Tea in the Mediterranean Diet

While traditional tea from Asia was not part of ancient Mediterranean culture, herbal teas have deep roots in the region and align well with the Mediterranean diet’s principles of natural, local, and minimally processed foods. Green and black tea are the richest common beverages in polyphenols, with up to 600 mg of polyphenols per cup, of which 200 mg are EGCG.

Tea in the Mediterranean Diet

Yes, you can drink tea in the Mediterranean diet. Though tea is not native to the Mediterranean, many types of herbal infusions, such as mint, sage, and chamomile, have been consumed for centuries in the region, and these are highly suitable for the Mediterranean diet.

Environmental Impact

Some mass-produced teas, especially those grown in large plantations far from the Mediterranean, can have negative environmental impacts, such as deforestation, heavy pesticide use, and water consumption, which don’t align with the Mediterranean diet’s focus on sustainability and local, eco-friendly practices.

However, many Mediterranean herbal teas are locally sourced and have less environmental impact compared to imported teas like green or black tea.

To determine which tea has a lower environmental impact, here are some key factors to consider:

Look for Organic Certifications: Organic tea is grown without synthetic pesticides, herbicides, or fertilizers, which helps reduce soil and water contamination. Look for organic certifications like USDA Organic or EU Organic to ensure the tea is grown using sustainable farming practices.

Fair Trade or Ethical Labels: Teas with Fair Trade certifications ensure that the farmers are paid fairly and that sustainable farming practices are followed. Ethical labels like Rainforest Alliance or Fair for Life also indicate efforts to minimize the environmental impact.

Choose Loose Leaf over Tea Bags: Loose-leaf tea has less packaging waste compared to tea bags, many of which contain plastics that are not biodegradable. Choosing loose-leaf tea helps reduce waste and carbon footprint.

Local or Regionally Sourced Teas: Herbal teas locally sourced or grown in your region often have a smaller environmental impact due to shorter transportation distances. This aligns with the Mediterranean diet’s focus on local foods.

Consider Mediterranean herbs like mint, chamomile, or thyme.

Sustainably Farmed Tea: Look for teas that are grown using sustainable farming methods, such as crop rotation, composting, and water conservation. Companies that focus on regenerative agriculture help preserve biodiversity and reduce environmental harm.

Avoid Conventional Monoculture Teas: Large tea plantations that use monoculture farming often deplete soil nutrients, cause deforestation, and require significant chemical inputs. These types of tea farms are more damaging to the environment.

Minimal Packaging: Choose brands that use eco-friendly packaging, such as recyclable or biodegradable materials, to reduce waste.

By prioritizing organic, fair trade, locally sourced, and loose-leaf teas, you can reduce your environmental footprint and make choices more in line with the principles of the Mediterranean diet.

Tea Consumption in Mediterranean History

Tea, as we know it today (from the Camellia sinensis plant), was not a part of ancient Mediterranean culture.

However, herbal infusions have long been consumed in the Mediterranean for both medicinal and culinary purposes. Ancient Greeks and Romans drank infusions made from local plants like thyme, mint, and fennel. These herbal teas were believed to have various health benefits and were often used to aid digestion or treat ailments.

The cultivation of tea from the Camellia sinensis plant did not reach the Mediterranean until later centuries, and even today, it is not a traditional agricultural product of the region.

Types of Tea Suitable for the Mediterranean Diet

• Herbal Teas: Mint, chamomile, sage, and rosemary infusions.
• Green Tea: Some prefer green tea for its antioxidant benefits, but it is not traditionally Mediterranean.
• Fennel Tea: Popular in Mediterranean countries like Italy, this helps with digestion.

Traditional Food Pairing

• Mint tea is often paired with Mediterranean salads or light meals.
• Chamomile is consumed after meals, especially in the evening, to aid digestion and relaxation.
• Sage tea pairs well with fish dishes or heavier meals, as it helps with digestion.

Health Benefits of Tea

Teas like green tea, white tea, oolong tea, and rooibos are excellent for weight loss due to their high antioxidant content and metabolism-boosting properties.

