International Tea Day 2025: Here are the health benefits of regional Indian teas

Among the largest consumers of tea globally, Indians take their plethora of teas very seriously. Everyone has their unique preferences, with varying ingredients and brewing methods which they are most eager to share. Sharing a hot cup of aromatic chai is what many would describe as a quintessential hosting experience in India. 

While varieties of black tea have been traditionally been the most common, green tea and herbal infusions have steadily been making inroads through the health conscious. 

On International Tea Day, celebrated every year on May 21, nutrition experts delve into the benefits of regional teas and share considerations to keep in mind to boost their prowess. 

Exploring unique regional Indian teas and their benefits
Similar to its bold regional cuisine, India boasts a rich tapestry of teas beyond the common black variety. “India`s tea culture is extremely varied, just like its cuisine—and each tea has its unique nutritional benefits,” says Dr Simrat Kathuria, celebrity dietician and wellness coach. 

She outlines the health benefits of some of the most popular regional teas:

Kashmiri Kahwa
A special name for a green tea rich with saffron and spices, Kahwa promises an aromatic experience. It aids digestion and boosts immunity. Given the warming properties of its ingredients, such as cinnamon and cardamom, this tea is very much required in the frigid cold climate of Kashmir. Hence, it gives warmth to a body on the one hand and works against inflammation on the other.

Assamese black teas
They are bolder and richer in theaflavins that contribute to the heightening of heart health and stimulate the activity just a bit, leaving you feeling alert, very much so on those early office mornings.

Nilgiri tea
It has a floral aroma from the southern Tamil Nadu hills and lighter notes. It is easy on the stomach, while the polyphenols give it an antioxidant effect. Due to India`s extreme climatic conditions, the teas in the northern region are usually meant for warming individuals, in contrast to the lighter and hydrating teas of the south. Now, apart from brightening up our chai time, these teas stand as healers when drunk with consciousness.

Indian green tea: Antioxidant power and summer integration
Green tea is often lauded for its antioxidant properties. How do the Indian variants compare to other global green teas? “The Indian green tea varieties, especially the ones imported from Assam and Darjeeling, can surely boast of their status. Catechins are abundant in them, especially EGCG (epigallocatechin gallate), to ward off oxidative stress, to improve metabolism, and to support fat burning. Some imported green teas sometimes could be a bit too grassy or bitter, but the Indian green tea varieties provide a smoother taste for common folks to prefer daily,” shares Kathuria.

Green tea can serve as a great replacement for sugar-laden drinks in summer. The nutrition expert recommends enjoying them iced with lemon and mint or infusing them with the goodness of Tulsi or lemongrass. Kathuria further explains, “It is also important to be considerate of the time of consumption. A mid-morning sip of chilled green tea acts as a great heat buster and a hydration booster. Having your cup between meals promotes the absorption of antioxidants without any blockade toward the iron levels. Remember, consistency is what works when aiming to derive long-term benefits from tea drinking.”

The nutritional benefits of traditional Indian herbal infusions
Ask any lover of tea (or your mother), and they will probably have their own mix of tea spice mix with a range of herbs, from Tulsi to cardamom. The nutritionist believes, “Herbal infusions are truly India’s ancient wellness brews. One of the best things about these teas is that they keep the flexibility of customisation going, and most of all, they are safer to consume. They contain zero caffeine and are a perfect anytime treat.” 

She delves into the nutritional benefits of traditional Indian herbal infusions:

Tulsi
Given its medicinal nature and use in Ayurveda, Tulsi tea is an example worthy of mention. It has antibacterial, adaptogenic, and anti-inflammatory properties. In recent research published in the Journal of Herbal Medicine, it has even validated its reputed tranquillising effects and ability to reduce blood sugar levels.

Ginger
Then there is ginger tea with great domestic glory. It contains gingerol, a constituent reputed for settling digestion and calming nausea. It is commonly drunk during the monsoons when the stomach flu is in full swing.

Cardamom
Cardamom tea, on the other hand, detoxifies and maintains oral health, helping to freshen breath too. 

What more can you add to your tea?
One can really build on this by incorporating ajwain, fennel, or mulethi because of intoxication, sore throat, or a wee bit of stress: your cup becomes a functional prescriptive soother. It`s old-timer wisdom that testifies sometimes grandma knew best.

