Tea is more than just a comforting drink — it’s packed with health benefits.
Tea is the second most consumed beverage in the world, after water. In Singapore, where tea culture is deeply rooted, many people drink a cup of tea daily as part of a healthy lifestyle.
Traditional Chinese Medicine has long embraced tea for its healing properties, and modern science continues to highlight its benefits. From a soothing brew to unwind in the evening to a revitalising cup to kickstart your morning, tea has long held a special place in daily life.
Are you new to tea or a longtime enthusiast? Whether you prefer a strong black tea, a refreshing green tea, or a caffeine-free herbal blend, there’s a tea for every taste and wellness goal. You’ll always discover new flavours and benefits that may surprise you. Let’s explore 10 popular teas that can enhance your health and well-being.
Different Types of Teas
Tea has been a cherished beverage across cultures for centuries, offering a wide range of flavours and potential health benefits from boosting immunity to improving digestion. Understanding the different categories of tea can deepen your appreciation and help you find the perfect brew to suit your taste and health goals.
True Teas
All true teas come from the Camellia sinensis plant, but their differences lie in how they are processed. Oxidation levels and fermentation affect their flavour, aroma, caffeine content, and health properties. Some teas undergo full oxidation that result in a bold and robust taste, while others are lightly processed to maintain a delicate and fresh flavour. These variations contribute to the unique characteristics of each tea, making them suitable for different preferences and occasions.
Herbal Teas (Tisanes)
Unlike true teas, herbal teas — or tisanes — are made from a variety of plants, including flowers, herbs, spices, and fruits. Since they do not come from the Camellia sinensis plant, they are naturally caffeine-free and makes them a popular choice for those looking for a soothing drink.
Herbal infusions offer diverse flavours, ranging from floral and earthy to spicy and refreshing, and are often consumed for their relaxing and wellness-enhancing properties. While many people assume all teas contain caffeine, herbal teas are generally caffeine-free, making them suitable for all-day enjoyment.
Here are 10 popular teas and how they can contribute to a healthier lifestyle.
Caffeine Teas
1. Black Tea
One of the most consumed teas worldwide, black tea is known for its bold flavour and high antioxidant content. It undergoes full oxidation, giving it a rich colour and a deep, malty taste. Black tea contains compounds that supports heart health, improves focus, and helps regulate blood sugar levels. It’s also a source of caffeine, though in relatively low amounts compared to coffee.
2. Green Tea
Green tea is a well-known powerhouse of antioxidants, particularly catechins, which help fight oxidative stress. Unlike black tea, it undergoes minimal oxidation, preserving its fresh and grassy flavour. Although, different green teas produce varying flavours, which can range from nutty to fruity to almost seaweed-like.
Drinking green tea regularly supports metabolism, improves brain function, and promotes heart health. It’s also worth noting that while matcha is a type of green tea, it’s made from finely ground whole tea leaves and tends to have a stronger flavour and higher caffeine content.
3. Oolong Tea
Oolong tea is known for its smooth, complex flavour profile and is often lightly or heavily roasted to bring out its rich, toasty notes. It is partially oxidised, placing it between black and green tea in both taste and properties. Its oxidation levels can vary widely, which means some oolongs taste light and floral like green tea, while others are rich and full-bodied like black tea. Oolong tea aids digestion, supports weight management, and helps maintain healthy cholesterol levels.
4. White Tea
White tea is the least processed of all true teas, made from young tea leaves and buds. It has a delicate, subtly sweet flavour with light fruity notes and is packed with antioxidants. Naturally lower in caffeine than other true teas, white tea provides gentle energy without the jitters often associated with stronger caffeinated drinks.
5. Pu’er Tea
Pu’er tea is a fermented tea that develops a deep, earthy taste over time. Traditionally consumed in China, it is often enjoyed after meals for its potential digestive benefits. In Singapore, you’ll most often find pu’er tea served at Chinese restaurants. Some studies suggest that theabrownin – a compound found in pu’er tea – helps with weight management and cholesterol regulation.
Non-Caffeine Teas
6. Chamomile Tea
Chamomile tea is a popular herbal infusion known for its calming properties which can help induce restful sleep. Made from dried chamomile flowers, it has a light, floral taste and is commonly consumed before bedtime to promote relaxation and better sleep. It could also help with digestion and reduce stress levels.
Due to the calming effects of chamomile tea, it’s best to avoid drinking chamomile tea before engaging in activities that require full alertness, such as driving or operating heavy machinery.
7. Peppermint Tea
Refreshing and naturally caffeine-free, peppermint tea is widely used to soothe digestive discomfort. Its natural menthol content provides a cooling sensation and may help relieve bloating, nausea, and headaches. The invigorating aroma also makes it a great choice for boosting focus and alertness.
8. Rooibos Tea
Rooibos tea, also known as red tea or red bush tea, is a caffeine-free herbal tea with a naturally sweet and nutty taste, originating from South Africa. It is rich in antioxidants and minerals, making it a great choice for supporting heart health and promoting hydration.
Rooibos is also believed to help reduce inflammation in the body, lower bad cholesterol, improve hormone regulations, reduce hypertension etc.
9. Hibiscus Tea
Hibiscus tea, made from dried petals, is known for its vibrant red colour and tart, cranberry-like flavour. It is packed with vitamin C and antioxidants that support immune health and skin vitality. Some research suggests that hibiscus tea also helps regulate blood pressure.
10. Ginger Tea
Spicy and warming, ginger tea is often consumed for its digestive benefits. It is commonly used to ease nausea, reduce inflammation, and support immune function. The natural compounds in ginger may also help to improve circulation and relieve muscle pain.
Enjoying Tea for a Healthier You
With so many varieties, tea can be a delicious and beneficial addition to your daily routine. The amount of tea that’s considered safe to consume daily depends on the type. For caffeinated teas like black or green tea, 2–3 cups per day are generally safe, while herbal teas can be enjoyed more freely depending on your personal tolerance.
Whether you prefer the rich taste of black tea, the refreshing notes of peppermint, or the calming effects of chamomile, there’s a tea to suit every mood and support your overall health.