Herbal teas such as chamomile, spearmint, hibiscus, and ginger are great for digestion and align with Mediterranean principles.

Avoid bubble and milk tea due to high sugar content, as they are unsuitable for both weight loss and the Mediterranean diet.

This table gives an overview of how each tea aligns with the Mediterranean diet and supports weight loss goals.

Tea Type	Benefits	Pros	Cons	Antioxidant Content	Weight Loss Support	Mediterranean Diet
Matcha Powder	Rich in catechins, boosts metabolism	High antioxidants	High caffeine	Very high (highest among green teas)	Yes, boosts metabolism	Suitable in moderation
Bubble Tea	Fun, customizable	Sweetened options available	High in sugar, low nutrition	Low (depends on ingredients)	No, can contribute to weight gain	Not suitable (high sugar)
Chamomile Tea	Calming, aids digestion	Caffeine-free, relaxing	No caffeine boost	Moderate	Can help with sleep, reducing stress	Yes, traditional in Mediterranean
Hibiscus Tea	Lowers blood pressure	High in vitamin C	May interact with medications	High	Yes, may reduce fat accumulation	Yes, fits well in Mediterranean diet
Milk Tea	Comforting, filling	Customizable	High in calories, sugar	Low	No, usually high in sugar and calories	Not suitable for weight loss
Raspberry Leaf Tea	Supports women’s health	Caffeine-free	May not be suitable for everyone	Moderate	No direct support for weight loss	Yes, but consume in moderation
Essiac Tea	Herbal remedy, antioxidant-rich	Contains various herbs	Controversial health claims	High	Indirect (detoxifying effect)	Yes, but consult a doctor first
Mullein Tea	Supports lung health	Soothing for throat	Limited research on long-term use	Moderate	Indirect (detoxifying)	Yes, fits with Mediterranean principles
Spearmint Tea	Aids digestion, balances hormones	Refreshing, caffeine-free	May lower libido in men	Moderate	Yes, reduces appetite	Yes, commonly consumed in Mediterranean countries
Iaso Tea	Detox blend	Popular for weight loss	May cause gastrointestinal issues	Moderate	Marketed for weight loss	Yes, in moderation, but research is limited
Oolong Tea	Boosts metabolism	Helps with fat oxidation	Contains caffeine	High (between green and black tea)	Yes, boosts fat burning	Suitable in moderation
Dandelion Tea	Detoxifies liver, diuretic	Helps with bloating	Strong taste	Moderate	Indirect (diuretic effect)	Yes, good for detox and weight management
Ginger Tea	Anti-inflammatory, boosts metabolism	Aids digestion, warming	May cause heartburn	Moderate	Yes, boosts metabolism	Yes, widely used in Mediterranean recipes
Chai Tea	Spices boost metabolism	Flavorful, warming	Often contains sugar or milk	Moderate	Can support metabolism, but watch for added sugar	Yes, if consumed without sugar
Herbal Tea	Wide range of benefits	Caffeine-free options	Varies by blend	Varies	Can support digestion and relaxation	Yes, traditional in Mediterranean diet
Rooibos Tea	Rich in antioxidants	Caffeine-free, low tannins	Limited research	Moderate	Yes, helps with fat storage regulation	Yes, fits Mediterranean principles
Flat Tummy Tea	Detox blend	Marketed for weight loss	May cause dehydration	Low to moderate	Marketed for weight loss, but limited research	Should be used cautiously
White Tea	Boosts fat loss, improves skin	High antioxidants, light flavor	Low caffeine	High	Yes, helps break down fat	Yes, suitable and light
Throat Coat Tea	Soothes throat	Herbal blend, supportive	Limited research	Low to moderate	No direct support for weight loss	Yes, traditionally consumed
Yerba Mate	Energizing, boosts metabolism	Rich in vitamins and minerals	High caffeine	High	Yes, boosts metabolism	Yes, traditionally consumed in some Mediterranean countries
Turmeric Tea	Anti-inflammatory, supports digestion	Rich in curcumin	May stain teeth	Moderate	Indirect, helps reduce inflammation	Yes, supports weight loss and detox
Moringa Tea	Rich in nutrients, antioxidant-rich	Nutrient-dense	Can be bitter	High	Yes, helps fat burning	Yes, fits with Mediterranean principles
Jasmine Tea	Relaxing, boosts metabolism	Pleasant aroma	Contains caffeine	High	Yes, enhances fat burning	Yes, fits with Mediterranean principles
Butterfly Pea Tea	Rich in antioxidants, supports brain health	Beautiful color	Limited research	Moderate	No direct support for weight loss	Yes, fits Mediterranean principles
Ginseng Tea	Boosts energy, helps reduce stress	Adaptogenic	May cause insomnia	Moderate	Yes, boosts energy and metabolism	Yes, fits with Mediterranean principles
Lipton Green Tea	Boosts metabolism	Easily accessible, antioxidant-rich	Can be bland	Moderate	Yes, supports metabolism and fat burning	Yes, commonly consumed in Mediterranean countries
Twisted Tea	Alcoholic tea	Refreshing in moderation	Contains alcohol and sugar	Low	No, high in calories and sugar	Not suitable for weight loss or Mediterranean diet

