Title : Rooibos tea - 5 Health benefits, side effects and more
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Rooibos tea - 5 Health benefits, side effects and more
Rooibos tea is gaining popularity as a drink delicious and healthy.
Consumed in South Africa for centuries, has become a beloved drink worldwide.
is a tasty alternative to caffeine-free black and Green Tea .
What is more, advocates praise this tea for its potential health benefits.
Many have suggested that their antioxidants can help protect against cancer, heart disease and stroke.
But how many of these health claims are true?
This article explains what rooibos tea, its top 5 health benefits and possible side effects.
What is Rooibos tea?
Rooibos also known as red tea or red bush.
use of the leaves of a bush call is made Aspalathus , usually grown in the western coast of South Africa ( 1 ).
This is what leaves look like:
This tea is often referred to as an herb tea instead.
traditional rooibos is created by fermenting the leaves, which makes them a red-brown color. Green rooibos is also available, which is not fermented. It tends to be more expensive and has a taste of grass cover than the traditional version of tea ( 2 ).
An additional advantage of the green variety is that it contains higher levels of antioxidants in comparison to the traditional type of red ( 3 ).
Rooibos tea is usually consumed in a similar way to black tea. Some people like to add milk and Sugar to taste.
More recently, iced tea, espresso, latte and cappuccino made that tea have been introduced in some countries.
Contrary to some claims, rooibos tea is not a good source of vitamins or minerals, with the exception of copper and fluorine ( 4 ).
However, it is full of powerful antioxidants, which may have some health benefits.
Conclusion: Rooibos tea is a traditional drink made using the leaves of a bush of South Africa. It is consumed in a similar manner and black tea contains large amounts of antioxidants.
1. Added Benefits of Black Tea and Green Tea
Caffeine is a natural stimulant found in both the black tea and green tea.
consumption moderate amounts of caffeine is generally safe.
may even have some benefits for exercise performance, concentration and mood ( 5 ).
However, excessive consumption has been associated with palpitations, increased anxiety, sleep problems and headaches ( 5 ).
Therefore, some people choose to avoid or limit caffeine consumption.
Because the rooibos tea is naturally caffeine-free, which is an excellent alternative to black or green tea ( 6 ).
Another advantage is that it has low tannin levels compared with regular black or green tea.
Tannins are a natural compound found in green and black tea. They often have a bad reputation because they interfere with the absorption of certain nutrients, such as iron.
Finally, unlike black tea and green tea to a lesser extent, red rooibos does not contain oxalic acid .
Consuming high amounts of oxalic acid can increase the risk of kidney stones. This means that tea is a good choice for anyone with kidney problems.
Conclusion :. Compared with normal green tea or black tea, rooibos is caffeine free, low in tannins and lower in oxalic acid
2. It is full of antioxidants, which may have benefits health
Rooibos has grown in popularity, partly due to its high levels of antioxidants that promote health. These include aspalathin and quercetin ( 7 8 ).
They can help protect body cells from damage caused by free radicals .
In the long term, its effects can help reduce the risk of diseases, including heart disease and cancer ( 9 ).
There is some evidence that consumption can increase the levels of antioxidants in the body.
However, any documented increase has been small and does not last too long.
In a study of 15 people found that antioxidant levels in the blood increased by 2.9% when participants took the red variety of rooibos and 6.6% when they drank the green variety.
This increase lasted for five hours after participants drank 17 ounces (500 ml) of tea made with 750 mg of rooibos tea leaves ( 10 ).
However, another study of 12 healthy men found that rooibos tea consumption had no effect on levels of antioxidants in blood compared to regular tea ( 11 ).
This may be due to the fact that the antioxidants in tea can not be absorbed or used very efficiently in the body ( 11 , 12 ) .
Conclusion: Rooibos tea is full of antioxidants that promote health. However, they can not always be easily absorbed and used in the body.
3. Drinking Rooibos tea may have benefits for people at risk of heart disease
The antioxidants found in tea have been linked to a healthier heart ( 13 ).
This can happen in different ways ( 14 ).
First, the consumption of rooibos tea may have beneficial effects on blood pressure by inhibiting angiotensin-converting enzyme (ACE) ( 15 ) .
