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The benefits of peppermint tea are numerous, and you can enjoy them whether you prefer it iced or hot. Drinking one or two cups daily is the ideal amount to maximize its health perks, but many people opt for peppermint tea over other teas, coffee, or caffeinated beverages because it's both refreshing and flavorful. Whether you're drawn to its invigorating taste or looking to enhance digestion and relieve stress, here are a few reasons why health professionals recommend drinking peppermint tea.
What Exactly Is Peppermint Tea?
Peppermint tea is an herbal infusion made from the dried leaves of the peppermint plant. It has a refreshing and calming taste, and unless it's blended with other types of tea such as green, black, or white (always check the label), peppermint tea is caffeine-free, contains no calories, and offers numerous health benefits, making it a great substitute for higher-calorie, caffeinated teas.
When you buy peppermint tea in tea bags, the dried leaves are usually crushed or ground into fine pieces or powdered, then packaged in paper or silk bags for steeping. This convenient method makes it easy to enjoy peppermint tea without needing any extra tools like a strainer.
Nutritional Information for Peppermint Tea
Peppermint tea is packed with nutrients and is completely caffeine-free. Here's the nutritional breakdown for a 5-ounce serving of peppermint tea.
- Calories - 1 kcal
- Fat - 0.1 grams
- Sodium - milligrams
- Carbohydrates - 0.4 grams
- Protein - 0.1 grams
Health Benefits of Peppermint Tea
Here are some health benefits you can enjoy if you make peppermint tea a regular part of your routine.
Hydration
Since peppermint tea is primarily made of water, it's a highly hydrating drink that provides all the benefits of flavored water without the extra calories or sugars. It's naturally tasty, making it a perfect choice when you're looking for a refreshing and hydrating beverage without the additives found in other drinks.
Helps Relieve an Upset Stomach
"Some animal studies suggest that peppermint has a calming effect, particularly on the digestive system, showcasing its ability to soothe an upset stomach," says Lauren Cadillac, RD, CPT. "Peppermint has also been found to alleviate digestive issues associated with IBS, such as bloating, abdominal pain, diarrhea, and constipation."
Cadillac notes that digestive relief can occur within 30 to 60 minutes after drinking peppermint tea, but cautions that those with heartburn or GERD may experience aggravated symptoms.
Fights Bacterial and Viral Infections
"Peppermint has been found to be a potent antioxidant with antimicrobial and antiviral properties," says Cadillac. As a result, peppermint, including in tea form, can be beneficial for combating the common cold and other viral illnesses. It can also help alleviate symptoms if you're feeling unwell.
Alleviates Pain
"Menthol, the active ingredient in peppermint, has been shown to reduce headaches," Cadillac explains. However, not all headaches are the same. Peppermint tea is particularly effective for headaches caused by poor eating habits or daily stress, says health coach Bianca Kamhi. "These types of headaches typically narrow the blood vessels leading to the brain, and peppermint tea has the ability to widen them, relieving the tension causing the headache," Kamhi adds.
Strengthens the Immune System
"Peppermint tea acts as an immune system booster due to its high levels of antiviral and antibiotic properties," says Kamhi. Drinking peppermint tea may help alleviate cold symptoms, thanks in part to menthol's ability to thin mucus and reduce mucus production in the sinuses and throat. "This makes it easier to breathe," Kamhi explains. "It can also help eliminate harmful bacteria in the upper respiratory tract, which is why it's considered a great immune booster."
Improves Breath Freshness
Not a fan of chewing gum? Keep some peppermint tea on hand for breath freshening moments. "Peppermint has several antibacterial properties that can kill germs in your mouth," Kamhi explains. "Combined with its refreshing scent, it can help freshen your breath."
Free from Caffeine
If you're swapping out water for peppermint tea, it's best to limit yourself to one, two, or three cups a day, Cadillac suggests. "Since it’s caffeine-free, you can safely enjoy it without any concerns," she says.
Although peppermint tea is caffeine-free, it's still essential to pay attention to how it affects you. "People should monitor how they feel about an hour after drinking the tea," Cadillac advises.
Helps Prevent Kidney Stones
Peppermint tea may aid in preventing kidney stones thanks to its hydrating properties and mild diuretic effect, which helps boost urine production. Peppermint also offers protection against urolithiasis, which is why it's traditionally used to treat kidney stone conditions.
Improves Skin Health
Peppermint tea provides excellent hydration, which in turn benefits the skin. In addition, peppermint oil has been shown to be an effective treatment for various skin issues due to its anti-inflammatory properties. Since peppermint leaves are typically harvested before flowering, the essential oil content in the tea is notably high. Peppermint extract also offers anti-aging benefits, promoting healthier skin.
Alleviates Stress
Peppermint tea can help foster relaxation. The cooling sensation and aroma of peppermint immediately calm the mind. In one animal study, menthol reduced cortisol levels (a stress hormone) in mice. Human research has shown similar results; inhaling essential oils (including menthol) has been proven to reduce stress. Therefore, simply smelling peppermint tea may be enough to relax you, but drinking it is even better, as menthol works as a natural muscle relaxant and sedative.
Ways to Enjoy More Peppermint Tea
There are numerous ways to incorporate peppermint tea into your routine. Starting or ending your day with a calming cup of peppermint tea is one effective way to benefit from its health perks. Since peppermint tea aids digestion, drinking it after breakfast or dinner can be especially helpful. Additionally, because it's caffeine-free, you don't need to worry about it affecting your sleep.
Peppermint tea is available in both loose-leaf and tea bag forms. For loose-leaf peppermint tea, the leaves are harvested and dried. To brew it:
- Use approximately 1 to 2 teaspoons of loose peppermint leaves for each cup of water.
- Place the leaves in a teapot or infuser, then pour boiling water over them.
- Allow the leaves to steep for 5 to 10 minutes.
- Strain the tea into a cup and enjoy your peppermint tea.
For tea bags, simply place the bag in your teacup, pour hot water over it, and let it steep for 5 to 10 minutes. Afterward, remove the tea bag and enjoy your peppermint tea.
Remove the tea bag once the brewing time is up, instead of leaving it in the tea as you drink. Tea contains tannins, which can create astringent flavors. The longer the tea bag sits in hot water, the more tannins are released, leading to a more bitter taste.
Uses
You don't have to limit your peppermint tea to just the morning or evening—it's also great after lunch. Whether as a replacement for another drink or as a new addition to your routine, drinking it daily can help you enjoy its health benefits.
Get creative with your peppermint tea experience. For instance, try blending peppermint tea with other herbal or green teas to make your own signature combination. Alternatively, enjoy it plain, but serve it over ice with a slice of lemon or a sprig of fresh mint to enhance the freshness.
Peppermint tea can also replace water in certain recipes. For a refreshing twist, use peppermint tea as the liquid base in smoothies or incorporate it into your oatmeal.
