White tea is made from the Camellia sinensis plant. Its leaves and buds are picked just before they are fully open when they’re covered in fine white hairs. This is where white tea gets its name
For centuries, tea has been utilized by cultures around the world for its array of possible health benefits and calming effects. White tea is no exception; it has a variety of health benefits, which may include improved oral and skin health, antioxidant and cardioprotective properties, and weight loss benefits. With its potent antibacterial properties, white tea may also protect the body from various infection-causing bacteria.
Composition
White tea, like black and green tea, is made from the Camellia sinensis plant and contains polyphenols, a set of phytonutrients that are thought to be responsible for the health effects of tea.[rx][rx] Different white teas have different amounts of catechins, a category of polyphenols, and the overall range of concentrations overlaps with that of green tea, meaning that some white teas have the same concentration of polyphenols as some green teas. This may be due to the variety of the tea plant from which the tea was picked, the cultivation technique, and the way in which the tea was processed.[7]
Types of Tea
Tea that has not been processed in any way after drying is often called white tea. The name “white tea” is also given to tea prepared from immature or young buds, which leads to a milder flavor of the brewed tea. Either way, white tea describes the leaves of the Camellia sinensis plant and is one of the most popular varieties of tea in the world.
There are different types of tea that exist in the market. Green tea, black tea, hibiscus tea, and chamomile tea are examples of common types of tea. Intake of tea has for a very long time been known to have positive effects on human beings, and this is why people refer to it as the key ingredient to wisdom, happiness, and perfect health.
Though it is considered a common beverage, it has plenty of health benefits, which have been researched in several studies.
Green and black teas are considered equally beneficial, but it is the white tea that undergoes the least processing, which helps in retaining high levels of phytochemicals. Due to minimal processing, the production of white tea requires much less time and labor as computed to black tea or green tea.
History suggests that white tea may have originated in China. With the ever-changing dynasties of China, the production of white tea also changed. Over time, various types of tea were created using a selected type of tea bushes. [2]
White Tea Nutrition Facts
White tea contains nutrients and possible antimicrobial qualities that may help protect the body against many chronic diseases. It may contain tannins, fluoride, and flavonoids such as catechins and polyphenols. These compounds are responsible for the various benefits this tea provides. [rx]
Health Benefits of White Tea
The health benefits of this variety of tea include:
Possible Antioxidant Potential
The presence of free radicals in the body may be what leads to the damage and suboptimal function of body organs. It may contain polyphenols which can help in neutralizing these free radicals. Results of one study suggest that this tea may increase the antioxidant effects of organs as well as plasma. Another study investigated the possible neuroprotective effect of white tea extract on hydrogen peroxide-induced toxicity. The results of this study showed that the tea extracts had antioxidant properties that provided some cell neuroprotection. [rx] [rx]
Possible Antiaging Properties
As mentioned, free radicals may contribute to an accelerated aging process, along that comes with other challenges associated with advancement in age. White tea, with its antioxidant properties, may also reduce the risk of premature aging and reduce the visible signs of aging for some people. [rx]
May Aid in Skin Care
This tea may also help in maintaining healthy and youthful skin. The use of this tea is recommended given its potential antioxidant properties, which may help in the quick repair and recovery of damaged skin. It may also be beneficial in protecting the skin against the effects of ultraviolet light, according to one study, giving it some possible photoprotective properties. [rx]
May Improve Oral Health
The health benefits of white tea include improvement in oral health. The presence of polyphenols, flavonoids, and tannins is thought to help in inhibiting the growth of various bacteria that may cause plaque formation. The fluoride content found in this tea may also be effective in reducing the risk of dental caries or tooth decay. However, much of the evidence is inconclusive, and more research is needed to prove these beneficial effects. [rx]
Possible Anti-cancer Properties
