July 7, 2025, 9:03 am | Read time: 6 minutes
Black tea is one of the most popular types of tea worldwide. In addition to its intense flavor and easy preparation, this brewed beverage has an energizing and, most importantly, health-promoting effect. FITBOOK reveals exactly what is in the tea and the benefits it offers for the body.
Despite its name, black tea does not have a black infusion but rather appears reddish to golden brown. In East Asia, it is therefore also called “red tea.” The tea is made from “Camellia sinensis,” a plant belonging to the tea shrub family, which is widespread, especially in Asia. After harvesting, the elliptical leaves of the plant, from which the tea blend is made, are picked, rolled, and then dried. Rolling breaks the cell walls of the leaves, enhancing the aroma. Black tea enthusiasts appreciate the infusion not only for its intense flavor but also for its diverse and healthy effects on health.
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Overview
- Application: Black tea is said to help with these ailments
- Origin and cultural significance of black tea
- What active ingredients are in the tea?
- Is the effect of black tea scientifically confirmed?
- Are there possible risks and side effects?
- Black tea for children – yes or no?
- Where to get the tea and how to prepare it?
- What does black tea taste like?
- Sources
Application: Black tea is said to help with these ailments
Black tea is one of the world’s most popular tea varieties for a reason. In many cultures, the tea has been used for various ailments for centuries. Although black tea is primarily considered a luxury beverage in Germany, its reputed health-promoting effects are well-known. The tea is said to help with type 2 diabetes, cardiovascular diseases, and even osteoporosis. Additionally, it is believed to have anti-inflammatory and antibacterial properties and, despite its stimulating effect, to have a calming effect on the mind.
Origin and cultural significance of black tea
Black tea originated in China, where it was developed in the 17th century through longer oxidation of the tea leaves. Unlike green tea, which is quickly heated to prevent oxidation, black tea is deliberately exposed to air and time, resulting in its characteristic aroma and dark color. Through trade routes like the Silk Road and later sea routes, the tea reached Europe and was initially traded as a luxury item.
With colonization, the British brought tea cultivation to India and Sri Lanka, where varieties like Assam and Ceylon emerged. These regions remain among the world’s most important growing areas today.
Culturally, black tea holds a central place in many countries: In China, it is often enjoyed pure and with great appreciation. India made it the base of the popular Masala Chai–a spiced tea with milk. In the 19th century, “Afternoon Tea” became a social ritual in Great Britain. Black tea is also an integral part of daily life in Russia (Samovar culture), North Africa (with mint), or Tibet (with butter and salt).1
What active ingredients are in the tea?
More and more people are replacing their morning coffee with black tea. The tea contains about 40 milligrams of caffeine per cup, with the caffeine in black tea having a slower and longer-lasting effect than that in coffee. Black tea also contains polyphenols, secondary plant compounds that have antioxidant, anti-inflammatory, and blood pressure-regulating effects, as well as positive effects on the immune system. Tea polyphenols include flavonoids such as theaflavins, thearubigins, and catechins. Additionally, the tea is rich in tannins, which are particularly beneficial for inflammation of the mucous membranes and diarrhea. The tea also contains ingredients like iron, calcium, potassium, and magnesium, as well as vitamins B1 and B2.2
Is the effect of black tea scientifically confirmed?
Due to the strong popularity of black tea, several studies have examined its effects on health. Among them are strong indications of a positive effect of black tea on the cardiovascular system. A meta-analysis of 39 studies concluded that those who drink a cup of black tea daily reduce their risk of dying from a heart attack or other cardiovascular events by two percent. The risk of dying from a stroke is reduced by four percent.3
Further study results showed that the risk of developing diabetes, obesity, and high cholesterol levels can also be reduced by regular black tea consumption. A 2017 study had 24 participants with and without prediabetes drink a high-sugar beverage along with a dose of black tea or a placebo. Those who drank a dose of black tea had significantly lower postprandial (after eating) blood sugar levels than those who consumed a placebo.4,5
Are there possible risks and side effects?
Due to its high caffeine content, side effects such as nervousness, sleep disturbances, and possibly nausea, stomach, and headaches may occur. Those sensitive to caffeine should either avoid the tea altogether or limit consumption to one or at most two cups a day. Pregnant and breastfeeding women should also avoid the tea or consult their doctor to determine if and how much black tea can be consumed.
Black tea for children – yes or no?
Black tea contains caffeine, a stimulating substance that pediatricians say is not suitable for children. Even small amounts can cause nervousness, sleep disturbances, rapid heartbeat, or concentration problems in them. Regular consumption also poses the risk of habituation. The tannins in the tea can inhibit iron absorption in the body–a risk, especially for growing children. Medical recommendations advise against offering children caffeinated beverages like black tea.6
Also interesting: The effect of tea on the brain
Where to get the tea and how to prepare it?
The tea can be found in almost all supermarkets and organic stores. For preparation, simply pour not-quite-boiling water over the loose tea (one teaspoon of tea blend per cup) or tea bag, depending on preference, and let it steep for three to four minutes. For a particularly intense aroma, the steeping time can be extended by a few minutes.
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What does black tea taste like?
There are many different types of black tea, each with distinct flavors. The most popular varieties are Darjeeling and Ceylon. Darjeeling tastes more floral to nutty, with the flavor profile depending on the steeping time. The longer it steeps, the more pronounced the taste becomes. Ceylon black tea, on the other hand, is particularly popular in Asian cultures due to its spicy aroma, which can even be sharp. In Great Britain, black tea is often enjoyed with milk, sugar, and a small piece of lemon. Milk binds the tea’s bitter compounds, creating a creamy, smooth note.