Tea-riffic choices: Oolong to chamomile, which tea is best for your health and mood?

Ah, it’s always tea time, as the Mad Hatter from Alice in Wonderland wisely said. There’s always something deeply comforting about a hot brew, be it a morning pick-me-up or the evening wind-down. Avoiding the coffee debate, it's clear that tea offers just as many benefits—packed with antioxidants, calming properties, and even metabolism-boosting magic.

From classic green tea to floral infusions, here are the different types of tea and why they deserve a spot in your daily routine, as explained by clinical dieticians.

Green tea

If teas had a ‘most famous’ category, green tea would win hands down. As Dubai-based Shama Chatterjee, a clinical dietician explains, It’s filled with catechins, powerful antioxidants that help fight cell damage and support heart health. Notably, epigallocatechin gallate (EGCG), a prominent catechin in green tea, has been extensively studied for its positive effects on cardiovascular health. Moreover, according Nature.com, a recent Japanese study involving nearly 9,000 older adults found that those who consumed three or more cups of green tea daily had significantly fewer cerebral white matter lesions, which are indicators of cognitive decline. This aligns with previous research highlighting green tea's cognitive benefits.

Best time to drink: Morning or early afternoon for a gentle energy boost without the jitters.

Try it if: You want a clean, refreshing tea that supports weight management and overall wellness.

Black tea: Bold and filled with energy  

For those who prefer a stronger, more robust flavour, black tea is the way to go. “It’s rich in theaflavins, which support heart health, reduce cholesterol, and improve gut health, and its caffeine content makes it a great coffee alternative,” adds Chatterjee.

One 2016 study, published in Healthy Aging, found that regular consumption of black tea, along with oolong and green tea, was linked to a reduced risk of neurocognitive disorders like dementia, particularly among elderly women.

If green tea isn’t your cup of tea, black tea might be a great alternative for supporting metabolic health. A British Medical Journal review suggests it could help reduce the risk of type 2 diabetes.

Black tea is also rich in flavonoids, plant-based compounds known for their potential health benefits. Research indicates that a flavonoid-rich diet may offer protective effects against cancer and heart disease.

Best time to drink: Morning or midday for sustained energy and focus.

Try it if: You enjoy a bold, slightly malty taste and need an extra kick to power through your day.

Oolong tea: The metabolism boost

Sitting between green and black tea in terms of oxidation, oolong tea combines the best of both worlds. Nidhi Sethi, a Dubai-based dietician explains, “It’s known for aiding digestion and boosting metabolism, making it a great choice if you're looking to support weight management. Plus, it’s packed with polyphenols that support brain function and heart health.”

If you’re looking for a tea that might support your weight goals, oolong could be a great pick. Some research suggests that oolong tea extract may help reduce body fat and even play a role in preventing obesity. But before we call it a magic weight-loss brew, more studies are needed to confirm its effects.

Beyond weight management, oolong tea is packed with potential health perks. A 2022 review highlighted its powerful antioxidative, anti-inflammatory, and even anticancer properties.

Best time to drink: Midday, especially after meals, to aid digestion.

Try it if: You love a tea with a rich, slightly floral, and complex flavour.

White tea

The least processed of all teas, white tea is light, delicate, and brimming with antioxidants. It’s often linked to skin health, as it helps combat premature aging and protects against UV damage. It’s also known to support heart health and immune function, according to both Chatterjee and Sethi.

Best time to drink: Any time of day—it's naturally low in caffeine, making it a great all-day option.

Try it if: You want a mild, refreshing tea that benefits both your skin and overall wellness.

Herbal teas: Medicine’s nature cabinet

From chamomile to peppermint, herbal teas offer natural remedies for everything from relaxation to digestion.

Chamomile: Want to wind down before bed? A cup of chamomile tea proves to be calming and will help you sleep better. It could also give your immune system a little boost,  One review found that it might help stimulate immune function, though the researchers pointed out that more clinical trials are needed to confirm this. A 2022 review, published on the National Library of Medicine, also uncovered that chamomile might have some impressive benefits, like anti-inflammatory, antioxidant, anticancer, and blood-pressure-lowering properties.

Peppermint: Great for digestion, relieves headaches, and refreshes the senses. Peppermint is packed with menthol, a compound that helps relax the intestinal tract and can ease bloating, explains Chatterjee.

Ginger: Tummy troubles? Ginger tea to the rescue. It is helpful for immunity, digestion, and inflammation, and can help with nausea too.

Rooibos: Rich in antioxidants and good for heart health.

Best time to drink: Evening or when you need a caffeine-free moment of relaxation.

Try it if: You want a soothing, natural remedy for stress, digestion, or overall well-being.

Matcha: The Zen superfood

Matcha is essentially green tea, but tougher. Made from finely ground green tea leaves, it’s loaded with L-theanine, which promotes relaxation without drowsiness. It’s also an energy booster, metabolism revver, and antioxidant powerhouse.

Best time to drink: Morning or before a workout for sustained energy.

Try it if: You love a creamy, earthy tea that packs a nutritional punch.