5 Herbal teas with health benefits

Hey, I wish you and your family a happy and healthy new year!

Our modern lifestyles with less physical inactivity and food habits, stress, and exposure to harmful chemicals in various ways such as processed foods, cosmetics, body lotions, shampoos, supplements, etc., have resulted in the rise of percentages of chronic physical and mental diseases, inflammatory diseases and cancers.

It is easy to fall prey to the continuous changes in the climate and lifestyles so we need to make an effort to live consciously and watch what we are doing and eating in day-to-day life and what we are feeding to our kids.

During our journey together to improve our lives and to prevent many diseases and suffering, you will learn many unknown facts or unseen facts. However, before going into all those details, I thought the best way to start my blog is to talk about the herbal teas and their benefits.

We crave for some hot drinks in the cold weather to keep us warm so why not drink different varieties of herbal tea which have medicinal value and health benefits and which can boost our immunity too. To avoid confusion, we can call these as herbal infusions rather than herbal teas.

The word ‘tea’ automatically brings to your mind that it is made of tea leaves that contain caffeine, theophylline, theobromine, and xanthines, which are stimulants. Herbal infusions are just the decoction of herbs, spices, flowers or roots, which have a variety of health benefits and do not contain caffeine or other stimulants.

1. Chamomile Tea

Chamomile is one of the most common herbs used for medicinal purposes and the tea is prepared from dried flowers. Chamomile is of two known varieties: German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile).

Chamomile has been used in herbal remedies for thousands of years since ancient times (known in ancient Egypt, Greece and Rome). It is used mainly as an anti-inflammatory, antioxidant, antiseptic and healing medicine in various conditions. German chamomile is the fifth top-selling herb in the world and is a major food, cosmetic and pharmaceutical additive. Chamomile tea is one of the world’s most popular herbal teas and about a million cups are consumed every day.

Traditionally, chamomile tea and essential oil aromatherapy have been used to treat insomnia and to reduce anxiety due to its calming effects. The calming effect may be due to the flavonoid, apigenin present in chamomile that binds to benzodiazepine receptors in the brain.

It has been claimed to have the following health benefits:

• anticancer activity,
• cardioprotective activity,
• antimicrobial, antidepressant, anti-inflammatory, antidiarrheal activities.
• It is also used for osteoarthritis, ulcerative colitis, premenstrual syndrome, and gastrointestinal disorders and antidiabetic effects.
• Studies in preclinical models suggest that chamomile inhibits Helicobacter pylori, the bacteria that can contribute to stomach ulcers.
• It is also believed to boost our immune system and helps fight infections associated with colds.

The therapeutic effect of chamomile in some of these conditions is not established yet and additional studies and scientific evidence are required.

Personally, I have been drinking chamomile tea every day for a few years and I experienced its relaxing, calming and sleep-inducing effects. In addition, it helped me relieve tension headaches/ migraine headaches. I also observed weight loss but not sure how many roles it played along with a nutritious diet and exercise.

To combat the stress, you have gone through all day, having a hot calming tea in the evening or before going to bed can be helpful to get to sleep faster and sleep more restfully. So, go ahead and enjoy it.

Caution: People who are allergic to chamomile should avoid it and pregnant women and nursing mothers should discuss it with their doctor.

How to make chamomile tea

Dried flowers: Chamomile dried flowers are available in the market. Boil water and add one tablespoon full of dried flowers or 3 g dried flower heads/150 ml water and allow it to steep for 3- 5 minutes.

Readily available Teabags: You can buy chamomile tea bags of any brand of your choice but look for the ingredients on the label. The box of tea bags may mention it as chamomile tea but you may find many other herbs, roots, etc. in the list of ingredients. In order to enjoy the benefits of chamomile, you should go for plain chamomile tea bags and avoid too many combinations that may potentiate or counteract some activities of chamomile, which can be too much for you. Dip a tea bag in a hot cup of water, leave it for 2 minutes covered, and then sip it. I do not suggest adding sugar or honey to avoid unnecessary calories but it is your choice.

