxidant levels in the body

Rooibos tea contains several antioxidant compounds that can ward off free radicals, molecules that can damage the body’s cells. The antioxidants in question are aspalathin and quercetin.
A study in the Journal of Food Chemistry found a 2.9% increase in blood antioxidant levels in people who drank rooibos tea.
This effect was seen after participants drank 750 mg of rooibos leaves made into tea.
Although not significant, the increase in blood antioxidants from rooibos tea can provide benefits to the body. Especially to fight inflammation caused by exposure to sunlight, pollution, and certain chemicals.

2. It has the ability to maintain heart health

Aside from fighting free radicals, the antioxidants in rooibos tea also have heart health benefits.
A study in the Journal of Ethnopharmacology showed that drinking rooibos tea can increase levels of good cholesterol.
Forty obese adults who were at risk of heart disease were asked to drink 6 cups of rooibos tea daily for 6 weeks.
The results showed a decrease in bad cholesterol levels and an increase in good cholesterol.
Cholesterol is a fat that gets deposited in the blood vessels. If bad cholesterol levels are high, it will be difficult for blood to flow through the arteries.
As a result, this condition can cause the heart to not get oxygen-rich blood, thus increasing the risk of a heart attack.

3. It has the ability to maintain blood sugar levels

Diabetics can get other benefits from rooibos tea. This tea is known to contain the antioxidant aspalathin, which has anti-diabetic properties, according to a study published in the journal Cell Technology .
Unfortunately, this study only looked at this effect on green rooibos, which has not been fermented. Aside from that, more research is still needed since it was only conducted on animals.
However, be aware of possible side effects
In general, using rooibos as a tea spice is safe. However, it is possible that it may cause side effects if consumed in excess.
Drinking too much rooibos tea can increase liver enzymes, which can cause liver problems. In addition, there are some compounds that can stimulate the production of estrogen.
Therefore, people with liver problems or hormonal disorders should consult a doctor first before drinking rooibos tea.

LEMONGRASS TEA

Lemongrass tea is made from a perennial plant with long, thin leaves. It is also called feverfew and can be found in many Asian countries. It has an amazing aroma, much like lemon but a little sweeter and less pungent. A delicious way to prepare it is by steeping it in green tea.

How to Make Lemongrass Tea

Wash – Rinse and remove any dry or tough outer layers from the lemongrass stems and leaves.
Chop – Cut off the root end of the stem and the top, leaving the soft, pale yellow base and green top.
On a cutting board, chop the stems into smaller pieces. Slice the ginger.
(Photos 1-2)
Roll – Fold the leaves to a length that will fit in the pot you are using and then roll them.
Rolling will release more flavor from the lemongrass.
Boil Water – Fill a pot with water based on how many cups you plan to make and how strong you want your tea.
Place the pot on the stove and bring the water to a boil.
Steep – Once the water is boiling, add the chopped lemongrass stems, twisted leaves, and sliced ginger to the pot.
Reduce the heat to medium-low and simmer for 5-10 minutes. (Photo 3)
Strain – Remove the pot from the heat and carefully pour the tea through the strainer, discarding the lemon pieces and ginger slices. (Image 4) Serving – Pour the tea into a teacup and add sugar or honey as desired.
You can squeeze a little lemon juice and garnish with lemon or lime slices.
Stir gently to combine the ingredients, making sure the flavors are well distributed.

Recipe Variations

Iced. For a refreshing iced version, let the tea cool after straining, then refrigerate. Pour the tea over ice and garnish with lemon slices or fresh mint leaves.
Sparkling. Reduce the amount of water used to steep by half. Then add a sip of sparkling water to the cold tea for a sparkling drink.
Golden Tea. Add a sprinkle of turmeric or cinnamon to your tea for a beautiful golden color. It’s also a great way to boost your antioxidant count!
Green Tea: Add a spoonful of green tea leaves or a tea bag to your tea after it’s been removed from the heat. Let them steep together for added health benefits.
Garnish. If you have extra lemongrass stems, clean them and use them to stir the sweetener into your tea.

Tips & Tricks

Make sure the fresh lemongrass stems and leaves are firm and vibrant green for the best tea. If you’re using dried lemongrass leaves, make sure they still have the lemongrass aroma. If you can’t smell it, you probably won’t taste it either.
You can store leftover lemongrass stems in a resealable plastic bag in the refrigerator for up to two weeks or freeze them for several months. You can chop the stems to make a variety of dishes, like chicken cooked in coconut milk .
For maximum flavor and aroma, crush the lemongrass leaves before adding them to water. Gently crush the leaves with the back of a knife to release the natural oils and aroma.

Growing your own lemongrass is easy. If you have a patio or a sunny window, it’s a perfect houseplant for that. 😍

Prepare Instructions

Lemongrass tea only takes a few minutes to make, so you can brew a batch whenever you want!
If you like iced tea, make it ahead of time, let it cool on the counter, and then store it in the refrigerator. You can also freeze some tea in an ice cube tray to make iced tea without diluting it with water.

Serving and Storage Instructions

Serve hot or cold to end a delicious meal or as an afternoon snack. Leftover lemon tea stores beautifully in the refrigerator for up to 3 days. You can reheat cooled tea in the microwave if you prefer hot tea.

HIBISCUS TEA

Finally, another favorite of mine is hibiscus tea. It’s made from the dried, dark red calyxes of the hibiscus flower. It tastes a bit like cranberries and can be drunk hot or cold. It’s loaded with antioxidants, and aside from the health benefits, it looks great if you’re into taking photos of food and drinks.

Now for the important part – how to make it. If possible, try to get fresh ingredients, otherwise, you can use dried herbs. You’ll need a teapot and a tea strainer or a French press to make it.

Bring the water to a boil and let it steep for about 30 seconds, which is about the right temperature for making herbal tea. If you’re using dried herbs, you’ll need about a teaspoon per cup. If they’re fresh, you’ll need about a handful. Pour the water over the herbs and make sure to cover them with a tea towel if the steam is able to escape so you can retain as much of the benefits as possible. It’s best to let it steep for about 10 minutes, which will allow the flavors to really soak in. If you want a really strong boost, some people let it steep for an hour or more.

Strain, then relax. If you like, you can add a slice of lemon or a teaspoon of honey to sweeten it. If you have any leftover, use it in your cooking or water your plants with it! I really enjoy making herbal teas and I hope you do too – thank you!