This Tea Lowers Your Risk of Insulin Resistance and Signs of Sun Damage

If you ever want to figure out which tea to drink for the most health benefits, the answer may surprise you: Out of the five major tea types – Black, Green, Oolong, White, and Pu-erh – white tea is the most minimally processed, involving only harvesting (picking the leaves by hand), withering in direct sunlight, and drying the leaves. That means it has the potential to deliver the most antioxidants in their least altered form.

Made only from the buds and young tea leaves of the Camellia Sinensis plant,  white tea contains flavonoids and polyphenols, which makes it even more potent against oxidative stress than green tea, which is prepared from the matured tea leaves.

White tea delivers the most antioxidants of any tea due to its natural preparation method, and research have shown it protects against diseases such as heart disease, neurodegenerative disorders, obesity – and may even "play an important role in the prevention of cancer," according to one review study published in the International Journal of Food Science, Nutrition and Dietetics (IJFS).

The review lists the impressive benefits of white tea, which reads like a list of the most important health concerns anyone can face, from heart disease to cancer. According to the research, the health benefits of white tea include:

1. Cardioprotective effects
2. Antidiabetic potential
3. Anticarcinogenic and antimutagenic activities
4. Neuroprotective activity
5. Antimicrobial properties
6. Cardioprotective effects
7. Anti-obesity potential

The health benefits of white tea also include protecting against bone loss and skin damage caused by the sun, as well as lowering your risk of insulin resistance and inflammation, which in turn protects the body from several life-threatening diseases. The tea has also been shown to help boost your metabolism by 5 percent, which helps to promote natural weight loss.

White tea is sipped all around the world, but the plant is native to China, and when it's harvested the leaves are covered in tiny white hairs, hence its name. The drying process is also the least detrimental to the plant, compared to the process of other teas, which is why white tea is known as a delicacy.

Today, white tea is everywhere: You can find it as the main ingredient in skincare products including natural cleaners, facemasks, hand soap, lotions, and deodorant, added for its protection against skin damage benefits, as well as fragrances like perfumes and candles for its soft, floral scent. However, if you want to get the most from white tea, drinking it regularly has been scientifically linked to numerous health benefits.

Regular consumption of white tea has a protective effect against bone loss, according to a study that involved postmenopausal women who are at a higher risk of bone fracture. Researchers set out to investigate the potential health benefits of white tea on female rats whose ovaries had been removed. After twelve weeks, the researchers measured bone mineral density and found that white tea reduced bone loss and increased a protein hormone called osteocalcin that helps build bone strength and reduce the incidence of fracture.

The extract in white tea may boost collagen and protect against skin damage, according to a study. Researchers tested white tea, rose, and witch hazel extract and formulations in a lab and the data showed white tea has a "protective effect on fibroblast cells" in the skin, against hydrogen peroxide-induced damage, supporting wound healing and healthier skin in general.

In a different study, researchers determined whether green tea or white tea extracts would prevent skin damage caused by the sun and found that both types of tea offered protection against the effects of UV skin damage.

A study investigated the effects of white tea extract on young diabetic rats for four weeks and found that the mice given the tea showed a decrease in blood glucose concentrations and LDL cholesterol (also known as bad cholesterol). The mice given the white tea extract also showed an increase in glucose tolerance compared to the mice not given the white tea extract. The researchers concluded: "White tea is effective to reduce most of the diabetes-associated abnormalities in a streptozotocin-induced diabetes model of rats."

In Ancient China, people combined peppermint tea and white tea to detoxify their bodies, also known today as the anti-inflammation effect. Researchers in one study examined the two teas mixed together and found that the combined formula was associated with enhancing antibacterial and anti-inflammatory effects. Chronic inflammation has been linked to heart disease, obesity, diabetes, and certain cancers, along with other health-related illnesses, according to a recent study.

White tea may increase your energy expenditure as you lose weight, as well as boost the body's natural ability to burn fat, according to a study. White tea –and green tea – may "increase energy expenditure (4 to 5 percent), fat oxidation (10 to 16 percent) and have been proposed to counteract the decrease in metabolic rate that is present during weight loss," according to the study. "Daily increases in thermogenesis of approximately 300 to 400 calories can eventually lead to substantial weight loss," it concluded.

Therefore, researchers suggest that white tea may be a helpful strategy for healthy weight loss or long-term weight maintenance.

It has been shown to help lower LDL cholesterol, help fight oxidative stress in the body, fight chronic inflammation and help protect against bone loss, and sun-related skin damage, White tea appears to lower insulin resistance and may help you lose weight, according to studies.

For more great content like this, read The Beet's Health & Nutrition articles.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.