According to a study published in Cancer Prevention Research, white tea extract accelerated cell death in a certain kind of lung cancer cells. The study states that[rx] white tea may have an anti-cancer effect; however, further, more extensive research is needed to confirm these beneficial effects. [rx] [rx]
May Help Control Diabetes
One research study suggests that intake of white tea may provide relief to diabetics from symptoms such as excessive thirst (polydipsia), decreased plasma glucose levels, and increased insulin secretion. While more research is needed in this population, these are promising preliminary results. [rx]
May Improve Cardiovascular Disorder
Flavonoids found in various food products, including such as white tea, fruits, and vegetables, are associated with a decreased risk of many cardiovascular disorders. Flavonoids are thought to contribute to the decrease in blood pressure. The tea may also help in treating dyslipidemia, endothelial function, and inhibits low-density lipoprotein oxidation. [rx]
May Act as an Antibacterial Agent
As mentioned, white tea has antibacterial properties, which can protect our skin from bacteria and other germs. Various products such as hand soap are made using this tea as a key ingredient. Consumption of white tea may help in protecting our body from infection-causing bacteria and other microorganisms. [rx]
May Relieve Common Cold
White tea is thought to be a good remedy for various common ailments. The intake of white tea provides relief to those suffering from the flu and the common cold given its unique profile of antioxidants. [rx]
May Aid in Weight Loss
Busy schedules and inappropriate food choices can easily lead to unwanted weight gain. Shedding off that gained pound or kilo may not be easy especially if there is no time for physical exercise. Studies suggest that intake of white tea may prevent adipogenesis, which is the process of formation of fat cells, and may control the life cycle of these fat cells called adipocytes. White tea appears to be a boon, and appropriate to add to almost any and all diets for weight reduction. [rx]
How to select & consume White Tea?
It is ideal to drink white tea when bought and brewed in the form of loose leaves. Consuming tea brewed from these leaves provide guarantees the existence of nutrients in their actual form, which is considered better than tea bags that have undergone processing.
The brewing process of white tea is similar to that of other types of tea. It is always recommended that pure or clean water should be used in brewing. The water should be heated through, but not brought to the boiling point, as this may destroy the sensitive components.
For a more concentrated tea that is rich in flavor, steeping the tea for longer than usually recommended. One to two teaspoonfuls of white tea leaves is the ideal quantity per cup.
The intake of around 2 to 4 cups daily, as opposed to just one, has numerous health benefits. There is nothing wrong with using the same tea leaves in preparation for more than one cup of tea. Not only is this cost-effective in a monetary sense, but it also allows you to extract all the nutrients in those tea leaves. The important point to note is that the second brewing should take longer than the first one.
Try out different types of white tea that are available in the market to spice up your tea intake. Celebrate good health by increasing the intake of white tea today.
Is white tea good for you?
Yes, it is good for you, given its antioxidant content. As with other types of tea, it contains organic compounds and possible anti-aging substances that can help to reduce oxidative stress and prevent certain chronic diseases. It may help to protect the skin from ultraviolet light and possibly even boost the strength of the immune system.
How much caffeine is present in white tea?
There are only approximately 28 milligrams of caffeine in one 8 ounce cup of white tea, which gives it a relatively low level in comparison to other caffeinated beverages, such as coffee or green tea. For example, a similarly sized cup of coffee averages about 95 milligrams of caffeine, more than nearly three times the amount in white tea. In other words, it can provide an energetic boost, but perhaps isn’t as addictive and doesn’t result in withdrawal symptoms.
How to make white tea?
It can be made using the following steps: Refreshing White Tea Recipe
Ingredients
- 8 oz filtered water
- 2 tsp white tea less for bud tea, more for leaf tea
- 1 tsp honey optional
Instructions
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To make white tea, boil 8 ounces of water in a pot. Once boiled, remove it from the stove, add 2 teaspoons of white tea to it. In case you are using the bud of the plant Camellia sinensis, then use 2 teaspoons. If you are the leaf tea, you can increase the quantity anywhere between 2 teaspoons to 2 tablespoons.