ACE indirectly increases blood pressure by causing the blood vessels to constrict.
A study involving 17 people found that rooibos tea drinking resulted in the inhibition of ACE activity 30-60 minutes after participants drank tea ( 15 ) .
However, this did not lead to any change in blood pressure.
There are more promising evidence that tea can improve cholesterol levels.
One study examined the effects of rooibos in 40 overweight men and women at increased risk of heart disease.
The researchers found that drinking six cups of rooibos tea a day for six weeks resulted in a decrease in cholesterol low density lipoprotein (LDL), also known as the "bad" cholesterol.
also was associated with a small increase in cholesterol, high density lipoprotein (HDL). That's the "good" ( 16 ) cholesterol.
However, the same effect was not observed in healthy people.
healthy cholesterol levels mean protection against various diseases, including heart attacks and strokes added.
Conclusion: Rooibos tea can benefit heart health through a positive effect on blood pressure. Be that cholesterol is also lower "bad" cholesterol and raise "good" cholesterol in people who are at risk of heart disease.
4. Certain antioxidants in Rooibos tea Cancer Risk May Reduce
Laboratory studies found that antioxidants quercetin and luteolin found in rooibos tea can kill cancer cells and prevent tumor growth ( 17 18 ).
However, the amount of quercetin in a cup of tea is only a small percentage of total antioxidants.
Therefore, it is unclear whether there are enough of these two antioxidants, and if absorbed effectively enough in the body to have beneficial effects.
Human studies should be conducted to provide a stronger evidence that drinking rooibos tea can actually prevent cancer growth.
Conclusion: Certain antioxidants in rooibos tea has been shown to kill cancer cells and prevent tumor growth. However, no studies in humans.
5. Compounds Rooibos tea may benefit those with type 2 diabetes
The rooibos tea is one of the only known antioxidant called aspalathin natural sources. Animal studies suggest that aspalathin can have an antidiabetic effect ( 19 ).
A study in mice with type 2 diabetes found that aspalathin helps balance sugar levels in the blood and reduces insulin resistance . This is promising news for people with type 2 diabetes or are at risk of developing it ( 20 ).
However, more studies are needed in humans to confirm this benefit.
Conclusion: Animal studies suggest that specific in the rooibos tea antioxidants may help balance blood sugar and improve resistance insulin. However, studies are needed in humans.
What about other potential benefits?
The health claims related to rooibos tea range widely. However in general there is a lack of evidence to support many of them:
- Bone health: evidence linking consumption of rooibos to improve bone health is weak . In addition, studies focused on rooibos tea specifically are limited ( 21 ).
- Improves digestion: The tea is often promoted as a way to reduce digestive problems. However, the evidence for this is weak.
- Other :. Although anecdotally people can report improvements, there is no strong evidence that it can help sleep problems, allergies, headaches or cramps
Of course, the lack of evidence does not it means that they are false. They can be, but it just has not been studied yet.
Conclusion :. There is currently no strong evidence that rooibos tea improves bone health, digestion, sleep, allergies, headaches or cramps
Are there any negative side effects?
Overall, this tea is very safe.
Although negative side effects are extremely rare, some have been reported.
A case study found that consumption of large amounts of daily rooibos tea was associated with an increase in liver enzymes, which can often indicate a liver problem. However, this was just a complex case ( 22 ).
Certain compounds in tea have shown estrogenic activity, which means they can stimulate the production of the female sex hormone, estrogen ( 23 ).
Therefore, some sources suggest that people with hormone-sensitive conditions such as breast cancer may want to avoid this type of tea.
However, this effect is very soft and probably what is needed to consume large quantities before they have an effect.
Conclusion :. Rooibos is generally very safe to drink and negative side effects are extremely rare
Take Home Message
Rooibos tea is a healthy and delicious drink.
is caffeine free, low in tannins and rich in antioxidants.
It is true that the antioxidants may offer a variety of health benefits.
However, health claims related to tea often anecdotal and not based on solid evidence.
It is still unclear whether the benefits of rooibos tea seen in laboratory studies and in test animals translate into health benefits real world for humans.
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