Fruit Tea Benefits: Top 7 Fruit Teas to Try

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Fruit tea in clear mug with strawberries, blueberries, lemon, and mint

Are you looking to improve your health and curious to see if you should incorporate fruit teas?

Maybe you’re wondering what fruit teas are, how fruit tea can benefit your health, and how to choose high-quality fruit tea.

If so, this is the article for you!

In this article you’ll discover 7 different types of fruit tea, how they can positively benefit your health, and what to look for when purchasing fruit tea.

Let’s dive in!

What Is Fruit Tea?

Fruit teas are blends of dried fruit, often combined with other herbs, spices, flowers, and plant parts (1).

Fruit tea isn’t actually considered “tea” unless it also includes leaves from the tea plant, camellia sinensis. When they don’t contain leaves from this plant, they’re referred to as herbal teas, fruit tisanes, or fruit infusions.

Fruit Tea Benefits 

Fruit teas are sought out and appreciated for their protective properties and medicinal benefits. They have been used for thousands of years to promote longevity and to treat various ailments and diseases. 

Fruit teas have numerous health benefits, primarily related to the antioxidants in the fruit, herbs, and plants used to make the fruit teas. 

Antioxidants are plant compounds that play a key role in the prevention and treatment of disease by protecting our cells from the damaging effects of free radicals (2). In turn, this promotes longevity by reducing inflammation and keeping our cells healthy longer. 

Based on the types of fruit and other herbs/plants used to make fruit tea, some of the most common fruit tea benefits include reducing inflammation, promoting sleep and relaxation, alleviating bloating and digestive discomfort, and slowing cognitive decline.

Below you’ll discover 7 of the most popular fruit tea blends and the health benefits they provide:

1. Chamomile Fruit Tea: Improves Sleep

Chamomile is a medicinal plant native to Europe that resembles the daisy, with white petals and a yellow center, that’s been used in herbal remedies for thousands of years (3). The flower heads of the chamomile plant are dried and used for herbal tea blends. 

While chamomile is technically a flower, it’s often combined with fresh or dried fruit to make chamomile fruit tea blends. Examples include chamomile orange tea and chamomile lemon tea.

One of the most well-known benefits of chamomile tea is its calming and sleep-promoting effects. For example, chamomile was traditionally used to treat insomnia and was regarded as a “mild tranquilizer and sleep inducer” (4). 

This is due to the presence of apigenin, a flavonoid present in chamomile that induces sedation and muscle relaxation by binding to benzodiazepine receptors in the brain (5). 

The benzodiazepine receptors are part of the larger GABA receptor complex, known for exerting a calming effect on the body. 

Another study published in the Journal of Education and Health Promotion found that chamomile was “significantly effective in improvement of sleep quality” in elderly adults who took 400 mg of oral chamomile twice daily (after lunch and dinner) for 4 weeks.

Beyond improvements on sleep, research shows that chamomile tea can also improve cardiovascular health, stimulate the immune system, and protect against some types of cancer (6).

2. Cherry Ginger Tea: Alleviates Nausea & Vomiting

Cherry ginger tea can be made using fresh cherries and ginger infused in water, or as a loose leaf blend of dried cherries, ginger, and other fruits and plants such as hibiscus, elderberry, blackberries, and rosehips for example.

Ginger is known for its anti-inflammatory and digestive properties. 

The inflammation-fighting properties of ginger can help to reduce symptoms of muscle pain. For example, a study in The Journal of Pain found that participants’ muscle pain after exercise was reduced by 25% after consuming 2 grams of fresh ginger.

Ginger helps to alleviate digestive discomfort by reducing nausea, bloating, and cramping. 

One meta-analysis study concluded that ginger supplementation significantly relieves nausea and vomiting during pregnancy compared to the placebo group, and “is more effective than vitamin B6” in treating nausea and vomiting (7). 

Ginger is also considered a digestive stimulant, speeding up the rate at which food moves through the GI tract (8).  

This means that ginger can be helpful in alleviating bloating, constipation, and abdominal discomfort, and in managing symptoms in GI conditions like IBS, IBD, and gastroparesis.

3. Rooibos Fruit Tea: Improves Blood Glucose Levels

Rooibos (pronounced roy-boss) is a plant native to South Africa that has been traditionally used to treat illness and ailments (9). 