The impact of common additions on tea`s nutritional value
Tea consumed across Indian homes can be as varied as its residents. Even in the same household, someone might prefer it with milk, or a certain spice. How do these varied preparations impact your health? “Adding milk to tea alters the beverage`s chemistry in surprising ways. Research shows milk proteins bind to tea polyphenols, creating new compounds with unique benefits. While this reduces some antioxidant activity, it enhances calcium absorption and creates gut-friendly peptides,” states clinical dietitian Dr Ridhima Khamsera.

She suggests using jaggery instead of refined sugar to introduce iron, magnesium, and potassium. “The spices in Indian tea offer additional benefits – cardamom contains cineole that improves airflow to lungs, while ginger activates thermogenesis and supports immunity. A fascinating discovery from 2023 research shows cinnamon added during brewing versus after creates different phytochemical profiles – early addition promotes blood sugar regulation while late addition preserves respiratory-beneficial volatile oils,” reveals Khamsera. 

Tailored tea for regional health concerns
As science continues exploring these ancient brews, the traditional wisdom passed through generations contains profound health knowledge that modern research is only beginning to fully appreciate, believes Khamsera. “Recent studies found regular chai drinkers showed 37 per cent lower rates of age-related cognitive decline over 15 years,” she tells us emphatically. India`s diverse climate has fostered distinctive tea varieties uniquely suited to address regional health challenges. 

She shares a few examples where local teas offer targeted wellness benefits:

Nilgiri tea
The theaflavin profile of Nilgiri tea helps digestive issues common in spice-heavy food regions by stimulating gastric mucosa repair and promoting beneficial gut bacteria. Studies show it may reduce IBS symptoms by up to 47 per cent within three weeks.

Darjeeling tea 
It helps with pollution concerns in metropolitan areas through its ability to chelate heavy metals and support liver detoxification pathways.

Tulsi tea
The eugenol compounds found in Tulsi tea provide antifungal properties. This makes Tulsi tea particularly helpful for those in humid coastal areas who are often prone to fungal infections.

Assamese tea
The science shows that compounds called theaflavins in Assam tea positively influence gene expression at a cellular level, specifically by increasing SIRT1. This action contributes to improved vascular health, benefiting the circulatory system.

Maximising the benefits: Brewing, timing, and interactions
For individuals looking to maximise the health benefits of Indian teas, attention can be paid to the method of brewing, the time of consumption, as well as potential interactions with other dietary components. 

Khamsera shares a few considerations to keep in mind while brewing your next pot of tea:

Vessel of choice
The type of vessel used for brewing can significantly impact the tea`s health benefits. For instance, clay vessels are more effective at preserving catechins, key antioxidant compounds in tea, than their metal counterparts. This advantage stems from the inherent slight alkalinity of clay, which helps to protect these beneficial molecules. Meanwhile, glass vessels offer a neutral brewing environment, meaning they won`t interact with the tea`s compounds, making them a safe and effective option for any type of tea.

Temperatures may rise
The temperature of the water significantly affects the potency of your tea. For green teas, brewing at 75 degrees Celsius helps to preserve 23 per cent more EGCG, a key beneficial compound. In contrast, black teas achieve their peak theaflavin content—another important compound—when steeped at 96 degrees Celsius for 4 minutes.

Time your tea
Mid-afternoon (3-5 pm) is often considered an ideal time to consume tea, as it maximises the absorption of its beneficial compounds. This timing coincides with the body`s natural cortisol dips, which may enhance the tea`s effects. Additionally, a specific `golden hour` for tea occurs 30 to 45 minutes after exercise, offering another prime window for benefit. Conversely, it`s best to avoid drinking tea immediately after meals, as its tannins can reduce the body`s absorption of iron by up to 64 per cent.

Mind your medication
It`s important to be aware of potential interactions between tea and certain medications. For instance, green tea can reduce the effectiveness of blood thinners. Alternatively, black tea may enhance the efficacy of some antidepressants. Patients on these medications should consult their healthcare provider regarding tea consumption.

Pairing your tea
The absorption of tea`s beneficial catechins can be boosted by 68 per cent when consumed alongside Vitamin C-rich foods. However, iron-rich foods have the opposite effect, reducing catechin absorption.

This article first appeared on Mid Day