International Tea Day 2025: Here are the health benefits of regional Indian teas

Among the largest consumers of tea globally Indians take their plethora of teas very seriously Everyone has their unique preferences with varying ingredients and brewing methods which they are most eager to share Sharing a hot cup of aromatic chai is what many would describe as a quintessential hosting experience in IndiaWhile varieties of black tea have been traditionally been the most common green tea and herbal infusions have steadily been making inroads through the health consciousOn International Tea Day celebrated every year on May 21 nutrition experts delve into the benefits of regional teas and share considerations to keep in mind to boost their prowessExploring unique regional Indian teas and their benefitsSimilar to its bold regional cuisine India boasts a rich tapestry of teas beyond the common black variety ldquoIndias tea culture is extremely varied just like its cuisinemdashand each tea has its unique nutritional benefitsrdquo says Dr Simrat Kathuria celebrity dietician and wellness coachShe outlines the health benefits of some of the most popular regional teasKashmiri KahwaA special name for a green tea rich with saffron and spices Kahwa promises an aromatic experience It aids digestion and boosts immunity Given the warming properties of its ingredients such as cinnamon and cardamom this tea is very much required in the frigid cold climate of Kashmir Hence it gives warmth to a body on the one hand and works against inflammation on the otherAssamese black teasThey are bolder and richer in theaflavins that contribute to the heightening of heart health and stimulate the activity just a bit leaving you feeling alert very much so on those early office morningsNilgiri teaIt has a floral aroma from the southern Tamil Nadu hills and lighter notes It is easy on the stomach while the polyphenols give it an antioxidant effect Due to Indias extreme climatic conditions the teas in the northern region are usually meant for warming individuals in contrast to the lighter and hydrating teas of the south Now apart from brightening up our chai time these teas stand as healers when drunk with consciousnessIndian green tea Antioxidant power and summer integrationGreen tea is often lauded for its antioxidant properties How do the Indian variants compare to other global green teas ldquoThe Indian green tea varieties especially the ones imported from Assam and Darjeeling can surely boast of their status Catechins are abundant in them especially EGCG epigallocatechin gallate to ward off oxidative stress to improve metabolism and to support fat burning Some imported green teas sometimes could be a bit too grassy or bitter but the Indian green tea varieties provide a smoother taste for common folks to prefer dailyrdquo shares KathuriaGreen tea can serve as a great replacement for sugarladen drinks in summer The nutrition expert recommends enjoying them iced with lemon and mint or infusing them with the goodness of Tulsi or lemongrass Kathuria further explains ldquoIt is also important to be considerate of the time of consumption A midmorning sip of chilled green tea acts as a great heat buster and a hydration booster Having your cup between meals promotes the absorption of antioxidants without any blockade toward the iron levels Remember consistency is what works when aiming to derive longterm benefits from tea drinkingrdquoThe nutritional benefits of traditional Indian herbal infusionsAsk any lover of tea or your mother and they will probably have their own mix of tea spice mix with a range of herbs from Tulsi to cardamom The nutritionist believes ldquoHerbal infusions are truly Indiarsquos ancient wellness brews One of the best things about these teas is that they keep the flexibility of customisation going and most of all they are safer to consume They contain zero caffeine and are a perfect anytime treatrdquoShe delves into the nutritional benefits of traditional Indian herbal infusionsTulsiGiven its medicinal nature and use in Ayurveda Tulsi tea is an example worthy of mention It has antibacterial adaptogenic and antiinflammatory properties In recent research published in the Journal of Herbal Medicine it has even validated its reputed tranquillising effects and ability to reduce blood sugar levelsGingerThen there is ginger tea with great domestic glory It contains gingerol a constituent reputed for settling digestion and calming nausea It is commonly drunk during the monsoons when the stomach flu is in full swingCardamomCardamom tea on the other hand detoxifies and maintains oral health helping to freshen breath tooWhat more can you add to your teaOne can really build on this by incorporating ajwain fennel or mulethi because of intoxication sore throat or a wee bit of stress your cup becomes a functional prescriptive soother Its oldtimer wisdom that testifies sometimes grandma