History

Here’s a brief history of each tea variety:

Matcha Powder

Matcha originated in China but became popular in Japan during the 12th century as part of the Zen Buddhist tradition. Though it’s a Japanese tea, matcha has gained global popularity for its rich antioxidant content. Its history in the Mediterranean is more modern, as it has been adopted into wellness trends but is not traditionally part of the diet.

Chamomile Tea

Chamomile has been used as a medicinal herb for thousands of years. Ancient Egyptians, Greeks, and Romans consumed chamomile tea for its calming properties. It’s a traditional herbal infusion in the Mediterranean, particularly in countries like Greece and Italy, where it is used for relaxation and digestion.

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Hibiscus Tea

Hibiscus tea dates back to ancient Egypt, where it was consumed by Pharaohs for its cooling properties. It has also been used in traditional African and Middle Eastern medicine. In Mediterranean countries, especially Egypt and Tunisia, hibiscus tea (called Karkadeh) is popular and fits well with the diet’s principles of natural, herbal drinks.

Milk Tea

Milk tea is originally from Asia, particularly China and India. It has evolved into many forms, including chai in India. In the Mediterranean, milk tea is not a traditional drink, but some variations, like adding milk to black tea, have gained mild popularity. However, milk tea is not typically encouraged in the Mediterranean diet due to its sugar content.

Raspberry Leaf Tea

Raspberry leaf tea has been consumed by women in Europe for centuries due to its benefits for reproductive health. While it has historical roots in herbal medicine, it’s not specifically linked to Mediterranean dietary traditions but can fit within the diet’s focus on herbal teas.

Essiac Tea

Essiac tea, developed in the early 20th century by a Canadian nurse, is a blend of herbs used for detoxification. Its history is relatively recent and is not associated with Mediterranean traditions. However, its herbal components could align with the diet’s natural remedies.

Mullein Tea

Mullein has been used for centuries in Europe as a remedy for respiratory issues. While it has historical roots in Europe, it has not been a prominent part of Mediterranean culinary traditions. However, it fits the diet’s emphasis on herbal medicine and health benefits.

Red wine has beneficial effects on sore throat and the flu! You can create a soothing concoction using red wine and mullein tea. Mullein tea is known for its anti-inflammatory and expectorant properties, while red wine, when used moderately, may have some antimicrobial effects. Here’s a possible recipe:

Soothing Elixir for Sore Throat

Ingredients:

• 1 tablespoon dried mullein leaves or flowers
• 1 cup boiling water
• 1/4 cup red wine (optional, preferably low-alcohol red wine)
• 1 tablespoon honey (optional, for soothing and added sweetness)
• A slice of lemon (for added Vitamin C)

Instructions:

• Drink this mixture while it’s still warm, allowing the mullein tea to soothe your throat and the red wine to add mild antibacterial effects.
• Add the dried mullein leaves or flowers to a cup and pour boiling water over them. Let it steep for 10-15 minutes, then strain out the plant material.
• Gently heat 1/4 cup of red wine on the stovetop, just until warm (do not boil).
• Add the warmed red wine to the mullein tea. Stir in honey and a squeeze of lemon if desired.

