Tea is well-known for its antioxidant properties, which have been linked to numerous health benefits, including reduced risk of chronic diseases such as cancer, cardiovascular disease, and neurodegenerative diseases.
The antioxidant content of tea, particularly catechins, can be affected by many factors, including cultivation, processing, brewing, storage, and even consumption with certain foods. In this article, we explore which foods impact tea antioxidants and ways to optimize their health benefits.
1. Citrus Fruits
Citrus fruits, such as lemon, lime, orange, and grapefruit, are rich in vitamin C and other antioxidants that can enhance the absorption of tea catechins.
A study published in the Journal of Agricultural and Food Chemistry found that adding lemon juice to green tea increased the catechin bioavailability by up to 13 times, compared to tea without lemon juice. Similarly, a study published in the European Journal of Nutrition found that adding orange juice to black tea increased the antioxidant capacity of plasma in healthy volunteers.
Therefore, boosting your tea with a squeeze of citrus fruits can maximize its antioxidant power.
2. Milk and Dairy Products
Tea is commonly consumed with milk, especially in some parts of the world such as the UK and India. However, the addition of milk to tea may affect the availability and efficacy of tea antioxidants.
This is because the casein protein in milk can bind to tea catechins and form complexes that are less absorbable by the body. Research published in the International Journal of Food Sciences and Nutrition showed that the addition of milk to green tea reduced the catechin bioavailability by up to 80%, compared to tea without milk.
That being said, some preliminary studies suggest that the addition of low-fat milk or dairy-based creamers may have a neutral or positive effect on the antioxidant activity of tea. Future research is needed to determine the optimal way to consume tea with milk or dairy products.
3. Spices and Herbs
Spices and herbs are known for their antioxidant and anti-inflammatory properties, and can complement the health benefits of tea. Some popular spices and herbs that can be combined with tea include cinnamon, ginger, turmeric, mint, and rosemary.
A study published in the Journal of Medicinal Food found that adding a blend of spices (cinnamon, ginger, and turmeric) to black tea increased the antioxidant activity by up to 110%, compared to plain black tea. Moreover, adding mint to green tea has been shown to enhance its sensory appeal and increase the perceived healthiness of the beverage. Therefore, experimenting with different spices and herbs can add flavor and functional benefits to your tea.
4. Sugar and Sweeteners
Sugar and sweeteners are commonly used to enhance the taste of tea, especially in Western cultures. However, excessive consumption of added sugars has been associated with various health problems, such as obesity, diabetes, and cardiovascular disease.
Moreover, some studies suggest that sugar and high fructose corn syrup may decrease the antioxidant activity of tea, possibly by interfering with the absorption or utilization of tea catechins. Therefore, it is recommended to limit the use of added sugars and artificial sweeteners in tea, and opt for natural sweeteners such as honey, stevia, or agave nectar, which may also have some antioxidant properties.
5. Alcohol
Alcohol consumption can have various effects on the body, depending on the amount and frequency of intake.
Moderate alcohol intake, defined as 1-2 drinks per day for women and 2-3 drinks per day for men, has been associated with some health benefits, such as reduced risk of coronary heart disease and stroke. However, excessive or binge drinking can have harmful effects, such as liver disease, cancer, and cognitive impairment.
When it comes to tea antioxidants, some studies suggest that moderate alcohol intake may enhance the bioavailability and antioxidant activity of tea catechins, possibly by stimulating the production of digestive enzymes and enhancing the absorption of nutrients. However, the effects of alcohol on tea antioxidants may depend on the type of alcohol, the timing of consumption, and other factors, and more research is needed to clarify the mechanisms and optimal amounts.
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6. Chocolate and Cocoa
Chocolate and cocoa are rich in flavonoids, which are antioxidants that are structurally similar to tea catechins. Therefore, incorporating chocolate or cocoa into tea may enhance its antioxidant potential.
A study published in the European Journal of Nutrition found that consuming cocoa with green tea increased the antioxidant capacity of plasma in healthy volunteers. Moreover, some tea blends, such as chai tea, incorporate cocoa and other spices to create a unique flavor and functional profile.
However, it is important to note that chocolate and cocoa also contain sugar and fat, which may counteract some of the health benefits.
7. Berries and Fruits
Berries and fruits are among the richest sources of antioxidants in the diet, and can synergize with tea antioxidants to boost their health benefits.
Some popular berries and fruits that can be added to tea include blueberries, blackberries, raspberries, strawberries, and pomegranate. A study published in the Journal of Medicinal Food found that adding blueberry to green tea increased the antioxidant activity by up to 150%, compared to plain green tea.
Similarly, a study published in the International Journal of Food Sciences and Nutrition found that adding pomegranate to green tea increased the catechin bioavailability and the antioxidant capacity of plasma in healthy volunteers. Therefore, incorporating seasonal fruits and berries into your tea can provide a delicious and nutritious boost.
8. Water Quality
Water quality is a crucial factor that can affect the taste, color, aroma, and antioxidant activity of tea.
Water that is low in minerals, such as distilled or reverse osmosis water, may not extract the full flavor and health benefits of tea, as minerals such as calcium, magnesium, and potassium can enhance the solubility and stability of tea catechins. On the other hand, water that is high in minerals, such as hard water or water with high levels of chlorine or fluoride, may produce a bitter or metallic taste, and may adversely affect the texture and clarity of tea.
Therefore, it is recommended to use filtered or spring water with moderate mineral content to brew tea, and avoid tap water that has a strong odor or taste.
9. Tea Quality and Variety
Tea quality and variety are crucial factors that can determine the antioxidant content and profile of tea.
Different types of tea, such as green tea, black tea, white tea, oolong tea, and pu-erh tea, have different levels and types of antioxidants, depending on the processing methods, cultivars, and growing conditions. Moreover, the storage and brewing methods can also affect the antioxidant activity of tea, as exposure to light, air, and moisture can degrade the catechins and other flavonoids in tea.
Therefore, it is recommended to choose high-quality tea from reputable sources, and store and brew tea properly to preserve its freshness and potency.
10. Tea-Break Snacks
Tea-break snacks are a good way to complement the health benefits of tea, as some foods have been shown to enhance the absorption and utilization of tea antioxidants.
Some snacks that can be paired with tea include nuts, dark chocolate, fruits, cheese, and whole grain crackers. A study published in the European Journal of Nutrition found that consuming dark chocolate with green tea increased the antioxidant capacity of plasma and improved cardiovascular risk markers in overweight individuals.
Moreover, a study published in the Nutrition Journal found that consuming almonds with black tea increased the catechin bioavailability and the antioxidant capacity of plasma in healthy volunteers. Therefore, choosing healthy and tasty snacks can optimize the benefits of your tea break.