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For best results, let the boiled water cool for a minute or two, or else the tea will become scalded and slightly astringent.
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Once the water cools slightly, steep the white tea leaves for 7-10 minutes for optimal flavor. The longer you let the tea steep, the stronger the flavor becomes.
-
Add a sweetener of your choice, in this case, we recommend honey. However, this step is optional. Enjoy your cup of tea!
Notes
Where to buy white tea?
White tea can be purchased at any grocery and natural health store, as there is no debate about its health benefits. Tea is consumed in huge quantities all around the world, and while white tea is produced less than any other variety, it is still widely available. You can buy it in major big-box stores like Target and Walmart, as well as at independent herbalists, coffee and tea distributors, and farmers markets.
- The least processed of all teas, makes a light, calming infusion with floral notes and delicate hints of peach.
- Ingredients: White tea.
- For the perfect cup use one tea bag. Add freshly boiled water and infuse for 1-2 minutes. Serve pure or with lemon.
- 20 individually wrapped and tagged tea bags.
- Taylors of Harrogate is Carbon Neutral Certified, a member of the Ethical Tea Partnership, and Rainforest Alliance Certified.
10 Impressive Benefits of White Tea
1. It’s Rich in Antioxidants
White tea is loaded with a type of polyphenols called catechins (rx).
Polyphenols are plant-based molecules that act as antioxidants inside the body. Antioxidants protect the cells from damage by compounds called free radicals (rx).
Too much free-radical damage can have harmful effects on the body. It is linked to aging, chronic inflammation, a weakened immune system and a variety of harmful diseases (erx).
Fortunately, white tea seems to be one of the best types of teas for fighting free radicals. In fact, studies suggest white tea has similar antioxidant benefits to green tea, which is known for its health benefits (rx).
A test-tube study found that white tea extract can help protect animal nerve cells against damage from a free radical called hydrogen peroxide (rx).
Another test-tube study found that white tea powder was very effective at reducing inflammation from free radicals in human skin cells (rx).
While test-tube studies are promising, more human-based research on white tea and its antioxidant benefits are needed.
White tea is packed with polyphenols, which have antioxidant benefits. They help reduce chronic inflammation by protecting the body against damage from free radicals.
2. May Reduce the Risk of Heart Disease
Heart disease is the leading cause of death in the United States (rx).
It is strongly linked to chronic inflammation, which has been associated with a variety of factors. These include diet, exercise and lifestyle habits like smoking (rx).
Polyphenols like those found in white tea may help reduce the risk of heart disease in several ways.
For one, several studies have found that polyphenols may help relax blood vessels and boost immunity (rx).
Other studies have found that polyphenols may prevent “bad” LDL cholesterol from becoming oxidized, which is another risk factor for heart disease (rx).
In an analysis of five studies, scientists discovered that people who drank three cups or more of tea per day had a 21% lower risk of heart disease (rx).
While these results suggest white tea may help lower your risk of heart disease, it’s also important to make other lifestyle changes for a healthy heart. These include eating more fruits and vegetables, exercising regularly and getting plenty of rest (rx).
Polyphenols like those found in white tea may help relax blood vessels, boost immunity and prevent bad cholesterol from becoming oxidized. These factors may help lower the risk of heart disease.
3. Could Help You Lose Weight
Green tea is often the first tea that comes to mind when you think of teas for weight loss.
However, white tea may be just as effective when it comes to burning fat.
Both teas have similar levels of caffeine and catechins like epigallocatechin gallate (EGCG), a compound in green tea linked to burning fat. Together, these compounds seem to have a synergistic effect (rx).
For instance, a test-tube study found that white tea extract was able to stimulate fat breakdown and prevent new fat cells from being formed. This was largely due to EGCG (rx).
A review of studies also suggests that white tea may help boost your metabolism by an extra 4–5%. This may be equal to burning an extra 70–100 calories per day (rx).
