As much as Indians love their coffee, they also love their tea. While the classic milk tea is really popular, the masala chai and kadak chai are some of the most popular variations of tea in Mumbai, apart from the refreshing ginger tea or lemon tea that showcases how we love flavour. However, does drinking tea have health benefits? Mumbai doctors say it does, but there is more you need to know about the beverage, especially if you are obsessed with green tea.
Every year, International Tea Day is observed on May 21 to not only celebrate the beverage but also highlight its role in cultural significance, economic importance, and health benefits. Srudheep, the managing director of Tamil Nadu`s Salem-based 100-year-old Sri Narasu`s Coffee Company, which also deals in tea, has seen a change in consumer preference over time in the country.
“Tea consumer preferences are rapidly evolving beyond traditional consumption habits. Today’s consumers seek convenience, flavour innovation, premium experiences, and ethically sourced products, while also becoming more conscious about ingredient quality, sustainability, and packaging. Tea is no longer viewed merely as a daily beverage, but as a personalised lifestyle experience that reflects evolving tastes and wellness priorities. However, while newer formats such as green tea, herbal infusions, bubble tea, and wellness blends are gaining popularity, traditional black tea and milk tea continue to remain the preferred choice across most Indian households due to their strong cultural connect and everyday consumption habits,” he shares.
At a time when people tend to believe anything on the Internet, the need for doctors to remind people that they shouldn’t jump on any wellness trend is necessary now more than ever before.
“The growing focus on preventive healthcare and wellness has significantly accelerated demand for functional tea variants in India. Consumers are increasingly opting for green tea, herbal infusions, and antioxidant-rich beverages that support hydration, immunity, sleep, detox, and overall well-being. Traditional botanicals and natural ingredients are now becoming part of everyday routines, as consumers actively seek beverages that combine health benefits with taste and convenience,” adds Srudheep.
As Indians enjoy drinking multiple cups of tea during the day, mid-day spoke to Fauziya Ansari, dietitian, Apollo Spectra Hospital Mumbai, and Dr Manish Shetty, consultant – physician and diabetologist, SL Raheja Hospital, Mumbai – A Fortis Associate, to highlight the benefits of drinking tea. They also highlighted the need for correct consumption and misconceptions surrounding tea varieties.
What are the health benefits of drinking tea?
Dr Shetty: Tea is full of antioxidants, which include polyphenols that can aid in lowering oxidative stress and ensuring good heart health. Consumption of tea in moderation will help in improving the efficiency of blood flow, metabolism, and brain function, thanks to the caffeine and L-theanine found in tea. If prepared with herbs such as ginger, tea can help with bloating and proper digestion. In general, tea can promote overall wellbeing, as well as hydration, but will not substitute medicine or food.
Ansari: Many people love to have tea, while some are addicted to it. Tea can help you feel relaxed and refreshed when you are stressed or tired. It may help improve mood, focus, and digestion when taken in moderation. However, drinking too much tea, mainly on an empty stomach, can lead to acidity, bloating, or heartburn due to its caffeine and tannin content. Excess tea intake may also disturb sleep and reduce iron absorption in the body. It is better to have tea in the quantity recommended by the expert. So, don’t exceed more than two cups a day.
Do the health benefits of tea vary according to the age group or gender?
Dr Shetty: The benefits vary based on age and not on gender. The younger generation might be able to reap more benefits in terms of concentration and metabolism. But the middle-aged and elderly people can enjoy its benefits, including cardiovascular effects and antioxidants. The elderly might need to reduce their consumption of tea because of their sensitivity to caffeine. Gender does not have much effect; however, expectant mothers need to regulate caffeine consumption.
Ansari: The effects of tea can vary depending on age, lifestyle, and overall health. Younger adults may drink tea for energy and focus, while older adults may benefit from its antioxidants that tend to support heart and brain health. Both men and women can enjoy similar benefits. However, higher tea intake may affect women more in terms of iron deficiency, especially during pregnancy or menstruation.
Over the years, green tea and herbal tea have become really popular. Are there any benefits or is it there a misconception about them? Who should avoid green tea and herbal tea?
Dr Shetty: Green tea provides health benefits through catechins and is good for the heart, metabolism, and increasing insulin sensitivity; however, “fat burning” claims can be overblown. Herbal teas include chamomile which can promote relaxation, ginger for digestive purposes, and peppermint for bloating problems, although results are usually mild. Green tea must not be taken if one suffers from acidity, anaemia, or insomnia. Some herbal teas must not be taken during pregnancy and some medicines.
Ansari: Green tea is loaded with antioxidants that may support metabolism, heart health, and brain function, while herbal teas like chamomile or peppermint may help with relaxation, digestion, or sleep. However, they are not magical cures. Those with anxiety disorders, severe acidity or gastric ulcers, kidney disease, liver disorders, or heart rhythm problems should be careful with green or herbal tea intake. Some herbal teas may also interfere with blood thinners, diabetes medicines, or blood pressure medications.
How much tea is good for health per day? And, who should avoid tea?
Dr Shetty: Consumption of tea in the range of two to four cups every day is generally regarded as healthy for an average person. Overconsumption of tea may cause problems such restlessness and acid formation due to excess levels of caffeine in the body. The recommended amount of caffeine intake should be kept under 400 mg per day. Pregnant women, patients of GERD (gastroesophageal reflux disease), people with anxiety disorders, and patients with iron deficiency should avoid consuming tea.
Ansari: Around two cups of tea a day is generally considered safe and healthy for most people. However, people with acidity, insomnia, anxiety, iron deficiency, pregnancy, or heart-related conditions should avoid excessive tea intake and consult a doctor if needed.
How can people can make their tea better to get benefits out of it?
Dr Shetty: Consumption of tea will have positive impacts on health when taken without additional sugar. One should not boil tea in excess to reduce the number of tannins and ensure that it does not become bitter. Consumption of tea in between meals, and not alongside iron-based meals, will help reduce chances of reduced absorption of iron. Other components such as ginger or lemon added to tea can assist in improving digestion and antioxidants.
Ansari: People can make tea healthier by reducing sugar, avoiding excessive milk, and adding natural ingredients like ginger, tulsi, cinnamon, or lemon for extra benefits. Drinking tea in moderation and not on an empty stomach can also help prevent acidity and improve digestion.
