10 Most Popular Tea Varieties and Their Health Perks—Plus Ideal Times to Enjoy Them

Originating in Asia, tea is a beloved global beverage—guiding us through every part of the day. But have you ever wondered about the process behind its creation? Or what sets the various tea types apart? Interestingly, many well-known teas actually come from the same plant.

The key distinction between many tea varieties lies in how long the harvested leaves are allowed to oxidize before they are dried. This oxidation process darkens the leaves and deepens their flavor, turning them into a more complex and robust beverage. Other teas blend different plants and herbs for a distinctive taste. In this article, we’ll explore some popular teas and highlight what makes them stand out as pantry essentials.

Black Tea

Black tea is made from Camellia sinensis, the same plant used for producing all other teas except for herbal varieties. Most of the commercial cultivation of Camellia sinensis occurs in Asia, with origins likely tracing back to China. Black tea leaves undergo extensive oxidation to develop their bold, malty flavor before being dried. Often, the leaves are crushed into smaller pieces, which accelerates the oxidation process. Smaller leaves generally indicate a more potent brew.

Drinking black tea can benefit heart health, thanks to its rich content of flavonoids. However, due to its caffeine content, it's best to enjoy it earlier in the day, such as during breakfast or lunch, rather than just before bedtime. The caffeine levels in black tea are relatively low, so it’s usually well-tolerated. Just keep in mind that certain protein-rich foods may not pair well with your tea.

Green Tea

For those who enjoy the fresh, grassy taste of the Camellia sinensis plant, green tea leaves are a perfect choice. These leaves are quickly heated after picking to halt oxidation and maintain their natural flavor. Depending on the specific type, green tea may have a vegetal, floral, or clean profile. A typical cup of green tea is rich in polyphenols—antioxidants that help protect the body from illness. With its balance of refreshment and relaxation, green tea is an excellent pick for mornings and early afternoons.

Oolong Tea

Oolong tea can be best described as a hybrid between black and green tea. Unlike black tea, which is fully oxidized, and green tea, which undergoes minimal to no oxidation, oolong tea finds itself in between. The oxidation process varies greatly, creating a diverse range of flavors, from fresh and floral (similar to green tea) to rich and malty (resembling black tea). Often, oolong tea leaves are twisted by hand or machine, which aids in oxidation and shapes the tea's unique taste profile.

If you're feeling overwhelmed or anxious, try sipping on a cup of oolong tea. Like black and green teas, oolong is rich in L-theanine, an amino acid proven to help alleviate stress. This popular tea also promotes gut health and has anti-inflammatory benefits.

White Tea

White tea is crafted from the young leaves of the Camellia sinensis plant, harvested before they fully open and still covered with a soft white fuzz. The leaves are left to oxidize for a few hours before being dried, resulting in a light, floral-flavored tea.

With its low caffeine content, white tea is gentler than many other tea varieties. Like other teas made from Camellia sinensis, it is rich in antioxidants and known to reduce harmful inflammation. Enjoy it anytime throughout the day.

Rooibos Tea

Unlike the teas we've discussed so far, rooibos tea comes from a completely different plant—Aspalathus linearis, a shrub native to South Africa. Its stems and leaves undergo oxidation and drying, giving the tea its signature reddish hue. Rooibos has a mild, sweet, and nutty flavor and is naturally caffeine-free.

Rooibos tea is packed with antioxidants and is known for supporting heart health. Since it's naturally free of caffeine, it's a great choice for a relaxing evening beverage that won't interfere with sleep.

Herbal Tea

Herbal tea refers to a variety of drinks made by infusing herbs, spices, and flowers in hot water. Popular examples include peppermint, ginger, and chamomile teas. Typically caffeine-free, each type of herbal tea comes with its own set of health benefits. Peppermint and ginger teas are known for helping with digestion and reducing bloating, while chamomile is a go-to soothing tea, perfect for unwinding before sleep.

Chai

Originating from Ayurveda, chai—which simply means "tea" in Hindi—is typically made by boiling black tea leaves with water, milk, and sometimes sugar. It's the blend of spices like cinnamon, cardamom, and occasionally cloves, ginger, and peppercorns, that gives chai its signature, warm, spicy flavor. While chai is beloved throughout South Asia, it's especially popular during the colder fall and winter seasons in the U.S., where it's commonly enjoyed as a comforting latte.

Chai offers health benefits similar to black tea, packed with antioxidants that may help reduce inflammation. However, it's best to consume chai in moderation, especially considering the added sugar. A cup of chai in the evening can be soothing, as its rich scent and flavor promote relaxation, though be mindful of the caffeine content.

Matcha Tea

Matcha, a powdered form of green tea originating in Japan, is made from specially grown and dried leaves. It has a flavor that is slightly grassy and bitter, and is most commonly enjoyed as a latte, whether hot or iced.

Matcha shares many benefits with green tea but has a higher caffeine content, making it a favorite choice for morning or afternoon energy boosts. When purchasing matcha, you'll find varieties ranging from ceremonial to culinary grade, which reflects the quality of the leaves used. Regardless of the grade, be sure to whisk the powder into the water, as matcha tends to clump. If you're a regular matcha drinker, a traditional matcha whisk (called a chasen) can be a great investment. For a touch of sweetness, consider adding honey or maple syrup rather than sugar.

Pu-erh Tea

Pu-erh tea comes from the same plant as black, green, and white teas. Camellia sinensis leaves undergo a special process of fermentation, producing a tea known for its strong flavor and varying caffeine levels. This traditional Chinese tea is often compressed into cakes, which you can break off and brew for a personalized taste experience.

Many tea lovers compare pu-erh tea to wine: its flavor improves with age. Darker-aged pu-erh varieties are known for their deeper, earthy notes, while lighter-aged versions tend to have a more bitter taste. This tea is also excellent for promoting digestion and gut health, making it ideal for consumption after meals.

Purple Tea

Purple tea shares many of the same benefits as green tea, but with a lower caffeine content and higher levels of antioxidants. It's a great choice for boosting cardiovascular health by promoting blood vessel relaxation and soothing the body. After a hectic day, a warm cup of purple tea could be just what you need.

Purple tea can also be a sleep aid, helping to combat insomnia and encouraging a sense of calm before bed. It's perfect for those nights when you're wide awake but need to rest for an early start. With its earthy, sweet flavor, it’s easy to fall in love with this beverage.