2. Tulsi Tea

Tulsi (Ocimum sanctum L. or Ocimum tenuiflorum L.), Tulsi, or holy basil is considered as the queen of herbs with a wide range of health benefits noted in ancient Indian scriptures dating back over 5,000 years. The Tulsi plant has been used for thousands of years in Ayurveda as an adaptogen. There are three main types of Tulsi plants:

• Krishna Tulsi (also known as Shyama Tulsi or Purple Leaf Tulsi) has a clove-like aroma and considered the most beneficial type followed by Rama Tulsi.
• Rama Tulsi (also known as Green Leaf Tulsi) leaves are green and have white or light purple flowers, with clove-like aroma.
• Vana Tulsi (also known as Wild Leaf Tulsi) has light green leaves with citrus-like aroma and is less potent of all types of Tulsi.

This holy basil is considered as a tonic for the body, mind, and spirit similar to the regular practice of Yoga. The herb is used as fresh leaves, dried leaves, powdered leaves, herbal tea and as an essential oil.

Health benefits of Tulsi are numerous:

• Respiratory illnesses: provides relief in the ranging from cold and cough to bronchitis, asthma, congestion, flu, sinusitis, sore throat, and similar ailments.
• Immunity and stress: It enhances immunity and helps in maintaining normal levels of a stress hormone called cortisol in the body.
• Wound healing properties: Tulsi has antibacterial, antiviral, antifungal, anti-inflammatory analgesic (a painkiller) and wound healing properties.
• Depression and anxiety: Studies have shown that Tulsi leaves extract to have antidepressant and anti-anxiety properties comparable to diazepam and antidepressant drugs.
• Antidiabetic and lowers cholesterol: It helps to lower blood sugar levels and blood cholesterol.
• Antioxidant: Laboratory studies have shown that Tulsi protects against toxic chemicals by increasing the activity of antioxidant enzymes and antioxidant molecules such as glutathione.
• Anticancer activity: It is also considered to have anticarcinogenic activity.

Always make sure to speak with your doctor as there is not enough research to recommend use for infants, children, and pregnant or breastfeeding women.

Grow your own plant at home: I recommend getting a Tulsi plant or seeds and growing it in a pot at home. During winters, you can keep it indoors. You can save the seeds to grow more plants when needed so that you always have a plant at home throughout the year.  Many Indians have this plant in their homes, as it is considered as a holy and sacred plant, which is thought to cleanse the place.

How to make Tulsi Tea

You can use fresh leaves to make tea or buy dried leaves or powder. Boil one cup of water with few fresh leaves or one-half teaspoon of dried Tulsi leaves or one-third teaspoon of Tulsi powder. Cover the water in a pot or mug and let it steep for a few minutes (or longer, if you want to maximize the health benefits). Then, strain out the leaves, add honey if desired, and enjoy.

3. Turmeric tea

Turmeric is an ancient root spice, which belongs to the ginger family. It is commonly used in Asian cuisine and as an herbal remedy in Ayurveda medicine for thousands of years. The active ingredient of turmeric root is called curcumin, which has anti-inflammatory and immune-boosting properties.

Health benefits of turmeric:

• Chronic diseases: Oxidative damage and chronic low-level inflammation is believed to play a major role in the occurrence of chronic diseases including metabolic syndrome, GI disorders, and neurodegenerative conditions. Therefore, Turmeric with its antioxidant and anti-inflammatory, immune-boosting properties is thought to help prevent and treat these diseases.
• Arthritis: Improves arthritis symptoms due to its anti-inflammatory properties. Reduces inflammation, swelling, and pain in patients with osteoarthritis.
• Boosts immunity: Improves immune function with antioxidant, anti-inflammatory, antiviral, and antibacterial properties.
• Anticancer: Helps to reduce the risk of cell mutations and prevents cancer. Studies have shown that curcumin has anti-tumor properties, limiting the growth of tumors.
• Gastrointestinal diseases: Curcumin is thought to increase tight junction proteins and corrects gut permeability. It helps to reduce the pain associated with irritable bowel syndrome and maintain remission in ulcerative colitis by reducing the relapses. Curcumin is used for the treatment of many digestive conditions.
• Alzheimer’s disease: Curcumin is thought to prevent Alzheimer’s disease and many neurodegenerative conditions. However, more research is needed for scientific evidence to claim the use of turmeric to treat Alzheimer’s disease.
• Antidiabetic: Several studies have shown that curcumin supplementation may have anti-diabetes properties.
• Liver conditions: curcumin may help protect against liver damage and gallstones.
• Respiratory diseases: Curcumin might help treat lung diseases such as asthma, cystic fibrosis, chronic obstructive pulmonary disease (COPD) but more research is needed to confirm the use in these conditions.
• Lowers cholesterol: Helps to lower LDL and total cholesterol.

