Whether hot or iced, tea is a beloved beverage. One popular type of tea that has been enjoyed for centuries is jasmine tea. This floral-scented tea is traditionally made with green tea, but may also be made with black or white tea. To infuse the tea with jasmine, growers will layer green tea leaves with jasmine flower blossoms, removing and replacing the blossoms until the fragrance has infused the tea. Sometimes, however, jasmine flavorings are used instead of jasmine blossoms to impart the recognizable scent.
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Drinking tea has long been associated with positive health benefits, and if you enjoy jasmine tea—or are looking to add more tea to your beverage rotation—read on to find out what happens when you drink jasmine tea regularly.
Health Benefits of Jasmine Tea
While there is limited research on the health benefits of jasmine tea specifically, the majority of jasmine tea is made with green tea leaves so they share the same health benefits.
May Lower Cancer Risk
Jasmine green tea contains polyphenols, which have been studied for their anti-cancer effects. Polyphenols are antioxidants which help protect cells from disease-causing oxidative damage. “Studies have noted a potential relationship with tea and lower cancer risk but further research is needed for confirmation,” says Alyssa Simpson, RDN, owner of Nutrition Resolution. “Jasmine tea may offer health benefits, but it’s best viewed as part of a balanced lifestyle rather than a specific cancer-preventing measure,” she says.
Can Promote Relaxation and Reduce Stress
If stress is wearing you down, sipping on a cup of jasmine green tea may help you relax and boost your mood. Past research suggests that the aroma of jasmine tea could help calm your nervous system. In addition, tea leaves contain the amino acid L-theanine, which can trigger the release of gamma-aminobutyric acid (GABA), a neurotransmitter associated with reduced stress and anxiety. The pairing of caffeine and L-theanine in green tea promotes a calm yet alert mind, in contrast to the caffeine rush you may experience with coffee.
Helps Support Digestion and Gut Health
Dehydration is a common reason for constipation. If you’re struggling to go No. 2 but find plain water unappealing, remember that beverages like jasmine tea count toward your fluid goals. In addition to helping you stay hydrated, jasmine tea contains polyphenols “which can have positive effects on gut bacteria and inflammation,” says Simpson. Not only is green tea anti-inflammatory but it supports a healthier gut microbiome, which is linked to reduced incidence of chronic disease.
May Improve Cardiovascular Health
Jasmine tea can protect against heart disease because of the polyphenols it contains, says Megan Byrd, RD, owner of Coffee Copycat. “These antioxidants protect against arterial plaque formation and help lower the ‘bad’ LDL cholesterol,” she explains. In fact, people who drink green tea had both LDL and total cholesterol levels 4 mg/dL lower than those of non-tea drinkers.
In addition to lowering cholesterol, drinking green tea has also been linked to lower blood pressure. The antioxidants in green tea may combat the inflammation that can damage the lining of the arteries, leading to increased risk of heart disease and stroke. Drinking about two cups of green tea daily is associated with reducing stroke risk by 21%.
Nutrition Facts
Eight ounces of brewed jasmine green tea is not a significant source of calories or nutrients. It does contain antioxidants and trace amounts of essential minerals like magnesium, potassium and selenium.
1 cup of brewed jasmine green tea contains the following:
- Calories: 0
- Carbohydrates: 0g
- Total Sugars: 0g
- Dietary Fiber: 0g
- Protein: 0g
- Total Fat: 0g
- Vitamin C: 0mg
- Sodium: 0mg
- Potassium: 25mg
- Choline: 0mg
- Phosphorus: 0mg
- Caffeine: 29mg (Caffeine content depends on the type of tea jasmine is made with. One cup of brewed green tea contains about 29 mg of caffeine.)
Potential Downsides
Caffeine Jitters
Although drinking jasmine tea (or green tea) is associated with a range of health benefits, it’s important to remember that it does contain caffeine. Like other caffeinated drinks, consuming too much jasmine tea could cause symptoms like anxiety, jitters, headache, nausea, restlessness, increased heart rate or trouble sleeping.
Some people are more sensitive to caffeine than others, but 400 milligrams of caffeine (the amount in 10 cups of jasmine tea made with green tea) is the maximum daily caffeine healthy adults should consume, according to the Food and Drug Administration. In addition, if you’re pregnant, trying to become pregnant or breastfeeding, talk with your health care provider about a safe level of caffeine consumption.
Iron Deficiency
Jasmine tea contains compounds that may reduce your body’s ability to absorb iron from food. If you are at risk of iron deficiency, sip on jasmine tea between meals rather than with meals and consume tea in moderation.
How to Prepare and Enjoy Jasmine Tea
Ready to enjoy a cup of jasmine tea? Here are a few different ways to enjoy it:
- Hot: Heat water to 170-185°F. Add the hot water to a mug with the tea leaves or a tea bag. Steep for 3 minutes and enjoy warm. Avoid boiling your water or steeping the jasmine tea for a long duration, as both can make your tea taste bitter.
- Iced: Steep 2 bags of jasmine tea in ½ cup water heated to 170-185°F. Steep for 3 to 4 minutes and discard the tea bags. Stir in sugar or honey (if desired) and add ½ cup cold water. Transfer to the fridge to chill fully. To serve, pour the chilled jasmine tea into an ice-filled glass. When making iced tea, you can add fruit or herbs to infuse it with more flavor. In the summer months, we love sipping on this refreshing Green Jasmine-Mint Iced Tea with Lemon.
You should be cautious here. “Jasmine oil is often used in aromatherapy to improve sleep, so drinking jasmine tea before bed can be calming,” says Sarah Alsing, M.S., RD, owner of Delightfully Fueled. However, jasmine tea is not usually caffeine-free. The amount of caffeine in jasmine tea depends on the tea leaves used. The best option is to reach for a non-caffeinated jasmine if you plan to sip on your tea before bed.
The Bottom Line
If you’re trying to level up your hydration game, add jasmine green tea to your beverage lineup. Sipping on tea regularly not only helps you stay hydrated but offers a multitude of potential health benefits, from improved gut health to a lower risk of heart disease. Feeling tired and stressed? Instead of grabbing a coffee, try sipping on jasmine green tea to help you relax and boost your mood.
Frequently Asked Questions
What’s the difference between green tea and jasmine tea?
“Green tea, made from Camellia sinensis leaves, stays green because it undergoes minimal oxidation; this helps preserve its fresh flavor and color. Jasmine tea, typically made from green tea, adds jasmine blossoms for a floral aroma and subtle sweetness, offering a contrast to the grassy taste of green tea,” explains Simpson.
Is jasmine a black or green tea?
Jasmine tea is most commonly made with green tea leaves, but some jasmine tea varieties are made with either black or white tea.
Can I drink jasmine tea before bed?
You should be cautious here. “Jasmine oil is often used in aromatherapy to improve sleep, so drinking jasmine tea before bed can be calming,” says Sarah Alsing, M.S., RD, owner of Delightfully Fueled. However, jasmine tea is not usually caffeine-free. The amount of caffeine in jasmine tea depends on the tea leaves used. The best option is to reach for a non-caffeinated jasmine if you plan to sip on your tea before bed.