Spearmint Tea

Spearmint tea has deep roots in Mediterranean cultures, especially in North African countries like Morocco, where it is a staple drink. It was historically used for digestive issues and relaxation, making it a perfect fit for the Mediterranean diet, especially when consumed without sugar.

Iaso Tea

Iaso tea is a modern blend of herbs marketed for detox and weight loss. Its origins are recent, and it has no historical link to Mediterranean diets. As a detox tea, it can be cautiously consumed within the Mediterranean diet’s principles if it is made from natural herbs.

Oolong Tea

Oolong tea originated in China, dating back to the Tang Dynasty (618–907 AD). Though it’s not native to the Mediterranean, it has been adopted in modern times due to its health benefits. It is not part of traditional Mediterranean consumption but can fit within a modern, health-conscious version of the diet.

Dandelion Tea

Dandelion has been used in herbal medicine across Europe and North Africa for centuries. It was often consumed for its detoxifying properties and to aid digestion, aligning well with Mediterranean herbal traditions. Dandelion tea is a good fit for the Mediterranean diet.

Ginger Tea

Ginger has ancient origins in Asia and was highly valued in trade throughout the Mediterranean via the spice routes. While ginger tea itself is not native to the Mediterranean, the use of ginger in food and drink is well-established in the region. It fits well with the Mediterranean diet’s focus on anti-inflammatory foods.

Chai Tea

Chai originated in India, where tea is brewed with spices like cinnamon, cardamom, and cloves. While chai itself isn’t native to the Mediterranean, many of its spices are widely used in Mediterranean cooking. It’s not traditional but can be adapted to the Mediterranean diet if consumed without sugar.

Herbal Tea

Herbal teas have been part of Mediterranean culture for centuries, with each region having its own preferred herbs—thyme, sage, and mint are particularly common. These teas were used for medicinal purposes and remain a staple in the modern Mediterranean diet, valued for their natural health benefits.

Rooibos Tea

Rooibos is native to South Africa and was historically used by indigenous people. It has no historical connection to the Mediterranean diet but has become popular globally due to its health benefits. It fits within the Mediterranean diet when consumed without added sugars or sweeteners.

Flat Tummy Tea

Flat Tummy Tea is a recent marketing trend focused on weight loss and detox. It has no historical roots in the Mediterranean, and its effectiveness and safety are debated. It does not align with traditional Mediterranean dietary principles but may be consumed cautiously if made from natural herbs.

White Tea

White tea originates from China and has been consumed since the Song Dynasty (960–1279). While not part of the Mediterranean diet historically, white tea is rich in antioxidants and fits within a modern Mediterranean diet due to its health benefits and low caffeine content.

Throat Coat Tea

Throat Coat Tea is a blend of herbs designed to soothe sore throats. Its components, like licorice and marshmallow root, have been used in traditional medicine. While it’s not historically Mediterranean, its focus on natural remedies aligns with Mediterranean principles.

Yerba Mate

Yerba Mate is native to South America, particularly Argentina, Uruguay, and Paraguay. It was consumed by indigenous Guaraní people. Though not part of Mediterranean history, yerba mate has been embraced worldwide for its stimulating effects and fits into the Mediterranean diet in moderation.

Turmeric Tea

Turmeric has a long history in Indian and Middle Eastern cuisine and medicine. While not historically Mediterranean, turmeric’s anti-inflammatory properties make it suitable for the Mediterranean diet, where it is used in both food and drinks for its health benefits.

Moringa Tea

Moringa is native to India and Africa, and its use as a medicinal herb dates back thousands of years. In Mediterranean regions like North Africa, moringa has gained popularity for its nutrient-rich properties. It fits into a modern Mediterranean diet focused on whole foods and health.

