The weather is starting to change and the throat is starting to tingle – and the almost automatic reflex of many of us is to turn on the kettle and prepare a warm, comforting cup of tea. There are many types of tea, but four of them are usually the stars of the colder period of the year – ginger, mint, lemon, and honey tea. Which of these types actually holds the strongest scientific backing when it comes to our health?
Ginger tea
Ginger tea is a natural caffeine-free herbal tea, produced from fresh or dried ginger root. It is usually prepared by steeping freshly sliced ginger or dried ginger pieces in hot water, sometimes alongside lemon or honey to balance its spiciness.
Ginger tea is known mainly for its role in supporting the digestive system and relieving nausea, including nausea related to chemotherapy. Ginger contains active compounds such as gingerol, which are known to have anti-inflammatory properties. It has been proven to reduce inflammation associated with menstrual pain and arthritis, but further research is needed to determine the optimal dosage for relief.
Certain studies also suggest that ginger may support metabolic and cardiovascular health by improving triglyceride levels and LDL cholesterol levels, but most studies evaluate ginger extracts instead of tea, so further research is needed.
Among the four options here, ginger tea is considered the most nutritious and powerful. It acts almost like a real "natural remedy," making it the leading choice for treatment at the start of a cold or in inflammatory conditions – or for their prevention.
Mint tea
Mint tea is an excellent choice for soothing the digestive system. The essential oils in mint help relax the smooth muscles of the stomach and intestines, reducing feelings of bloating, gas, and abdominal pain, especially after heavy meals. Beyond the physiological aspect, the fresh aroma of mint also contributes to reducing mental stress and overall relaxation. However, mint tea is less recommended for those suffering from reflux or heartburn.
Tea with honey
Many types of tea can receive a small addition of honey – which will make a big difference. Honey contains antioxidants such as flavonoids and phenolic acids that help protect cells from oxidative stress.
Many people use honey as an alternative to sugar or flavored syrups. Honey undergoes minimal processing compared to refined white sugar, and may offer various health benefits. Honey is sweeter than sugar, so naturally you might use a smaller amount of it. Honey also contains trace amounts of nutrients that are not present in refined sugar at all or exist in lower levels, such as potassium, calcium, magnesium, zinc, and B vitamins. These are not large quantities, but they represent a nutritional advantage over empty-calorie sweeteners.
Honey also has a lower glycemic index than white sugar, meaning it causes a more moderate increase in blood sugar levels instead of a sharp, sudden spike. However, it is still considered an added sugar and should be consumed in moderation, especially among people suffering from diabetes or insulin resistance.
When added to hot tea, honey may help create a soothing feeling in cases of a sore throat, irritation, and mild upper respiratory tract symptoms – such as a cough – alongside providing mild antibacterial support.
Lemon tea
Lemon tea gives the body a good boost of vitamin C, powerful antioxidants, and natural acidity that stimulates digestion and aids in the absorption of iron from food. Lemon is great for starting the morning or improving how you feel on days when you are a bit sick, thanks to its ability to refresh the body and support the immune system. However, here lies the nutritional catch: High heat destroys a significant portion of vitamin C. Therefore, it is highly advisable to avoid squeezing lemon into boiling water, and to add it only after the tea has cooled slightly and reached a comfortable drinking temperature.