Rooibos is an herbal tea made from the fermented leaves of the Aspalathus linearis plant, native to South Africa. Known for its sweet, earthy flavor, it has been consumed since the 1700s. However, many of its health benefits have only recently been discovered.
Rooibos tea is a caffeine-free alternative to green and black tea and is packed with powerful antioxidants that have a wide range of health benefits. Drinking rooibos tea can help protect against oxidative stress, aid heart health, manage blood sugar levels, and much more. Rooibos tea is nutritious and relatively easy to prepare, making it a worthwhile addition to a balanced diet.
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Rooibos tea has been shown to increase antioxidant activity. This herbal tea is rich in antioxidants that fight oxidative stress and neutralize free radicals in the body, making it a beneficial health drink. Rooibos contains polyphenols and flavonoids that support cellular health through their anti-inflammatory properties.
For example, rooibos tea contains large amounts of the flavonol aspalathin – green rooibos tea contains 10 times the amount of aspalathin found in black tea. Aspalathin has been linked to cell viability, which supports skin health, meaning that the phenolic components in tea may target precancerous cells in the skin and help prevent cancer.
Unlike most teas, rooibos contains very little tannins, which are water-soluble compounds found in many plants, including tea leaves. Research has shown that tannins are not only astringent, but can also interfere with nutrient absorption in the body. Tannins form complexes with certain nutrients, including proteins and some minerals, reducing their availability for absorption and utilization.
Rooibos tea has a low tannin content, making it ideal for those at risk of mineral deficiency, such as those on a vegan or vegetarian diet. It also has a low tannin content, so it doesn’t taste bitter. Rooibos tea’s low tannin content gives it a smooth, mild flavor that will appeal to a wide range of tastes. Plus, it can be enjoyed hot or cold, making it easy to incorporate into a variety of beverage recipes.
Many traditional teas, such as green and black tea, contain caffeine. Rooibos, on the other hand, is caffeine-free, making it a welcome alternative for those who are sensitive to this stimulant. While caffeine may have health benefits for some, it can also have a variety of negative effects, including disrupting sleep patterns, worsening anxiety and triggering migraines.
Plus, because rooibos doesn’t have the stimulating effects of caffeine, it’s perfect to drink any time of the day, including in the evening. The sedative properties of rooibos can help you relax and reduce stress without the typical jitteriness that comes with caffeine intake.
Caffeine also acts as a diuretic, helping to flush fluids from the body through urine, so the lower caffeine content in rooibos tea means it may be more effective at keeping you hydrated than teas that do contain caffeine.
Drinking rooibos tea may have a positive impact on blood sugar management by improving insulin sensitivity and reducing inflammation caused by oxidative stress. Rooibos tea is rich in the antioxidant aspalathin, which affects fatty acid synthesis and oxidation, improving glucose metabolism. Research has confirmed that consuming rooibos tea improves blood sugar levels and supports overall glycemic control.
But research suggests that you need to drink significant amounts of rooibos tea every day to see benefits in diabetes management. Participants in the relevant study consumed at least 500 milliliters (mL) and up to 1,200 mL each day.
Therefore, while rooibos tea may have potential benefits in controlling diabetes, it is not a substitute for medical treatment and should only be used as a complement to prescribed treatment unless otherwise advised by a medical professional.
Rooibos tea offers many heart health benefits due to its antioxidant properties and may therefore be a beneficial option for individuals at risk of cardiovascular disease. Rooibos tea may offer preventative and complementary therapeutic effects in the prevention of cardiovascular disease.
A study found that drinking rooibos tea daily improved the blood lipid profile of people at risk for heart disease. Researchers found that participants who drank six cups of rooibos tea over a six-week period had reduced low-density lipoprotein (LDL) cholesterol and improved high-density lipoprotein (HDL) cholesterol.
Although more research is needed, science indicates that the antioxidant, anti-inflammatory, and antidiabetic properties of herbal teas may positively impact heart health through their role in the immune system, adrenal pathways, and lipid metabolism.
Rooibos tea is rich in antioxidants but contains few macro- and micro-nutrients. When consumed without additives, one cup of rooibos tea provides the following nutrients:
- calorie: 0
- fat: 0 grams (g)
- carbohydrates: 0 grams
- protein: 0 grams
- sodium: 0 milligrams (mg)
- fiber: 0 grams
- Added Sugars: 0 grams
When consumed pure, rooibos tea is low in calories and sodium, making it ideal for hydration without affecting weight management or blood pressure.
However, adding milk, cream, sugar, or honey to rooibos tea changes its nutritional value. These ingredients are high in calories, fat, and sugar, and drinking multiple cups can impact your health and wellness goals. Be mindful and drink rooibos in moderation.
Rooibos is commonly consumed as a hot drink, but it is also available as an herbal supplement, and many people take rooibos-derived supplements in the hope that they will benefit liver health, as rooibos increases the liver’s antioxidant capacity.
Rooibos supplements are available in capsule, powder, and tincture form, but research on effective doses is limited. A decade-old study looking at the effects of rooibos in rats found that subjects who took 169 mg of a rooibos-derived supplement had reduced oxidative stress in the liver.
Depending on your medical history, age, gender and health goals, your dosage needs may vary. Rooibos-derived supplements should be incorporated into your daily routine with caution and under the guidance of a healthcare professional.
Rooibos tea is generally considered safe for healthy adults. However, excessive consumption may be a concern as it may displace other beverages that provide essential nutrients in the diet. Additionally, there have been anecdotal reports of liver irritation and possible herb-drug interactions.
Studies have found that taking rooibos extract in combination with hypoglycemic, sulfonylurea, and lipid-lowering medications may interfere with their effectiveness. We recommend consulting your healthcare professional, especially if you are currently taking medication.
Finally, there is limited research on rooibos tea and its potential safety concerns for pregnant and breastfeeding women. Pregnant or breastfeeding women should consume rooibos tea in moderation unless otherwise directed by their doctor.
Rooibos tea is a versatile drink with a slightly sweet, nutty flavor. To enjoy this herbal tea, follow these tips:
- To brew rooibos tea, steep the tea leaves in boiling water for 5-7 minutes (using a French press, teapot, or cup with a tea bag).
- Try adding lemon slices, cinnamon sticks, or fresh mint leaves for a variety of flavors in your rooibos tea.
- To make iced rooibos, pour twice the strength of the tea into a pot, allow it to cool, and pour over ice.
- Blend with other herbal teas to maximize health benefits
- Drink rooibos tea in moderation and be careful with added sweeteners.
- To preserve the flavor and freshness of your rooibos tea, store it in an airtight container in the refrigerator.
Rooibos tea has been consumed since the 1700s, but recent scientific discoveries have seen it gain traction as a functional food. It is believed to have a number of health benefits, including helping with blood sugar management and heart health. High in antioxidants, caffeine-free and low in tannins, it’s a powerful drink for hydration and fighting inflammation. Plus, it can be enjoyed hot or cold and flavored with a variety of ingredients.
A cup of rooibos contains no calories, and adding milk, cream, honey, vanilla, cinnamon or other flavourings doesn’t significantly increase your daily calorie intake, but these compounds can build up over time, so be careful about how much you consume in one sitting.
Rooibos tea may interact with some medicines. Before drinking rooibos tea or taking a rooibos supplement, talk to your doctor about potential herb-medicine interactions.