Recommended daily intake:

One teaspoon of ground turmeric contains 200 milligrams of curcumins (500 to 1,000 milligrams of curcumins can be taken daily to get the benefits of their anti-inflammatory properties). If you are consuming foods cooked with turmeric, then you can have one cup of turmeric tea in a day with one teaspoon grated root or powder.

To ensure that you are consuming pure turmeric, it is better to use the grated root or turmeric powder prepared from dried roots

How to make the turmeric tea

Boil 2 cups of water with 1 teaspoon of turmeric powder or grated turmeric. Simmer it for about 5 to 10 minutes.

Turmeric is not absorbed easily from the intestine, therefore, add black pepper to the tea (piperine in the black pepper), and helps to increase absorption of turmeric.

Pepper gives a spicy flavor so add it as per your tolerability. You can add milk to decrease the acidic effect of turmeric on your stomach and spicy flavor of black pepper. You can add a piece of jaggery or honey if you like a bit of sweetness.

Readily available tea bags claim to have higher concentrations of biologically available or absorbable curcumin. I recommend to use the tea bags which contain only turmeric and black pepper and no other combinations are present in it to enjoy the effects of turmeric alone as we do not know the effects of a combination of roots or herbal products and how they interact with each other.

Caution: Taking too much turmeric may cause side effects such as increased stomach acidity, nausea, and dizziness. Because turmeric may thin your blood, you should stop drinking turmeric tea two weeks before surgery. Do not take turmeric tea if you are on blood thinners.

Be aware that the yellow color of turmeric stains clothes and dishes.

4. Coriander tea

Coriander (Coriandrum sativum) is an herb and seeds of this plant are called coriander seeds. The coriander leaves and the powder of coriander seeds are used in most of the Indian recipes for flavor and delicious taste.

It has many health benefits too. Coriander is rich in immune-boosting antioxidants that demonstrate anticancer, anti-inflammatory, and neuroprotective effects. Coriander is packed with many vitamins and minerals according to the U.S department of agriculture.

• Antioxidant: Antioxidants in coriander leaves prevent cellular damage caused by free radicals. The antioxidant activity is related to flavonoids and polyphenolic and other biologically active compounds present in coriander such as Linalool, borneol, geraniol, terpineol, cumene, pinene, terpinene, quercetin, kaempferol,ferulic, n-coumaric and vanillic acids, rutin, tocopherols, pyrogallol.
• Multiple studies have shown coriander to have strong anti-histamine properties that can reduce the uncomfortable effects of seasonal allergies and hay fever (rhinitis).
• Digestive system: Coriander helps to improve digestion, reduces bloating and discomfort often experienced by people with IBS
• Antidiabetic: Helps in regulating blood sugar levels in the body. People who have low blood sugar or take diabetes medication should practice caution with coriander intake.
• Weight loss: Coriander leaves contain quercetin, which increases metabolism and detoxifies your body by eliminating excess toxins and helps in weight loss
• Reduces cholesterol: Coriander lowers bad cholesterol (LDL) and promotes good cholesterol (HDL) thus decreasing the risk of heart disease.
• Diuretic: Coriander extract appears to act as a diuretic, helping your body flush excess sodium and water. This may lower your blood pressure in the body.
• Infections: A study conducted at the University of California and in Mexico showed that fresh coriander leaves have alkanols (decanal, dodecanal, octanal, undecanal, and nonanal) which possess antibacterial activity and can help treat foodborne illness caused by salmonella species.
• Anti-inflammatory and anticancer activity: Animal studies have shown that coriander has anticancer, anti-inflammatory, antimicrobial effects, however, the dosage of coriander at which these benefits can be seen in humans is not known. Studies in humans are required to confirm the benefits and dose in humans.

Caution: Since coriander can lower blood sugar and blood pressure, people with diabetes and high blood pressure who are on medications must be careful and discuss with your doctor. There is not enough scientific information to determine an appropriate range of doses for coriander. Natural products are not always necessarily safe and dosages can be important.

