Which Has More Antioxidants and Nutrients?

Like cold brew coffee, cold brew tea is made by steeping tea leaves in cold milk or water for several hours or overnight. Some say this method retains more healthy compounds, such as polyphenols and antioxidants, than hot tea. It’s also potentially less acidic.

Does Cold Water Really Make a Difference?

There’s not a lot of research on the health benefits of cold brew tea. One 2010 study found that cold brewing increased antioxidant levels in white tea. But for green tea, hot water extracted more antioxidants, suggesting that some compounds may only be released with heat.

The major difference between cold brew tea and hot tea might be the taste. If you prefer your tea to be less bitter, cold brew might be a more appealing option.

Whether you’re making tea with hot or cold water, it should still offer several health benefits.

1. It May Support Heart Health

Tea may have some perks for the heart. Drinking tea consistently is linked to a slightly lower risk of heart disease, including heart attacks. Some research also suggests that two to three cups of green or black tea per day may help lower blood pressure and LDL (the “bad”) cholesterol.

These benefits are thought to come from healthy compounds in tea called polyphenols, which may improve blood vessel function, reduce inflammation, and support healthy blood lipids.

2. It May Lower Risk of Stroke

Tea, especially green tea, has been linked to a lower risk of stroke. People who regularly drink three or more cups per day may see roughly a 20%-25% lower risk compared with those who drink little or none.

Similarly to how tea might help with heart health, tea’s flavonoids may help improve blood vessel function, reduce blood pressure, and support healthy cholesterol, all of which can lead to a lower risk of stroke.

3. It Offers Possible Brain Health Benefits

Drinking green or black tea may support brain health and help lower the risk of memory problems, dementia, and Alzheimer’s disease. One theory behind this is that the healthy compounds in tea may help reduce inflammation and limit harmful protein build-up in the brain.

Studies suggest that moderate tea drinking may be most beneficial, with two to four cups a day often linked to positive health effects for the brain.

Around three cups is commonly seen as a good balance, giving you antioxidants and other helpful plant compounds without the potential downsides of overdoing it, like too much caffeine.

4. It May Offer Cancer Protection

Tea might slightly lower the risk of oral cancer and bladder cancer. Drinking more than two cups of unsweetened tea per day is linked to a small reduction in overall cancer risk, but evidence is inconsistent and not seen for the most common cancers like lung, breast, or prostate.

Green tea has been studied the most, and some research hints at potential benefits for upper digestive tract cancers, though other factors like smoking and alcohol may impact study results.

Overall, tea shouldn’t be relied on as a main cancer prevention strategy, but it may help lower the risk for some people.

5. Antioxidants and Anti-Inflammatory Effects

Tea naturally contains plant compounds—especially abundant in green tea—that may be a key factor in the potential health benefits offered. The compounds act as antioxidants and might help lower inflammation throughout the body.

Drinking tea regularly may help support your body’s defenses, protecting cells from everyday wear and tear. Over time, this steady intake of antioxidants can help your system stay balanced and better equipped to handle oxidative stress, contributing to overall health.