There’s something comforting about the steamy warmth of a cup of tea, perhaps sweetened with a bit of honey, a squeeze of fresh lemon, or a splash of cream... Whether it’s black, green, white, oolong, or rooibos, people around the world have been drinking tea for centuries, and for good reason. Numerous studies have suggested that a variety of teas may offer health benefits. Put your kettle on and settle in to learn about the world’s 5 most popular teas, and their brewing instructions. Please note that tea preparation instructions are based on the use of loose tea leaves. If you use tea bags, follow instructions on the package for best results.
1. Black Tea
The most popular tea in the world, black tea is one of four types of tea made using the leaves of the camellia sinensis plant. (The others types are green, oolong and white.) Unlike other teas, black tea leaves undergo a more extensive oxidation process, exposing the cells inside the leaves to oxygen for a lengthy time. This gives black tea its dark coloration as well as different qualities than green tea (which receives no oxidation). Oolong and white teas undergo partial oxidation.
Polyphenols, antioxidants that offer protection from several chronic diseases, are the source of the benefits associated with most teas. But black tea also contains theaflavins, a group of polyphenols contained in no other type of tea.
Black teas are known for their rich, deep malty flavor that pairs well with other ingredients, such as citrus fruits and exotic spices like chai masala. Black tea serves as the foundation for many teas, including Earl Grey, English Breakfast, Darjeeling, Assam, and Puerh.
How to prepare: Use 1 teaspoon loose leaves per 8 ounces of boiling water. Steep 3-5 minutes.
2. Green Tea
Tea contains an amino acid called L-theanine, believed to alleviate anxiety and stress. Green tea has one of the highest concentrations of L-theanine. Green tea also has a high concentration of antioxidants.
Though the taste of green tea depends on the variety you brew and the brewing method you use, it’s often described as clean, grassy, delicately herbal, flowery, vegetal, and earthy. Be aware that ingredients like catechins, polyphenols, and tannins can react with chemicals at high temperatures to produce bitter notes. Follow brewing instructions carefully to enjoy the truly delightful flavors of green tea.
One of the most popular types of green tea is Sencha, typically made in Japan. Sencha includes Bancha and Matcha. Bancha has less caffeine and L-theanine, while Matcha has the highest amounts. Green tea varieties include Jasmine, Moroccan Mint, Gunpowder, Hōjicha and Genmaicha.
Matcha is the most intense form of green tea, and is prepared differently from other green teas. The leaves are ground into powder, so the whole leaf is ultimately consumed. Our Matcha Tea Gift Set has all the tools used for hundreds of years in Japanese tea ceremonies to prepare the ultimate Matcha tea. Proper Matcha tea preparation follows the centuries-long Japanese tradition of chado, meaning "the way of tea", which celebrates this meditative tea-making process as equally as drinking the delicious tea itself.
How to prepare: A bit fussy, but worth the extra attention to avoid the bitterness often associated with green teas. Brew Chinese varieties with hot water 170 to 180°F and brew more delicate Japanese green teas with water 160°F to 170°F. Let the tea leaves steep for only 1 to 3 minutes; set your timer!
3. White Tea
White tea gets its name from the fine white hairs that cover the leaves and buds of the tea plant before they’re fully open, just before harvest. Compared to black and green teas, white tea has less caffeine and is the least processed, which accounts for its higher antioxidant content, and seems to be one of the best types of teas for fighting free radicals. White tea is also an abundant source of fluoride, catechins (a plant antioxidant) and tannins (a plant polyphenol).
Because it’s minimally processed, the flavor profile of white tea is light and often described as being delicate and sweet. Of course, the specific flavors may vary from region to region. Not sweet enough? Add just a tad of honey so as not to overwhelm the tea’s naturally subtle, silky flavor. Pair it with fresh fruit desserts, such as peaches, raspberries, strawberries, pears or tarts and pies. Try it as the base for your next smoothie for a light, refreshing change-of-flavor pace.