Jasmine Tea

Jasmine tea originated in China, where it has been consumed since the Song Dynasty. While it has no Mediterranean roots, its delicate flavor and antioxidant content make it compatible with the diet, especially in modern health-conscious variations.

Butterfly Pea Tea

Butterfly pea tea originates from Southeast Asia and has been used traditionally in Thai and Malaysian cultures. It has no historical connection to the Mediterranean diet, but its antioxidant properties can complement modern Mediterranean dietary goals when used creatively.

Ginseng Tea

Ginseng tea is primarily used in traditional Chinese medicine and is not historically consumed in the Mediterranean region. However, the adaptogenic properties of ginseng align with the Mediterranean diet’s emphasis on natural, health-boosting foods.

Lipton Green Tea

Lipton green tea is a modern, mass-produced product that is widely available globally. While green tea itself has historical roots in China, it is not native to the Mediterranean. However, its antioxidant properties make it suitable for a modern Mediterranean diet focused on health.

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Bubble Tea

Bubble tea, or boba, originated in Taiwan in the 1980s. Made from tea, milk, sugar, and tapioca pearls, it has become a global trend. However, bubble tea is not traditionally part of the Mediterranean diet and is considered more of a high-sugar indulgence.

Twisted Tea

Twisted Tea is a brand of alcoholic tea popular in the U.S. It has no historical connection to the Mediterranean diet and does not align with the diet’s emphasis on natural, minimally processed drinks due to its alcohol and sugar content.

Green Tea

Green tea is one of the most famous teas worldwide. Its widespread popularity is due to its long history of use, especially in East Asia, and its numerous health benefits, which have been supported by modern research.

Why Green Tea is So Famous?

Green tea has been consumed for over 4,000 years, originating in China and spreading to Japan and other parts of Asia. It became an integral part of cultural and spiritual practices, such as in Japanese tea ceremonies. It is rich in antioxidants like catechins, particularly epigallocatechin gallate (EGCG), which help fight oxidative stress and inflammation. Its perceived health benefits led to global demand.

With globalization, the health-conscious movement, and scientific studies showing its benefits, green tea’s popularity spread to Europe, the Americas, and other regions. Today, it’s marketed as a superfood beverage in many countries.

Benefits of Green Tea

Green tea has many health benefits due to its high polyphenol content. It is one of the richest foods in polyphenols.

In fact, the regular consumption of tea may prolong life. According to a study, the average life span was 66 years for men and 68 years for women who had more than 3 cups of green tea per day, while it was 70 years for men and 74 years for women who had more than 10 cups of green tea per day.^[1]

• Rich in Antioxidants: Catechins in green tea fight free radicals, protecting the body from cell damage and promoting anti-aging effects.
• Weight Loss: Green tea can boost metabolism and increase fat burning, making it a popular choice for those looking to lose weight.
• Heart Health: Regular consumption has been linked to improved cardiovascular health by lowering LDL cholesterol and improving blood flow.
• Brain Function: Contains caffeine and amino acid L-theanine, which together improve brain function, and focus, and reduce anxiety.
• Cancer Prevention: Some studies suggest that the antioxidants in green tea may reduce the risk of certain cancers, including breast, prostate, and colorectal cancers.^[2]
• Improves Oral Health: Catechins have antibacterial properties, which can reduce the risk of infections and improve dental health.

Antioxidant Content of Green Tea

Green tea greatly increases the antioxidative status of the body.^[3]

Tea is the most popular beverage in the world, second only to water. Its high consumption can help us boost our daily polyphenol intake. According to a study, the consumption of cocoa, tea, or coffee could increase the daily polyphenol intake by 500–1,000 mg.^[4]

The tea polyphenols are of the flavonoid group, named catechins. Catechins are about 30% of the dry leaf weight from the green tea plant. Catechins can be further analyzed into EGCG, EGC, and EC, with EGCG being the main polyphenol in tea.

Green tea, black tea, and oolong tea are derived from the Camellia sinensis plant. Only the fermentation process is different among these types of tea. Green tea isn’t fermented. On the contrary, black tea is completely fermented. Oolong tea contains a mixture of both fermented and non-fermented leaves.