Perhaps because white tea is not very popular, there is no research on the effects of drinking white tea and long-term weight loss. More research in this area is needed.
White tea is a good source of caffeine and catechins like EGCG. These two compounds may have a synergistic effect that helps the body burn fat and boost metabolism.
4. Help Protect Your Teeth from Bacteria
White tea is a great source of fluoride, catechins and tannins (rx).
This combination of molecules could help strengthen teeth by fighting bacteria and sugar.
Fluoride can help prevent dental cavities by making the surface of teeth more resistant to acid attacks by bacteria in combination with sugar (rx, rx).
Catechins are plant antioxidants that are abundant in white tea. They’ve been shown to inhibit the growth of plaque bacteria (rx, rx).
Tannins are another type of polyphenol in white tea. Studies show that the combination of tannins and fluoride could also inhibit the growth of plaque-causing bacteria (rx).
White tea is a great source of fluoride, catechins and tannins. Several studies have shown that these compounds can help fight bacteria that cause plaque on teeth.
5. Has Compounds That May Fight Cancer
Cancer is the second most common cause of death in the United States (rx).
Several test-tube studies have found that white tea may have anticancer effects.
In one test-tube study, white tea extract triggered cell death in several types of lung cancers (rx).
Two more test-tube studies looked at the effects of white tea on colon cancer cells (rx).
The studies discovered that white tea extract suppressed the growth of colon cancer cells and stopped them from spreading. The antioxidants in white tea extract also protected normal cells from damage by harmful molecules rx).
However, it’s worth noting that these test-tube studies used large amounts of white tea. More studies in humans are needed to understand the effects of drinking white tea on cancer.
Test-tube studies have found that white tea extract suppressed several types of cancer cells and stopped them from spreading. However, more human research is needed.
6. May Lower the Risk of Insulin Resistance
Insulin is an incredibly important hormone. It helps move nutrients from the bloodstream into the cells to be used or stored for later.
However, as a result of several factors, including high sugar consumption, some people stop responding to insulin. This is called insulin resistancerx.
Sadly, insulin resistance is very common and is linked to many chronic health conditions, including type 2 diabetes, heart disease and metabolic syndrome (rx).
Interestingly, studies have found that polyphenols like the ones in white tea may lower your risk of insulin resistance (rx).
Animal studies have found that EGCG and other polyphenols found in white tea may enhance the effects of insulin and prevent high blood sugar levels (rx).
In an analysis of 17 studies with over 1,100 people, scientists found that the molecules inside teas, like polyphenols, significantly reduced blood sugar and insulin levels (rx).
While the research seems promising, more human-based studies specifically on white tea will help clarify whether it can reduce the risk of insulin resistance.
Insulin resistance is a harmful condition linked to many chronic diseases. Studies have shown that polyphenols like those found in white tea may lower the risk of insulin resistance and improve blood sugar control.
7. Compounds in White Tea May Protect Against Osteoporosis
Osteoporosis is a health condition in which the bones become hollow and porous.
It affects as many as 44 million Americans over the age of 50, and may lead to fractures and a lower quality of life (rx).
Studies have shown that free radicals and chronic inflammation may accelerate osteoporosis. These two factors may suppress cells that aid bone growth and promote cells that break down bones (rx).
Conversely, catechins that are found in white tea have been shown to fight these risk factors. They’re thought to suppress cells that break down bones (rx, rx, [rx]rx).
These catechins are abundant in white tea compared to other types of teas (rx).
Osteoporosis is common among the elderly and may lead to fractures. Compounds found in white tea, including the polyphenols called catechins, may lower the risk of osteoporosis by promoting bone growth and suppressing bone breakdown
8. May Help Combat Skin Aging
As people grow older, it’s normal for their skin to wrinkle and become looser.
Skin aging happens in two main ways — internal aging and external aging.
