Tea is more than a comforting beverage—it has been used for centuries to support digestion, immunity, heart health, and mental well-being. However, the benefits of tea depend heavily on how long and how hot it is infused. Over-steeping can destroy delicate compounds, while under-steeping may limit its effectiveness.
Here is a practical guide to the top 15 teas, their key health benefits, and the ideal infusion time to get the most out of every cup.
1. Green Tea
Green tea is rich in antioxidants known as catechins, which support metabolism, heart health, and brain function.
Infusion time: 2–3 minutes using warm (not boiling) water.
2. Black Tea
Black tea contains theaflavins that support heart health and improve focus. It is also known to support gut bacteria.
Infusion time: 3–5 minutes in boiling water.
3. White Tea
White tea is the least processed tea and is especially valued for skin health and anti-aging benefits. It has a mild, delicate flavor.
Infusion time: 4–5 minutes with warm water.
4. Oolong Tea
Oolong tea falls between green and black tea and is often associated with improved digestion and fat metabolism.
Infusion time: 3–5 minutes.
5. Chamomile Tea
Chamomile is widely used for relaxation, better sleep, and calming the digestive system.
Infusion time: 5–7 minutes in boiling water.
6. Peppermint Tea
Peppermint tea helps relieve bloating, gas, headaches, and nausea while offering a refreshing taste.
Infusion time: 5–10 minutes.
7. Ginger Tea
Ginger tea is well known for its anti-inflammatory and immune-boosting properties. It also aids digestion and reduces nausea.
Infusion time: 10–15 minutes (best when fresh ginger is simmered).
8. Turmeric Tea
Turmeric tea supports joint health, liver function, and inflammation control. Adding a pinch of black pepper improves absorption.
Infusion time: About 10 minutes.
9. Hibiscus Tea
Hibiscus tea is rich in antioxidants and vitamin C and may help support healthy blood pressure levels.
Infusion time: 5–7 minutes.
10. Rooibos Tea
Naturally caffeine-free, rooibos tea is rich in minerals and supports skin, heart, and bone health.
Infusion time: 5–7 minutes.
11. Fennel Tea
Fennel tea is commonly used to ease bloating, gas, and digestive discomfort, and is often recommended for hormonal balance.
Infusion time: 5–10 minutes (crushed seeds release more flavor).
12. Dandelion Root Tea
Dandelion root tea is traditionally used to support liver health, digestion, and fluid balance.
Infusion time: 10–15 minutes (simmering is ideal).
13. Matcha
Unlike other teas, matcha involves consuming the whole tea leaf, providing concentrated antioxidants and calm energy.
Infusion method: Whisk matcha powder with hot (not boiling) water for 1–2 minutes.
14. Lemongrass Tea
Lemongrass tea supports digestion, stress relief, and has mild antimicrobial properties.
Infusion time: 5–10 minutes.
15. Holy Basil (Tulsi) Tea
Tulsi is an adaptogenic herb known to reduce stress, support immunity, and balance hormones.
Infusion time: 5–7 minutes.
How to Get the Most Benefits from Tea
- Use filtered water for better taste and purity
- Avoid over-steeping green and white teas to prevent bitterness
- Herbal teas can be steeped longer for stronger therapeutic effects
- Drink teas without sugar to preserve their health benefits