In the production of black tea, the tea leaves are crushed. About 75% of catechins contained in the tea leaves undergo enzymatic transformation and partial polymerization. The polyphenol composition of black tea depends on the processing method.

Black tea contains approximately:^[5]

• catechins (10–12%),
• theaflavins (3–6%),
• thearubigins (12–18%),
• flavonols (6–8%),
• phenolic acids (10–12%)

Green tea has a higher total phenol content compared to black tea. A gram of:

• green tea has between 140 and 210 mg of polyphenols
• black tea has only 80-170 mg of polyphenols.

Hence, green tea has about 24% more polyphenols than black tea.

The mean daily intake of EGCG from green tea consumption ranges from 90 to 300 mg. Heavily tea consumers may get up to 866 mg of EGCG per day.^[6]

1 gram of green tea solids contains about:^[7]

• 73 mg of EGCG
• 68 mg of EGC
• 22 mg of ECG
• 25 mg of EC

In order, to prepare a cup of green tea, we use about 1.8-3 grams of green tea solids. This means we consume about 200 mg of EGCG per cup of green tea.

Is Green Tea Commonly Consumed in the Mediterranean Area?

Green tea is not traditionally part of the Mediterranean diet, but it has been adopted in modern times due to its health benefits. However, as health trends evolve, green tea has gained some popularity in the countries around the Mediterranean Sea.

Green tea can be consumed within a modern Mediterranean diet, particularly as a replacement for sugary beverages, aligning with the diet’s principles of natural, health-promoting foods.

When should I Drink Tea?

In the Mediterranean diet, tea can be enjoyed at various times of the day, depending on its type and the desired health benefits.

Morning

• Green Tea: Its moderate caffeine content and high levels of antioxidants make it a great way to start the day with a gentle energy boost. The amino acid L-theanine helps improve focus without the jitters associated with coffee.
• Yerba Mate: This is another energy-boosting tea with a stronger caffeine content. It’s popular for increasing alertness and focus.
• Oolong Tea: Known for promoting fat metabolism and energy, oolong tea can be a great morning tea for weight loss efforts.

Lunch

• Peppermint Tea: Excellent for improving digestion and relieving bloating after meals. It relaxes the gastrointestinal muscles, making it ideal after a heavy lunch.
• Ginger Tea: Known for its digestive benefits, ginger tea can aid digestion, reduce nausea, and soothe indigestion. It’s also a thermogenic agent that can help with weight loss.
• Hibiscus Tea: This tea can help with digestion and is rich in antioxidants. It also helps regulate blood pressure, making it a suitable lunchtime beverage.

Afternoon

• Matcha Green Tea: Provides a sustained release of energy without causing a crash. It’s rich in EGCG, an antioxidant linked to boosting metabolism and fat burning, making it ideal for an afternoon pick-me-up.
• Rooibos Tea: Caffeine-free and rich in antioxidants, rooibos is a calming afternoon option that helps with stress and boosts overall health. It can be paired with light Mediterranean snacks.

Evening

• Chamomile Tea: Ideal in the evening, chamomile tea is known for its calming effects. It helps reduce anxiety, making it a perfect wind-down drink after dinner.
• Fennel Tea: Helps with digestion and prevents bloating after dinner. Fennel tea is known to calm the digestive system, making it suitable after a Mediterranean meal.
• Dandelion Tea: This tea can aid digestion, detoxify the liver, and has diuretic effects. It’s a light and gentle option for the evening.

Night

• Lavender Tea: Its soothing properties help relax the mind and body, promoting better sleep quality. It can be a wonderful way to prepare for a restful night.
• Mullein Tea: Mullein is known for its calming properties and is helpful in easing respiratory issues. It is a good night-time choice for overall relaxation and supporting sleep.
• Valerian Root Tea: This is one of the strongest herbal teas for promoting sleep, often used for insomnia and restlessness.