How to prepare: Add 1 teaspoon white tea per cup of water to be used. Ideally, water should be 170–185°F; boiling water can destroy the delicate flavor of white tea. Pour hot water over the tea leaves and steep 5-8 minutes.
4. Oolong Tea
A traditional Chinese tea, oolong tea has been called the “Wine of the Tea World.” Picked in the spring, oolong has a delicate floral touch; picked in the bamboo forests later in the year, it offers a bolder woodsy flavor. Oolong teas range from low to high levels of oxidation, and the color of the tea gets darker based on how long the leaves have been fermented.
Though it’s made from the same plant used in black, green and white teas, oolong leaves are processed differently. The tea-making process exposes the tea leaves to air, causing them to ferment, and the length of time a tea maker allows the leaves to oxidize impacts the tea’s color, flavor, and to an extent, its nutritional content. As a semi-oxidized tea, oolong tea contains a range of antioxidants, including many found in both green and black teas. However, research
shows that the nutrients in oolong tea have stronger antioxidant effects than green or black varieties.
Oolong tea goes well with almost everything. A light oolong pairs quite well with the crisp, bright florals of citrus fruits, soft cheeses, simple crackers, and shellfish. Because dark oolongs are more robust, they can complement heavier dishes like stir-fries, spicy curries, meats or sweets such as chocolate, vanilla, spiced breads and heavy pastries.
How to prepare: Use 2 tablespoons of dried leaves per 6 ounces of water. Pour 185°F water into your teapot or cup; add the leaves and steep 1-5 minutes, depending on the strength you prefer. If unsure, sip every minute to check the taste to suit your preference.
5. Rooibos Tea
Known as “red bush tea” or “African red tea,” rooibos tea is made from the fermented leaves of the aspalathus linearis shrub, a plant native to South Africa. Enjoyed as a caffeine-free alternative to green or black tea, rooibos is reddish-brown in color and has a sweet, earthy flavor. It’s most commonly consumed as a tea, sometimes with milk and sugar added, or made into iced tea, espressos, lattes, and cappuccinos.
Rooibos contains polyphenols like aspalathin that are unique to the plant. It also contains antioxidants, nutrients that support the immune system, and quercetin, an anti-spasmodic nutrient. Another benefit of rooibos is its lower tannin levels, compared to black or green tea. Tannins, natural compounds present in green and black tea, interfere with the absorption of certain nutrients, such as iron.*
With its naturally sweet and nutty profile, hinting of honey, vanilla and caramel, rooibos has one of the most unique flavor profiles for a tea. Rooibos pairs well with vanilla, chai, fruity and herbal flavors, so you will often find it in rooibos tea medleys. You can pair rooibos tea with nearly anything, from luncheon meat sandwiches, roast lamb and veggie pot pies to fresh fruits, scones, and salads. Use it as a palate cleanser between courses, or utilize its rich color and natural sweetness to shake up a cocktail or mocktail.
How to prepare: Rooibos tea is quite forgiving, so simply add boiling water and leave to brew 5-7 minutes for full-bodied, optimal flavor, or until it is at the strength you prefer. The longer you leave it the darker the color and deeper the flavors. Aim for one teaspoon of rooibos for every 8 ounces of water.
Tea Caffeine Levels
Tea caffeine intake can vary depending on: type of tea, the amount of tea leaves used, the size of the cup, and steeping time. FDA guidelines recommend that healthy adults keep their daily caffeine intake below 400 mg. Here’s a general guide to the approximate caffeine content in an 8-ounce cup of tea:
- Black tea: 40-60 mg
- Oolong tea: 30-50 mg
- Green tea: 30-50 mg
- White tea: 25-40 mg
- Rooibos tea: 0 mg
- Decaffeinated black tea: <4 mg
- Decaffeinated green tea: <4 mg
*It should be noted that people with breast cancer and other hormone-sensitive cancers should avoid rooibos tea, as it contains small amounts of phytoestrogens, hormones that mimic the female hormone estrogen, which can worsen the condition.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