Fruit teas made from rooibos will contain either red rooibos or green rooibos. The only difference between the red and green rooibos is whether or not the leaves and stems have been oxidized. 

For red rooibos, the leaves and stems are exposed to oxygen and allowed to “oxidize” before drying (similar to the process of producing black tea), resulting in a red-brown color. 

For green rooibos, the leaves and stems are dried immediately after harvesting before they oxidize (similar to the process of producing green tea). 

Since the oxidation process significantly lowers the antioxidant content, green rooibos is higher in antioxidants than the red rooibos, and thus has more protective properties on our health (10).  

Rooibos tea is rich in aspalathin, a polyphenol with many potential health benefits. 

For example, a study in Phyomedicine found that aspalathin improves blood glucose levels by significantly increasing glucose uptake in muscle cells and stimulating insulin secretion from pancreatic beta-cells. 

The antioxidants in rooibos tea have also been shown to improve the appearance of skin by reducing inflammation and protecting skin cells from UV damage (11). 

Common rooibos fruit tea blends include peach rooibos tea, blueberry rooibos tea, mango rooibos tea, and hibiscus rooibos tea.

4. Blueberry Tea: Improves Memory & Cognitive Function

Most research on blueberry tea points to the benefits it has on the heart and the brain.

One way that blueberry tea protects the heart is related to the high potassium content. 

Potassium acts as a vasodilator, causing the blood vessels to widen so that more blood can flow through. This lowers blood pressure, the risk of atherosclerosis, and ultimately the risk of heart attack and stroke (12). 

In addition, research shows that the anthocyanins in blueberries reduce plaque buildup in the arteries, which is a major risk factor for heart disease (13).

When plaque builds up in the arteries, it blocks the flow of blood to the heart and/or brain which can result in heart attack or stroke.  

The anthocyanins in blueberries and blueberry tea also have neuroprotective properties on the brain.

For example, research shows that anthocyanins reduce inflammation, slow or prevent the formation of amyloid plaques (a marker of Alzheimer’s disease), improve memory, and protect nerve cells from oxidative stress (14).

Ultimately, this can help to preserve cognitive function and reduce the risk of developing neurodegenerative diseases like dementia. 

Blueberry fruit tea can be made by steeping the leaves of the blueberry bush in hot water. There are also many dried blueberry fruit teas available, blended with other fruits, flowers, and herbs. 

 5. Fruit-Infused Hibiscus Tea: Lowers Blood Pressure & Cholesterol

Hibiscus has long been used to treat a variety of health ailments, including elevated cholesterol and blood pressure. 

A systematic review on the effects of hibiscus on blood pressure and cardiometabolic markers concluded that regular consumption of hibiscus lowered blood pressure similar to that of medication, and also lowered LDL (“bad”) cholesterol by 6.76 mg/dL (15). 

Hibiscus tea also offers powerful antiviral protection.

For example, one study compared the antiviral effects of 11 herbal tea extracts against the influenza virus, and found that “hibiscus showed the most prominent antiviral effects” out of all 11 herbal teas tested (16).

Hibiscus tea also has protective properties on the brain. 

For example, a 2022 review in the Journal of the American Nutrition Association found that hibiscus tea improves memory and cognitive function by reducing inflammation and inhibiting the formation of amyloid plaques, a marker of Alzheimer’s disease.

Hibiscus tea can be made by steeping dried hibiscus flowers, or you can find fruit-infused hibiscus teas that contain other fruits like raspberry hibiscus tea, strawberry hibiscus tea, and many others. 

6. Peppermint and Lemon Tea: Reduces Bloating

Peppermint tea infused with lemon has been used for its benefits on the digestive system.

Peppermint tea contains a compound called methanol, which helps to alleviate gas, bloating, stomach cramps, and abdominal pain. Peppermint is considered an effective treatment for IBS because of the digestive relief that it provides (17).

This is because methanol is an antispasmodic, meaning it reduces muscle spasms by relaxing smooth muscle of the stomach and improving blood flow (18). 

This helps to alleviate abdominal pain and cramping, and allows for food to pass through the stomach more easily as a result. 

Lemon is also a natural diuretic, helping to flush excess fluids and sodium from the body to reduce bloating (19). 