Time	Tea Type	Benefit
Morning	Green Tea, Yerba Mate, Oolong	Energy, focus, metabolism boost
Lunch	Peppermint, Ginger, Hibiscus	Digestion, bloating relief, metabolism support
Afternoon	Matcha, Rooibos	Sustained energy, stress relief, weight loss
Evening	Chamomile, Fennel, Dandelion	Calm, digestion, detox
Night	Lavender, Mullein, Valerian	Sleep support, relaxation

Exercise

When choosing the best teas to drink around exercise, consider their energy-boosting, hydration, and recovery-supporting properties.

Before Exercise for Energy Boost

Green Tea contains a moderate amount of caffeine, which can enhance performance, improve focus, and boost metabolism. It also contains EGCG, which supports fat oxidation during exercise. The mild stimulant effect provides energy without the crash.

Matcha Green Tea: Matcha is a concentrated form of green tea, providing an even greater boost in antioxidants and caffeine. It delivers sustained energy and helps increase endurance, making it perfect before a workout.

Yerba Mate: High in caffeine and antioxidants, yerba mate provides a stronger energy boost than green tea and helps improve mental clarity and stamina. It’s ideal for high-intensity workouts.

Ginger Tea can support digestion and reduce inflammation, making it a good pre-workout tea, especially for those sensitive to caffeine. It can also reduce muscle pain during exercise.

During Exercise for Hydration & Endurance

Rooibos Tea is naturally caffeine-free, rich in antioxidants, and hydrating. It helps replenish fluids during exercise, supporting endurance without overstimulation. It’s a great choice for long workouts where hydration is key.

Hibiscus Tea is hydrating, rich in electrolytes, and has a cooling effect on the body. It’s ideal for maintaining hydration during exercise and can help regulate blood pressure while offering a refreshing alternative to water.

Peppermint Tea is known for its cooling and refreshing properties. It can reduce fatigue and increase alertness during exercise, and its digestive benefits may prevent discomfort during physical activity.

After Exercise for Recovery and Muscle Repair

Chamomile Tea is calming and anti-inflammatory, making it ideal for post-exercise relaxation. It can help soothe sore muscles and promote restful recovery after intense workouts.

Ginger Tea: Known for its anti-inflammatory properties, ginger tea can help reduce muscle soreness and promote quicker recovery after exercise. It’s also good for digestion and settling the stomach post-workout.

Dandelion Tea can help the body detox and reduce fluid retention after exercise. It also supports liver health, making it a good choice for recovery, especially after endurance sports.

Turmeric Tea is a powerful anti-inflammatory, great for muscle recovery and reducing post-exercise soreness. It’s ideal for speeding up recovery after intense or strength-based workouts.

Stage	Tea Type	Benefit
Before Exercise	Green Tea, Matcha, Yerba Mate, Ginger	Energy boost, fat oxidation, mental clarity, inflammation reduction
During Exercise	Rooibos, Hibiscus, Peppermint	Hydration, electrolyte balance, fatigue reduction
After Exercise	Chamomile, Ginger, Dandelion, Turmeric	Recovery, inflammation reduction, muscle repair, detox

Potential Risks and Side Effects

While tea is a healthy addition to the Mediterranean diet, overconsumption or certain health conditions can cause risks or side effects for some individuals. Here are the potential risks and side effects of green tea and other popular varieties in the Mediterranean diet:

Green Tea

• Caffeine Sensitivity: Green tea contains caffeine, which can cause insomnia, jitteriness, anxiety, and increased heart rate in sensitive individuals if consumed in excess.
• Iron Absorption: It can inhibit the absorption of non-heme iron from plant sources, potentially contributing to iron deficiency if consumed with meals rich in iron.
• Stomach Irritation: The tannins in green tea can increase stomach acidity, leading to nausea or upset stomach, especially if consumed on an empty stomach.
• Kidney Issues: Excessive consumption of green tea may strain the kidneys due to its diuretic properties.

Peppermint Tea

• Acid Reflux: Peppermint tea can relax the lower esophageal sphincter, potentially worsening symptoms of acid reflux or heartburn in some individuals.
• Allergies: Rarely, peppermint tea can cause allergic reactions, including throat irritation or rashes.

