YOUR DIETITIAN: How to get the most health benefits from tea

Since January is National Hot Tea month, now is a good time to talk about tea — and how to obtain the most health benefits out of it. Tea is the most widely consumed beverage in the world after water. A steaming cup of hot tea is a great way to warm up on a freezing cold January day. Tea has been drunk for thousands of years. The first recording of tea consumption was as a medicinal beverage during the third century in China. Tea's many polyphenols are what make tea such a healthy drink. Tea's polyphenols include several flavonols (myricetin, quercetin and kaempferol), theaflavins and four catechins (epicatechin (EC), epicatechin-3-gallate (EGC), epigallocatechin (EGC) and epigallocatechin-3-gallote (EGCG). Green tea is higher in the catechin EGCG than black or oolong teas. Black tea is high in theaflavins. Both catechins and theaflavins provide health benefits. Stronger immune system One of tea's health benefits is a stronger immune system. Daily drinking a few cups of hot tea has been shown to help fight viruses. With the flu and other respiratory viruses going around this winter, drinking hot tea daily may be a wise choice. One study showed that drinking two cups of green tea daily for three months resulted in 32 percent fewer cold and flu symptoms. Some experts recommend drinking three cups per day, evenly spaced for the best protection. Even gargling with green tea has been shown to be helpful. The catechins in tea have antimicrobial activity against numerous types of microorganisms — meaning they have the ability to kill or stop their growth. In addition, catechins have been shown to work together with antibiotics to combat a long list of various bacterial infections. Tea's catechins bind to the cell membranes of bacteria. This damages the bacteria's outer membrane and increases the ability of antibiotics to enter and kill the bacteria. Improved GI tract health Over 70 percent of our immune system is in the GI tract, especially the colon. A study published in the journal of Food Science and Human Wellness in May 2022 found that most of the polyphenols pass undigested through the upper GI tract until they reach the colon. The polyphenols are food for the beneficial bacteria in the colon. Research has shown drinking tea increases the number of the most beneficial bacteria: Bifidobacterium and Lactobacillus. These bacteria stimulate the production of white blood cells (which strengthens our immune system.) In addition, the free fatty acids produced by these bacteria feed the cells lining our colon. With a healthier colon lining, the colon is less permeable to harmful microorganisms — helping to prevent what is called a "leaky gut" and colon cancer. Reduced risk of cancers Catechins act as anticancer agents by helping to limit cancer cell multiplication/tumor growth and increasing the death of cancer cells. Research has shown that the polyphenols in teas, especially green tea, reduce the risk of breast, lung and thyroid cancers. Improved dental health Tea's antimicrobial ability also helps reduce the bacteria in our mouth. Tea's catechins bind to the cell walls of bacteria, causing them to break down and die. Thus, regularly drinking tea can help reduce the risk of cavities. Heart healthy According to Harvard's school of public health, "observational studies have found that drinking two to three cups of tea daily is associated with a reduced risk of premature death, heart disease, stroke and type 2 diabetes." As an antioxidant, tea's polyphenols reduce inflammation of the lining of blood vessels. This reduces the risk of high blood pressure — and thus reduces the risk of heart disease, strokes and death. The flavonoids, which are especially high in green tea, have also been found to help lower blood cholesterol and triglycerides. Vitamin C increases catechin absorption Test tube studies of green tea's catechins have shown that they are most stable in acidic conditions. Purdue University scientists discovered that consuming 30 mg (milligrams) of ascorbic acid (vitamin C) (from citrus juices) significantly increases the absorption of tea's catechins. Lemon juice proved to be the most effective at preserving green tea's catechins for better absorption. Scientists recommend adding lemon juice to tea, drinking a glass of orange juice or eating citrus fruit following tea consumption to obtain the needed ascorbic acid (vitamin C). Interestingly, in Eastern countries (where tea is consumed daily), tea is typically served at meals with fresh fruit. Most fruits contain vitamin C. Types of tea According to experts, the three types of tea with the most health benefits include white tea, green tea (including matcha green tea) and oolong tea. These teas come from the Camellia sinensis plant. - White tea White tea is the least processed tea variety. Among teas, white tea is the lowest in caffeine and the mildest in flavor. Besides being able to help fight various types of cancers due to its high levels of antioxidants, it is especially beneficial for dental health. White tea is especially high in fluoride, catechins and tannins which strengthen teeth, fight plaque and make teeth more resistant to acid and sugar. - Green tea Green tea originated in China. Green tea leaves are pan-fried or roasted in China. In Japan, the leaves are commonly steamed. Green tea has a stronger taste than white tea. Matcha green tea is powdered green tea. Since the powdered tea leaves are consumed, it delivers the most antioxidants among teas. Some experts suggest that one cup of matcha green tea is equivalent to drinking 10 cups of regular green tea. In addition to containing health-giving catechins, green tea is exceptionally high in heart-healthy flavonoids. - Black tea Black tea is the most processed type of tea. The tea leaves are dried and fermented. This gives black tea its darker color, stronger flavor and a higher amount of caffeine. - Herbal teasThese are not made from the Camellia sinensis plant. Therefore, they do not provide any health-giving polyphenols. However, they do provide their own health benefits — such as reducing stress or improving relaxation/sleep (as in chamomile tea) or soothing our GI tract (as in peppermint tea). So this winter, put up your feet and enjoy a warm cup of tea — for your enjoyment and a stronger immune system. It's the perfect drink on a cold winter's day. Guidelines for making the perfect cup of tea Green tea: Steep for 2 to 4 minutes in 150 to 160 degrees Fahrenheit water (Note: Water that is too hot will cause tea to taste grassy and bitter.) White tea: Steep for 4 to 6 minutes in 170 to 180 degrees Fahrenheit water Oolong tea: Steep for 5 to 8 minutes in 180 to 190 degrees Fahrenheit water Black tea: Steep for 3 to 5 minutes in 208 to 212 degrees Fahrenheit water Note: Some people prefer stronger or weaker teas. This is only a guideline. Taste the tea and decide if you like it stronger or weaker. WARNING: Never drink tea (or any hot beverage) hotter than 131 to 140 degrees Fahrenheit. Drinking beverages hotter than these temperatures increases the risk of cancer of the esophagus and stomach per Harvard University's School of Public Health. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com.