Tea infused with lemon and peppermint can be an effective approach to alleviate bloating. 

7. Fruit-Infused Turmeric Tea: Reduces Pain & Inflammation

Turmeric is a type of herb belonging to the ginger family that’s commonly considered a “superfood” due to the numerous benefits it has on our health (20).

The health benefits of turmeric are primarily attributed to curcumin, a polyphenol that gives the spice its bright orange-yellow color and has powerful antioxidant and anti-inflammatory properties. 

One of the top medicinal properties of curcumin is its effectiveness in reducing pain and inflammation. For this reason, turmeric has long been used to manage the symptoms of arthritis.

For example, a 2017 systematic review concluded that taking 1,000 mg of curcumin per day for 8-12 weeks reduced arthritis pain and inflammation, and was comparable to the effects of non-steroidal anti-inflammatory drugs (NSAIDS) like ibuprofen and diclofenac sodium (21). 

Curcumin has poor absorption on its own, and should always be combined with black pepper which increases the absorption by 2,000%. Another way to increase the bioavailability is to consume it with a source of fat, such as coconut oil, olive oil, nuts/nut butter, avocados, etc. 

In addition to the anti-inflammatory benefits of turmeric, studies show that  turmeric is effective in protecting against cancer. 

For example, a study in the journal of Cell Division states that “curcumin is now considered to be a promising anti-cancer agent” by slowing the growth and division of cancer cells, and helping to restore immune activity against cancer.

One way that curcumin does this is by interfering with signaling pathways involved in the growth and division of cancer cells, which results in apoptosis, or death, of cancer cells (22).  

Fruit-infused turmeric tea can be made at home by simmering fresh or ground turmeric with fresh fruit (like berries, oranges, or lemon), a dash of black pepper, and other herbs and spices such as ginger or mint leaves. 

Or, try these lemon ginger turmeric shots! I like to freeze them into cubes then add one to a glass with sparkling water for a refreshing and energizing spritzer.

Is Fruit Tea Good For You?

In most cases, yes. 

Fruit tea is made from blends of dried fruits, spices, and other plant compounds that are full of antioxidants that benefit our health. 

However, the quality of tea is also an important consideration. 

First, refer to the ingredient list to make sure that the tea contains only herbs, fruits, flowers, or other types of plants. There should be no artificial additives, preservatives, or ingredients that you wouldn’t expect to find in the tea blend. 

Next, there should be no added sugars. This could be in the form of cane sugar, dextrose, high fructose corn syrup, etc. 

Lastly, be mindful of the amount of tea that you consume. Research shows that consuming a moderate amount of tea is beneficial, but exceeding 4 cups per day may cause negative side effects.

While fruit teas offer a variety of health benefits, always check with your healthcare provider if taking certain medications to ensure that there are no interactions.

Choosing High-Quality Fruit Tea

Follow these guidelines when purchasing fruit teas to ensure the highest-quality without any adverse risks:

  • Buy tea from reputable brands, from specialty tea sellers, or directly from tea farms. Examples of reputable brands include: Yogi, Rishi, Eden Foods, Upton Tea Imports, Choice Organic Teas, Republic of Tea, etc. 
  • Check where the product was sourced: Sellers will often have certifications to ensure product integrity.  
  • Be cautious of herbal dietary supplements: Research these products before purchasing to investigate the safety and effectiveness. 
  • Steer clear of detox teas  as they are often laced with laxatives. In addition, skip  the sugar-laden bottled teas, tea lattes, and other “trendy” tea drinks, which typically are full of added sugar and other artificial ingredients.
  • The FDA cautions against using teas and supplements that include comfrey, ephedra, willow bark, germander, lobelia, and chaparral (23).

Final Thoughts

Fruit teas are blends of fruit, often with other herbs, spices, flowers, and plant parts. They’re naturally free of added sugar and low in calories, loaded with health benefits, and come in a variety flavors, making them a great alternative to water to stay hydrated.

However, it is important to do research before adding fruit teas into your diet to ensure you’re getting the highest quality teas that are free from harmful additives. 

In addition, speak with your medical provider if taking medication to make sure they’re won’t be any negative interactions. 

If you’d like to try making your own fruit tisane, check out my lemon ginger turmeric shots!

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