From antioxidants to iron absorption: how to get the most out of a simple cup of tea

Scientists have shown that a cup of tea can even affect cognitive abilities. But how do you get the most out of plain boiled water with herbs?

Five millennia have passed, and tea still pleases scientists who want to prove obvious things without them. In the most recent study (conducted by Yang Huang of the Department of Psychological and Cognitive Sciences, Peking University), for example, it was found that tea makes us more creative.

The study was published in the journal Food Quality and Preference, and the results are as follows: 50 study participants performed better on the problem of "come up with a cool name for a Japanese bar" and others after being given a cup of tea, not a glass of water. While this is great news for the food industry, it's definitely not the only health benefits of tea. We've all argued about which tea tastes better, but what about its benefits? Here are some tips.

Drink cheap tea bags

Theanine, an amino acid, is the main reason why tea is so relaxing. Its benefits are above all normal: it helps with anxiety, increases blood pressure and prevents the risk of Alzheimer's. It is even used to enhance the effectiveness of cancer drugs. There is much more theanine in the stems than in the leaves, so the expensive teas of the best varieties collected in high-altitude Nepalese villages, but without leaves, are less useful than the standard collection, which includes the stems.

Tea club

Avoid milk

Or not. Tea has 10 times more antioxidants than fruits or vegetables, so it's worth considering anyway. Some studies note that milk decreases the bioavailability of antioxidants in tea, but others say there is no difference. You decide.

Drink green

Black, white and green teas all come from the same plant: camellia sinensis. The only difference is in harvest time and oxidation level. Catechins, which affect cardiovascular health and weight, are found in all varieties, but since they are strongly affected by oxidation, they are highest in green and white teas.

Do not shake

And do not squeeze or otherwise set the tea in motion in the container. This can increase the release of tannin, which not only makes the drink tastier, but also combines with the iron molecules broken down from any recently consumed food. This will prevent the body from absorbing them.

Brew tea for 20 minutes

It is during this time that 80% of "biologically active substances" are released - catechin, theanine and others. Not very comfortable? Or not too tasty? Then stick to 2 or 3 minutes, which releases 60% catechins and 80% theanine. To save time, you can brew the tea for only 30 seconds, and then put the mug with a bag in the microwave and heat it for a minute at medium power. This will raise the level of biologically active substances to the level of a three-minute brew.

Gastin A.