The Benefits of Herbal Tea

Herbal teas are natural blends made from herbs, fruits, leaves, and flowers of various plants. They offer a healthy alternative to popular beverages like coffee or traditional tea. What’s more, the effectiveness of herbal teas is supported by medical research.

Natural herbal teas contain a wide range of beneficial compounds and vitamins that positively impact overall health and well-being.

There are countless combinations of herbs that serve different purposes—soothing, energizing, detoxifying, and healing, among others.

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Types of Herbal Tea

Vitamin-Rich Blends
These teas are great as an additional source of vitamins. Ingredients may include raspberry leaves and berries, black currant, blackberry, rowanberry, rosehip, sea buckthorn, barberry, and nettle.

Immune-Boosting Teas
To strengthen the immune system, herbalists recommend blends with nettle, St. John’s wort, raspberry, linden, strawberry leaves, mint, rosehip, lingonberry, black currant leaves, schisandra, echinacea, lavender, clover, and thyme.

Anti-Inflammatory Blends
Effective herbs for reducing inflammation include burdock, blackthorn bark, lemon balm, linden, cinquefoil, dandelion root, blueberry leaves, barberry root, yarrow, sweet clover, walnut leaves, rosehip, cranberry, coltsfoot, black currant berries, and corn silk.

Cleansing Teas
To detox the body and support digestion, common herbs include white mistletoe, black currant, dandelion, nettle, burdock, plantain, and fennel fruit.

Calming Teas
For stress relief, relaxation, and better sleep, try blends with mint, chamomile, motherwort, thyme, hop cones, lemon balm, rosehip, and hawthorn.

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How to Brew and Drink Herbal Tea Properly

To gain the full benefits of herbal tea, it’s important to brew it correctly. Avoid boiling water—use water at 80–90°C (176–194°F) and steep the tea in glassware. For optimal results and safety, consult a healthcare professional before incorporating new herbs into your routine.

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The Longevity Tea Recipe

Dan Buettner, a longevity expert and National Geographic fellow, studies the habits of people living in the so-called “Blue Zones”—regions where people live significantly longer and healthier lives.

In one of his podcast episodes, Buettner shared a simple recipe for what he calls “longevity tea.” It consists of just three ingredients: oregano, sage, and rosemary. These herbs can be brewed individually or combined into a single tea, and he recommends drinking it daily.

“All of these herbs have anti-inflammatory and diuretic properties and can help lower blood pressure. Studies have shown that flavonoids and phenolic acids in oregano tea reduce inflammation and oxidative stress. Rosemary has antibacterial effects, while sage helps lower blood sugar levels,” says Buettner.

He also noted that in small Korean villages, elderly residents drink this herbal infusion throughout the day:

“They can’t always afford coffee, so they turn to these teas. They drink them every day for years—sometimes even decades—which likely contributes to their long lifespans,” Buettner explains.