Is Iced Tea Good For You? Top 10 Benefits, According to Science

If you're wondering if iced tea is good for you, we have good news. No matter the type of tea—hot, cold, black, green, white, oolong, or fermented (think kombucha)—tea's health benefits are countless. It's no wonder, then, that tea is the most consumed beverage in the world after water.

In the U.S. alone, we consumed over 85 billion servings of tea in 2021, and more than half of the population drinks tea on any given day. Surprising, yes, but good news for those who love the stuff. Whether you're a long-time iced tea drinker or wish to convert your coffee obsession, we think you'll find these iced tea benefits a refreshing read. Plus, we share how much tea you should drink and a few iced tea recipes to try.

What Is Tea, Exactly?

Tea is a beverage made by pouring boiling water over aromatic, cured leaves from the Camellia sinensis plant, a shrub native to East Asia. As surprising as it may be due to the many flavor varietals, most tea is derived from this one plant. The tea derived from the plant (think black, green, and oolong) all contain caffeine; there are non-traditional tea blends (made from dried herbs, flowers, and spices) that do not contain caffeine.

Physical and Mental Health Benefits of Iced Tea

Iced tea made with the Camellia sinensis plant has many of the same benefits as hot tea, so long as there aren't too many additives—like sugar. In general, unsweetened iced tea gives the most health benefits since added sugars in sweet iced tea may negate the positives. Here's what the science says about drinking iced tea.

Reduces the Risk of Heart Disease

For years, research has shown that tea drinking is associated with improved cardiovascular health: It has been linked to a reduced risk for hypertension, stroke, and hardening of the arteries. Other studies have shown that tea may help support healthy blood flow and circulation by improving blood vessel function and helping to control blood clotting, in addition to improving cholesterol levels.

Boosts the Immune System

Research shows that tea helps to reduce free radical damage, inhibit uncontrolled cell growth, and boost our immune system. In particular, studies indicate that drinking black tea can help the body resist infections and viruses, like the common cold and flu. To reap the full benefits of drinking tea for increased immunity, it's best to drink tea regularly, at least daily.

Protects Your Skin

Green tea polyphenols have been linked to increased skin protection from UV rays and improved elasticity. In a 12-week trial where individuals assigned female at birth were randomized to drink extracted green tea polyphenols, an improvement in skin elasticity, roughness, and scaling was seen. This is partly because tea boosts blood flow and oxygen delivery to our skin.

Improves Concentration

Tea may improve focus, and not just because it's caffeinated! Studies have associated two compounds in tea, L-theanine and caffeine, with cognitive health benefits. The amino acid L-theanine, in particular, has been shown to directly affect areas of the brain that control attention and the ability to solve complex problems. Drinking tea is also likely to improve your mental clarity, mood, and work performance.

Reduces Stress

One study found that those who drank black tea four times a day for six weeks had lower levels of cortisol (the stress hormone) in their blood following a stressful event, compared to those who didn't drink tea at all. Drinking tea regularly has also been shown to improve sleep quality, leading to reduced stress and higher quality of life.

Decreases the Risk of Dementia

According to comprehensive research conducted in Japan, green tea consumption can help ward off dementia later in life. As the study explains, a molecule in green tea works by breaking up the protein tangles in the brain that cause Alzheimer's. We'll certainly raise a glass to that.

Helps With Diabetes Management

Research suggests that drinking unsweetened tea—specifically black tea—can lower blood sugar levels and positively impact diabetes management. Additionally, the caffeine in black and green tea has been shown to help with the effects of Type 2 diabetes. While this research focused on hot tea, adding a bit of ice for a refreshing glass of unsweetened iced green tea (or your favorite black tea) will not hinder the health benefits.

Supports a Healthy Gut

Tea is known to contain a variety of polyphenols (compounds found in many plant-based foods), which act like antioxidants. These polyphenols also act like prebiotics—promoting a healthy bacterial balance in your gut—and have been shown to provide anti-inflammatory benefits. A good thing about the polyphenols in tea is that they stay in your gut for a longer period, allowing them to get highly concentrated, which helps your gut's health.

Provides Manganese

Manganese is an essential mineral that encourages a healthy immune system and supports bone development. It's naturally found in many foods and is especially robust in black tea. Luckily, adults only need about 2 mg of manganese and 1 cup of black tea delivers 22% of the suggested daily value. So, go ahead and enjoy a glass (or two) of unsweetened iced tea, knowing you're supporting your bones and immunity.

Lessens the Risk of Various Cancers

Some studies have found that the antioxidants in tea and tea compounds, such as the ever-praised epigallocatechin gallate (commonly referred to as EGCG), may play a role in lowering our risk of various types of cancer. It seems that regularly drinking tea can help fight off the risk of skin, rectal, and colon cancers, among others, by as much as 60%. Studies do show that ideally, you should drink tea once or twice a day long-term to gain the full benefits.

How Much Iced Tea Should You Drink?

Research suggests that drinking two to three cups of tea a day can maximize tea's health benefits (like the antioxidants present in the tea leaves) without overdoing it on caffeine. Of course, different types of tea offer different benefits, so you can mix it up or select your beverage based on your goals. And don't be afraid to have a cup of iced tea every day, as most studies that extol tea health benefits are based on those who drank it daily.

Despite the many health benefits of iced tea, there are instances where drinking tea may harm your health. Here are a few things to consider when choosing the best tea variety for drinking.

• Avoid detox teas. Many detox teas contain laxatives that can affect your gut health. Always consult a doctor or health provider before drinking these types of tea.
• Monitor sugar intake. Pre-made iced tea drinks like store-bought teas, tea lattes, and bubble teas often contain a large amount of sugar. Monitor these drinks to avoid consuming too much sugar. 
• Keep allergies in mind. Always read the ingredients on tea packages, especially if you have allergies. Herbal teas contain various spices or herbs that may cause a reaction.

Iced Tea Recipes to Try

Nearly 80% of U.S. residents go for iced tea over hot. However, it's important to note that some iced teas contain a lot of sugar (which may negatively impact your health). Your best bet? Brewing your own iced tea drink at home with one of these recipes.

Peach Iced Tea

Honey and a mix of dried and fresh peaches ensure this summery beverage is plenty sweet, even without sugar. Peaches are full of antioxidants, including vitamin C, so reaching for a cool glass of this iced tea could also help boost your immune system.

Hibiscus Lemon Iced Tea

This tropical tea packs a real flavor punch, and the vibrant hue offers a clue to the many health benefits of hibiscus, which is packed with antioxidants, including beta-carotene. We love the color and tang that fresh lemon provides as a garnish. The recipe calls for sugar, but you could sub honey if you're worried about an insulin spike.

Lemon Iced Tea

This iced tea recipe is perfect for summer, especially if you want a half lemonade, half tea mix without as much sugar as popular store-bought options. First, make lemon syrup with lemons, sugar, and water (adjust the amount of sugar to your taste). Next, brew black tea bags and combine the tea with the syrup, lemon juice, and cold water. Garnish with mint leaves.