Chamomile Tea

• Allergic Reactions: Chamomile is part of the Asteraceae family (like ragweed), so individuals with ragweed or other similar allergies may experience allergic reactions such as skin rashes or throat swelling.
• Interaction with Medications: Chamomile may interact with blood thinners, sedatives, and medications for high blood pressure or diabetes, affecting their efficacy.

Ginger Tea

• Stomach Irritation: Consuming ginger tea in large amounts can cause heartburn, diarrhea, or stomach discomfort.
• Blood Thinning: Ginger has blood-thinning properties, which may pose risks for individuals on blood thinners or those with bleeding disorders.

Hibiscus Tea

• Blood Pressure: Hibiscus tea can lower blood pressure, which is beneficial for some, but may cause problems for people who already have low blood pressure.
• Pregnancy Risks: Hibiscus tea should be avoided during pregnancy, as it may stimulate menstruation and potentially lead to complications.

Rooibos Tea

• Liver Concerns: Excessive consumption of rooibos tea has been linked to increased liver enzyme activity in rare cases, potentially leading to liver issues.
• Estrogenic Effects: Some studies suggest that rooibos may mimic estrogen, potentially causing problems for individuals with hormone-sensitive conditions.

Yerba Mate

• Cancer Risk: Drinking large amounts of hot yerba mate over an extended period has been associated with an increased risk of esophageal cancer, possibly due to the high temperature at which it is often consumed.^[8,9]
• Caffeine Overload: Yerba mate contains caffeine, so excessive consumption may cause side effects such as insomnia, nervousness, or heart palpitations.

Dandelion Tea

• Diuretic Effects: Dandelion tea is a natural diuretic, which can lead to dehydration or an imbalance of electrolytes if consumed excessively.
• Allergies: People allergic to ragweed or related plants may have allergic reactions to dandelion.^[10]

Turmeric Tea

• Stomach Upset: High doses of turmeric tea may cause gastrointestinal issues, such as diarrhea, nausea, or stomach cramping.
• Blood Thinning: Like ginger, turmeric has blood-thinning properties, which may be risky for individuals on anticoagulants or those with bleeding conditions.^[11]

Matcha (Green Tea Powder)

• Heavy Metals: Since matcha involves consuming the entire tea leaf, it may contain higher concentrations of contaminants like lead if the tea leaves are not sourced from clean environments.
• Caffeine Sensitivity: Matcha contains more concentrated caffeine than regular green tea, so it may cause jitteriness, insomnia, or anxiety in sensitive individuals.

Oolong Tea

• Bone Health: Excessive consumption of oolong tea (due to high fluoride content) may contribute to weakened bones or skeletal fluorosis if consumed in extremely large quantities over time.
• Caffeine Sensitivity: Like other teas, oolong can cause side effects from its caffeine content, such as anxiety, restlessness, or trouble sleeping.

White Tea

• Caffeine Sensitivity: Though lower in caffeine than green or black tea, white tea still contains caffeine, which may cause similar side effects in sensitive individuals.
• Tooth Enamel Erosion: The low acidity of white tea can still contribute to enamel erosion if consumed in large quantities without proper dental hygiene.^[12]

Tea Type	Risks/Side Effects
Green Tea	Caffeine sensitivity, iron absorption issues, stomach irritation
Peppermint Tea	May worsen acid reflux, potential for allergic reactions
Chamomile Tea	Allergic reactions, interactions with medications
Ginger Tea	Stomach upset, blood thinning
Hibiscus Tea	Lowers blood pressure, pregnancy risks
Rooibos Tea	Rare liver concerns, estrogenic effects
Yerba Mate	Cancer risk (if consumed hot), caffeine sensitivity
Dandelion Tea	Diuretic effects, allergic reactions
Turmeric Tea	Stomach upset, blood thinning
Matcha	Potential heavy metals, caffeine sensitivity
Oolong Tea	Bone health concerns, caffeine sensitivity
White Tea	Caffeine sensitivity, tooth enamel erosion

While tea can be a beneficial part of the Mediterranean diet, moderation and attention to individual health conditions are key.