Food & Drink

The Daily Cup: Finding Wellness in a Simple Cup of Tea

Published

2 weeks ago

June 30, 2025

by Hayley Krista Imbriani

There’s something undeniably soothing about tea. The warmth of the mug, the calming aroma, the gentle pause in the day — it’s one of the simplest ways I support my health and well-being. For me, tea offers more than just comfort. It brings real wellness benefits, both physically and mentally. That’s why I’ve made it a daily habit. And once you discover the health benefits of tea, you might want to do the same.

While I love the classic black and green teas, I also enjoy blending my own loose-leaf infusions using herbs from my garden. A dash of cinnamon or a drop of lavender essential oil can turn a simple cup into something truly healing.

Here’s how I’ve built a daily tea ritual that supports wellness — and how you can too.

Understanding the Health Benefits of Tea

Black and green tea both come from the same plant, Camellia sinensis, but the way they’re processed changes their properties and flavor. More importantly, both are loaded with antioxidants that provide a wide range of health benefits.

Green tea is steamed or pan-fired shortly after harvest to preserve its color and retain antioxidants like catechins, which are known for their anti-inflammatory effects.
Black tea is oxidized, which gives it a richer flavor and unique compounds called theaflavins — also beneficial antioxidants.

Both teas contain polyphenols, which help your body combat oxidative stress, support the immune system, and may even help slow the aging process.

The top health benefits of tea include:

Supporting cardiovascular health
Improving mental focus and encouraging calm, especially with green tea
Aiding digestion and boosting metabolism
Reducing free radical damage at the cellular level

Peer-reviewed studies published in Nutrients and Pharmacological Research consistently show that drinking tea regularly — especially without sweeteners or artificial flavors — can improve long-term health.

Why Loose-Leaf Tea Is Better for Health and Flavor

If you’re looking to get the most health benefits of tea, loose-leaf is the way to go. It’s more potent, more aromatic, and delivers a fuller range of nutrients than most commercial tea bags.

Many conventional tea bags are made with bleached paper or plastic-like materials that can leach microplastics or chemicals into your drink — especially when steeped in boiling water. Some low-quality teas have even tested positive for heavy metals.

Loose-leaf tea avoids all of that. It’s clean, customizable, and a joy to blend with your own herbs and spices.

Building a Wellness Ritual: My Home Tea Bar

Creating a tea bar in my kitchen has made it easy — and joyful — to brew a nourishing cup any time of day. I keep glass jars filled with herbs I’ve dried myself or sourced organically. These ingredients not only make for delicious blends, but many come with their own wellness perks.

My favorite herbs for homemade blends:

Mint – Refreshing and digestive-supporting
Pineapple sage – Mood-boosting with a subtle fruitiness
Lemon balm – Calming and helpful for sleep or anxiety
Basil – Grounding, anti-inflammatory, and good for digestion
Fennel – Soothing and sweet, helpful for bloating
Jasmine flowers – Aromatic and emotionally calming
Cardamom pods – Warming and supportive of digestion
Soursop leaves – Rich in antioxidants, often used for immune support

Extra add-ins I keep nearby:

Cinnamon sticks – Balancing for blood sugar and circulation
Cloves – Antibacterial and warming
Dried ginger – Energizing, helps with nausea
Anise – Sweet, calming, and digestive-friendly

Hand-blending tea according to how I feel has become a grounding ritual. Whether I need clarity, calm, or comfort, I can craft a cup to match.

Simple Homemade Chai for Warmth and Wellness

One of my go-to blends on cool mornings is this simple homemade chai. It’s packed with warming spices and delivers both comfort and the full health benefits of tea.

Ingredients:

1 tablespoon loose-leaf black tea
1 cinnamon stick
3–4 cardamom pods, lightly crushed
2 cloves
3 black peppercorns
A slice of fresh ginger
½ teaspoon fennel seed (optional)
1 cup water
½ cup almond milk
Raw honey or maple syrup, to taste

How to make it:

Simmer the spices in water for 10 minutes.
Add the black tea and steep for 3–5 minutes.
Pour in almond milk and warm gently (don’t boil).
Strain and sweeten to taste.

Using Essential Oils in Tea (With Care)

To add a little extra flavor or calming effect, I sometimes stir in a touch of food-grade essential oil. Always make sure it’s pure, safe for consumption, and properly diluted in honey or milk.

My favorite tea-friendly oils:

Lavender – For relaxation
Vanilla – For warmth and comfort
Cinnamon – For a spicy kick and circulation boost

You only need the tiniest amount — sometimes just a toothpick swirl — to get the flavor and benefits.

What Kind of Milk Is Best?

If you like your tea creamy, plant-based milks are a healthier choice. Cow’s milk may block the absorption of some of the antioxidants found in tea, reducing its overall health benefit.

I prefer almond or oat milk with short, clean ingredient lists. Avoid added thickeners like carrageenan and stick to unsweetened varieties whenever possible.

Lavender London Fog: A Calming End-of-Day Cup

This fragrant, calming blend is perfect for winding down in the evening or easing into a quiet morning.