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6 Anti-Inflammatory Teas to Begin Drinking Today

By Christine Ruggeri, CHHC

When it comes to immune-boosting, anti-inflammatory drinks, teas are at the top of the list. The antioxidant properties in most teas help to reduce oxidative stress, and the antimicrobial, antiviral and anti-inflammatory properties work to boost immune function and overall health.

What better way to support your health than by sipping on a comforting, nourishing cup of tea throughout the day? Explore these top anti-inflammatory teas that can benefit your overall wellness in so many ways.

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Top Anti-Inflammatory Teas

1. Green Tea

The benefits of green tea and well-known and plentiful. It’s known as the ultimate anti-aging beverage, and it’s one of the most consumed drinks in the world.

Many studies indicate that green tea has anti-inflammatory and antioxidant effects. It suppresses the gene and protein expression of inflammatory cytokines. Drinking green tea has shown to improve the quality of life in patients with inflammatory diseases.

And a study published in Food and Nutrition Research found that supplementation of green tea has beneficial effects on markers of inflammation and antioxidant status, as well as blood pressure.

How to prepare: There are many types of green tea, with sencha being the most popular and matcha green tea gaining popularity because of its high antioxidant content.

To prepare green tea, place your tea bag or high-quality tea leaves in a teapot and heat the water to 160–180 degrees Fahrenheit. This is under boiling temperatures so that you don’t reduce the delicate compounds found in green tea. Steep the leaves for 1–3 minutes, or more if the leaves are larger. You can add lemon juice or raw honey to green tea right before drinking.

Preparing matcha tea is a different process. For matcha, you’ll add 1 teaspoon of matcha powder to a bowl or cup and 2 ounces of almost boiled water. Then you whisk the powder for one minute until it becomes thick and frothy. Lastly, add 4 more ounces of water before drinking.

2. Chamomile Tea

One of the most well-known anti-inflammatory teas is chamomile, which has been used for nearly 5,000 years for its ability to promote tranquility and longevity.

Chamomile tea has actually been called an “herbal aspirin” because of its pain-lowering properties. The anti-inflammatory effects of chamomile allow the herb to reduce pain, swelling, redness and underlying issues of inflammation.

Research evaluating the benefits of chamomile show that not only can the herb reduce inflammation when consumed in tea form, but it works to improve inflammatory issues when used topically too.

Chamomile is often used to treat inflammation of the skin and mucous membranes, and for various bacterial infections of the skin, mouth and respiratory tract. It may also help to soothe gastrointestinal complains and even inflammation of the eye. Just note, people with ragweed allergies sometimes report aggravated symptoms when drinking chamomile tea, so it may not be a suitable choice for people allergic to ragweed.

How to prepare: Chamomile tea is the most popular way to consume the herb, and it’s widely available in ready-to-serve tea bags. You can also find chamomile powder and extracts, which are known to be the most potent forms of the herb’s antioxidants. If you are drinking chamomile tea to reduce inflammation, consume 1–4 cups per day.

This strong anti-inflammatory herb can be used to make homemade beauty and body care recipes, too, such as this Homemade Bubble Bath with lavender and chamomile.

Related: Jasmine Tea Benefits for Skin, Brain & Heart Health (Plus How to Make It)

3. Ginger Tea

Drinking ginger tea is a comforting, flavorful way to alleviate inflammation, ease an upset stomach and even control cholesterol and blood sugar levels.

Gingerol, the most valuable compound in ginger, has been analyzed for its anti-inflammatory effects. Research published in the Journal of Medicinal Food suggests that this constituent in ginger modulates biochemical pathways that are activated in chronic inflammation.