knew bestThe impact of common additions on teas nutritional valueTea consumed across Indian homes can be as varied as its residents Even in the same household someone might prefer it with milk or a certain spice How do these varied preparations impact your health ldquoAdding milk to tea alters the beverages chemistry in surprising ways Research shows milk proteins bind to tea polyphenols creating new compounds with unique benefits While this reduces some antioxidant activity it enhances calcium absorption and creates gutfriendly peptidesrdquo states clinical dietitian Dr Ridhima KhamseraShe suggests using jaggery instead of refined sugar to introduce iron magnesium and potassium ldquoThe spices in Indian tea offer additional benefits cardamom contains cineole that improves airflow to lungs while ginger activates thermogenesis and supports immunity A fascinating discovery from 2023 research shows cinnamon added during brewing versus after creates different phytochemical profiles early addition promotes blood sugar regulation while late addition preserves respiratorybeneficial volatile oilsrdquo reveals KhamseraTailored tea for regional health concernsAs science continues exploring these ancient brews the traditional wisdom passed through generations contains profound health knowledge that modern research is only beginning to fully appreciate believes Khamsera ldquoRecent studies found regular chai drinkers showed 37 per cent lower rates of agerelated cognitive decline over 15 yearsrdquo she tells us emphatically Indias diverse climate has fostered distinctive tea varieties uniquely suited to address regional health challengesShe shares a few examples where local teas offer targeted wellness benefitsNilgiri teaThe theaflavin profile of Nilgiri tea helps digestive issues common in spiceheavy food regions by stimulating gastric mucosa repair and promoting beneficial gut bacteria Studies show it may reduce IBS symptoms by up to 47 per cent within three weeksDarjeeling teaIt helps with pollution concerns in metropolitan areas through its ability to chelate heavy metals and support liver detoxification pathwaysTulsi teaThe eugenol compounds found in Tulsi tea provide antifungal properties This makes Tulsi tea particularly helpful for those in humid coastal areas who are often prone to fungal infectionsAssamese teaThe science shows that compounds called theaflavins in Assam tea positively influence gene expression at a cellular level specifically by increasing SIRT1 This action contributes to improved vascular health benefiting the circulatory systemMaximising the benefits Brewing timing and interactionsFor individuals looking to maximise the health benefits of Indian teas attention can be paid to the method of brewing the time of consumption as well as potential interactions with other dietary componentsKhamsera shares a few considerations to keep in mind while brewing your next pot of teaVessel of choiceThe type of vessel used for brewing can significantly impact the teas health benefits For instance clay vessels are more effective at preserving catechins key antioxidant compounds in tea than their metal counterparts This advantage stems from the inherent slight alkalinity of clay which helps to protect these beneficial molecules Meanwhile glass vessels offer a neutral brewing environment meaning they wont interact with the teas compounds making them a safe and effective option for any type of teaTemperatures may riseThe temperature of the water significantly affects the potency of your tea For green teas brewing at 75 degrees Celsius helps to preserve 23 per cent more EGCG a key beneficial compound In contrast black teas achieve their peak theaflavin contentmdashanother important compoundmdashwhen steeped at 96 degrees Celsius for 4 minutesTime your teaMidafternoon 35 pm is often considered an ideal time to consume tea as it maximises the absorption of its beneficial compounds This timing coincides with the bodys natural cortisol dips which may enhance the teas effects Additionally a specific golden hour for tea occurs 30 to 45 minutes after exercise offering another prime window for benefit Conversely its best to avoid drinking tea immediately after meals as its tannins can reduce the bodys absorption of iron by up to 64 per centMind your medicationIts important to be aware of potential interactions between tea and certain medications For instance green tea can reduce the effectiveness of blood thinners Alternatively black tea may enhance the efficacy of some antidepressants Patients on these medications should consult their healthcare provider regarding tea consumptionPairing your teaThe absorption of teas beneficial catechins can be boosted by 68 per cent when consumed alongside Vitamin Crich foods However ironrich foods have the opposite effect reducing catechin absorptionatOptionskeyd0ddb8ef8f1a62a8cdd22fac27fc5ea7formatiframeheight90width728params