External aging occurs when environmental factors damage skin and promote aging. For example, the sun’s UV rays can damage skin over time through inflammation (rx).
Internal aging is also known as natural aging. It is caused by damage from a variety of factors inside your body, like free radicals and certain enzymes (rx).
Enzymes called elastase and collagenase may damage the skin’s fiber network, which normally helps it stay tight and firm (rx).
The compounds in white tea may help protect your skin from the effects of both internal and external aging.
In one study, scientists discovered that applying white tea extract to the skin helped protect against the harmful effects of the sun’s UV rays (rx).
Many studies have found that polyphenols, which are found in white tea, can suppress several cellular components that may damage the fiber network that helps the skin stay tight and firm (rx).
White tea and its compounds may protect the skin from damage linked to aging. This includes external damage from the sun’s UV rays and internal damage from cellular components that may harm the skin’s fiber network.
9. May Help Protect Against Parkinson’s and Alzheimer’s Diseases
Compounds in white tea, like the polyphenol EGCG, may lower the risk of developing Parkinson’s and Alzheimer’s disease.
Test-tube and animal studies have shown that EGCG can suppress free radicals, reduce inflammation and reduce other risk factors for both diseases.
For example, several test-tube studies have shown that EGCG can prevent proteins from inappropriately folding and clumping together (rx).
This is a risk factor for both Parkinson’s and Alzheimer’s disease. Misfolded and clumped proteins can promote inflammation and damage nerves in the brain (erx).
There are also several human studies that have linked drinking tea with a lower risk of both diseases.
For example, a review of eight studies with over 5,600 people found that people who drank tea had a 15% lower risk of Parkinson’s disease than people who did not drink tea (rx).
Another analysis of 26 studies and more than 52,500 people found that drinking tea daily was linked with a 35% lower risk of brain disorders like Alzheimer’s disease (rx).
EGCG, which is found in white tea, has been linked with a lower risk of Alzheimer’s and Parkinson’s diseases. EGCG may help fight inflammation and prevent proteins from clumping and damaging nerves, two conditions linked with these disorders.
10. It Is Easy to Prepare
White tea is not only healthy — it is also very easy to prepare.
Simply add loose white tea to a pot and pour hot water over the tea leaves. Let the leaves steep for five to eight minutes, then strain and serve the tea.
Ideally, the water should be 170–185°F (75–85°C). Avoid using boiling water because it can ruin the delicate flavor of white tea.
Instead, bring the water to a rolling boil, then let it sit for a minute or two to cool down.
White tea has a subtle yet refreshing taste. It can be enjoyed both hot or as a cold brew.
If you prefer a stronger tea, then you can add more dry leaves if you’d like. It’s best to experiment until you create the right flavor balance for your taste preferences.
You can purchase white tea leaves online or from your local health food store.
Alternatively, you can purchase premade bags of white tea from your local grocery store. These bags can be steeped in hot water for two to three minutes and then removed, leaving you with delicious tea.
To make white tea, simply steep loose white tea in hot water for five to eight minutes. It has a subtle yet refreshing taste, so you can add more leaves if you prefer a stronger tea.
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References
Dr. Md. Harun Ar Rashid, MPH, MD, PhD, is a highly respected medical specialist celebrated for his exceptional clinical expertise and unwavering commitment to patient care. With advanced qualifications including MPH, MD, and PhD, he integrates cutting-edge research with a compassionate approach to medicine, ensuring that every patient receives personalized and effective treatment. His extensive training and hands-on experience enable him to diagnose complex conditions accurately and develop innovative treatment strategies tailored to individual needs. In addition to his clinical practice, Dr. Harun Ar Rashid is dedicated to medical education and research, writing and inventory creative thinking, innovative idea, critical care managementing make in his community to outreach, often participating in initiatives that promote health awareness and advance medical knowledge. His career is a testament to the high standards represented by his credentials, and he continues to contribute significantly to his field, driving improvements in both patient outcomes and healthcare practices.
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