Many common teas are packed with antioxidants that boast significant anti-inflammatory effects, playing a crucial role in mitigating inflammation-related diseases. These beverages contain vital anti-inflammatory compounds such as polyphenols and vitamin C, among others, making them a delicious and easy way to support overall health.

Green Tea: High in potent polyphenol antioxidants like epigallocatechin-3-gallate (EGCG), kaempferol, chlorogenic acid, and quercetin, green tea is renowned for its protective qualities against various inflammatory conditions, including heart disease and several cancers.

Hibiscus Tea: This tart and fruity tea owes its deep red color and anti-inflammatory power to compounds called anthocyanins, complemented by vitamin C and flavonoids. A 2019 study highlighted its ability to decrease C-reactive protein (CRP), a key inflammatory marker often elevated in conditions like rheumatoid arthritis (RA).

Ginger Tea: Ginger contains phenolic compounds such as shogaols, gingerols, and zingerone, which are effective in reducing inflammatory proteins like tumor necrosis factor α (TNF-α) and interleukin-6 (IL-6). Incorporating ginger tea into your diet is a simple method to consume these beneficial substances.

Turmeric Tea: Curcumin, the primary active ingredient in turmeric, offers impressive anti-inflammatory effects throughout the body. A diet rich in turmeric may help improve inflammatory diseases like arthritis, cognitive decline, and inflammatory bowel diseases (IBD) such as ulcerative colitis.

Oolong Tea: This tea is rich in anti-inflammatory compounds including EGCG, theaflavins, thearubigins, and epigallocatechin (EGC). It aids in protecting against cell damage caused by inflammation and may even help decrease the risk of depression due to its neuroprotective, anti-inflammatory properties.

Rosehip Tea: An excellent source of vitamin C, a critical anti-inflammatory antioxidant, rosehip tea also contains carotenoids, phenolic compounds, and organic acids, all contributing to its anti-inflammatory benefits. Vitamin C further helps maintain vitamin E, another powerful antioxidant, in its active form.

Peppermint Tea: Individuals suffering from inflammatory digestive conditions like irritable bowel syndrome (IBS) or IBD may find relief with peppermint tea. It can relax digestive muscles and reduce inflammation in the digestive tract, in addition to soothing nausea and acid reflux.

Chamomile Tea: Chamomile contains diverse anti-inflammatory substances such as apigenin and ferulic acid, both of which work by blocking inflammatory proteins in the body.

Rooibos Tea: Rich in polyphenols and flavonoids, rooibos tea helps combat inflammation. Animal studies indicate its potential to lower inflammation by decreasing pro-inflammatory protein activity, though more human research is needed.

Cinnamon Tea: Beyond its potential to help decrease blood sugar and blood lipid levels, cinnamon is concentrated with anti-inflammatory and antioxidant compounds like coumarin, cinnamic acid, cinnamaldehyde, and eugenol. It can be brewed from ground cinnamon or sticks.

Tulsi Tea (Holy Basil): Utilized as natural medicine for thousands of years, Tulsi contains numerous active compounds that block inflammation signals. This can be particularly beneficial for those with RA, IBD, and other inflammatory diseases, thanks to compounds like eugenol, ursolic acid, linalool, β-caryophyllene, and 1,8-cineole.

Lemon Balm Tea: Melissa officinalis L., or lemon balm, contains flavonoids like quercetin that can block inflammation. Adding a squeeze of vitamin C-rich lemon juice can further enhance its inflammation-fighting power.

Black Tea: The world's most consumed tea, black tea, provides tea polysaccharides (TPS) and polyphenols such as EGCG, theaflavins, and thearubigins. These compounds decrease inflammation and prevent cell damage, potentially protecting against inflammatory diseases like coronary artery disease and type 2 diabetes.

Fennel Tea: Also known as Foeniculum vulgare, fennel is a medicinal plant with a distinct licorice-like flavor. It is rich in vitamin C and quercetin, antioxidants that protect cells against inflammation and support overall health.

Beyond enjoying anti-inflammatory teas, reducing inflammation can also be achieved through healthy lifestyle habits. These include incorporating regular movement into your day, avoiding smoking, moderating alcohol consumption, reducing intake of ultra-processed foods and added sugars, consuming more fruits and vegetables, and maintaining a healthy weight.

To maximize the benefits of your anti-inflammatory tea, choose varieties you enjoy. Most teas require steeping for 2–5 minutes, with longer steeping times resulting in a stronger flavor. Further boost the health benefits by adding other anti-inflammatory ingredients like lemon juice, grated ginger, or a dash of cinnamon.