How to make coriander tea:

Add 1 tsp of coriander seeds to a glass of water and let it boil for 2-5 minutes. Strain and add honey or jaggery or drink as is.

5. Ginger Lemon and honey tea

Ginger has been used in herbal medicine for over 5000 years to treat many ailments. Gingerols (approximately 31 gingerols were identified) and shogaols found in ginger are considered to have potent antioxidant, anti-inflammatory, and anti-cancer effects. (Halvorsen et al. 2002).

With its high content of magnesium (2.58 mg/6g), phosphorus (2.04 mg/6g) and Potassium (24.90 mg/6g), ginger has many health benefits.

• Prevents nausea and vomiting: Ginger can prevent nausea and vomiting especially in pregnant women with hyperemesis (excessive vomiting) in early pregnancy. It also helps to prevent nausea associated with motion sickness so it is better to consume ginger tea before traveling. Ginger has also been recommended to treat nausea associated with chemotherapy.
• Improves Digestion: Ginger is commonly used to promote digestion and elimination of intestinal gas (carminative effect). consuming ginger tea after a heavy meal helps in improving digestion and increasing absorption of food.
• Antioxidant and cardioprotective: Ginger is a highly potent antioxidant containing a very high level (3.85 mmol/100 g) of total antioxidants. It also decreases blood pressure and has a cardioprotective effect.
• Helpful for arthritis: Ginger with its anti-inflammatory properties of gingerol, reduces inflammation in muscles and joints, therefore, powdered ginger can be used as a dietary supplement (for 3 months to 2 years), as a home remedy to get some relief from pain and inflammation of joints in patients with osteoarthritis or rheumatoid arthritis.
• Reduces blood sugar: Various studies showed that ginger possesses anti-diabetic activity In a study where effect of ginger on blood sugar and HbA1c was studied,  the diabetic patients who received 2 g/day of ginger powder supplement for 12 weeks showed lower fasting blood sugar levels and also HbA1C ( Hemoglobin A1C shows sugar levels over the past 3 months).
• Lowers LDL cholesterol (bad cholesterol): In a study, patients with hyperlipidemia receiving ginger capsules 3 g/day in 3 divided doses for 45 days. Showed a significant reduction of triglycerides, LDL and VLDL (bad cholesterol) and an increase in HDL (good cholesterol).
• Anticancer effects: Ginger might protect from developing cancers by suppressing the growth of human cancer cells. The anticancer effect was studied in a variety of cancer types such as colorectal cancer, breast cancer, skin cancer, liver cancer, and bladder cancer. Some animal studies have shown that ginger may slow down the growth of tumors.
• Allergies and respiratory illnesses: Ginger has been used for treating respiratory illnesses such as cold, cough and asthma. The active components of ginger are thought to prevent and treat allergic reactions.

• Dysmenorrhea (pain associated with menstruation): Ginger may provide relief and can be as effective as pain medication in alleviating pain associated with menstruation.

Alzheimer’s disease: Dried ginger may have beneficial effects in treating dementia, including Alzheimer’s disease however, more research is needed.

How to make Ginger tea

Use one spoonful of grated fresh ginger to 2 cups of water and boil it for 3-5 minutes. Switch off the stove and let it sit for 2 minutes covered with a lid. Some people use ground dry ginger powder but it is better to use fresh ginger which is more potent than dried one. You can also use readily available ginger extract tea bags available in stores but make sure to look at the list of ingredients to avoid consuming ginger tea in combination with a huge list of other herbs or roots or artificial sweeteners. You can add Jaggery or honey to the ginger tea as the taste of ginger is a bit strong. For extra vitamin C and some tangy taste, add lime drops to your tea and enjoy it.

You can drink ginger lemon/ honey tea when you feel nauseated or before traveling if you are known to experience motion sickness. You can also drink it after a heavy meal for easy digestion

Ginger is helpful to alleviate nausea in early pregnancy however the ginger consumption should not exceed 1,500 mg/day., so approximately one inch of ginger root per day can be consumed as a tea or in food. Healthy adults can consume up to 4 pieces of one-inch ginger root per day (not more than 4 gms/day) but no one consumes that much in tea or in a day. Almost all Asian curries have ginger garlic paste added and can be safely consumed. You should not overdo things and for good health moderation is the key so just consume one cup of tea per day to enjoy the benefits of ginger.