The Best Tea for Better Brain Health, According to Dietitians

This tea can be brewed hot or iced for a brain-health boost.

In today's fast-paced world, maintaining optimal brain health is more important than ever. Our brains are responsible for every thought, emotion and action, making their well-being crucial for overall health. While many people focus on exercise and nutrition for physical health, the brain also requires careful attention and nurturing. Surprisingly, tea, a simple beverage enjoyed across cultures, can have a significant impact on brain health. Though often associated with relaxation and social gatherings, tea harbors potential benefits that go beyond its soothing properties. 

Among the many teas out there, there is one variety that gets more fanfare than others. Learn more about this tea and why it deserves its brain-healthy reputation.

The Best Tea for Brain Health

Many tea varieties have been shown to improve markers of brain health, but green tea stands out as the clear winner. 

To begin with, green tea contains polyphenols, which are considered a type of antioxidant, says Coleen Wysocki, M.S., RDN,  owner of Zest Nutrition. Although there are thousands of polyphenols, “one of those types is epigallocatechin gallate (EGCG), which is found in green tea,” she says. Wysocki points to one systematic review and meta-analysis that shows that polyphenols may support working and long-term memory, especially in middle-aged and older adults.

“Green tea’s flavonoids help new brain cells grow, keeping current brain cells healthy and promoting blood flow to the part of the brain that nourishes our emotional regulation center,” says Maggie Moon, M.S., RD, a Los Angeles-based registered dietitian and author of The MIND Diet: 2nd Edition. Flavonoids are the group of polyphenols that include EGCG.

Green tea may also improve mood, exhibiting antidepressant and anti-anxiety qualities. One factor may be the presence of L-theanine, an amino acid naturally found in the leaves of green tea. L-theanine has been associated with improvements in anxiety and may improve stress resilience.

Of course, it's important to remember that the studies surrounding green tea are indications of green tea's potential. Therefore, if you're experiencing health issues, it's important to seek medical help and ask your health care provider if adding green tea to your diet is right for you.

How to Enjoy Green Tea

Green tea can be added to your diet in a variety of ways, but it's important to remember that, as with other beverages on grocery store shelves, some companies pump their products full of excess sugar. Therefore, it's important to consume green tea in a way that works with—not against—your health. 

One of the easiest ways to drink green tea is simply as traditional hot tea. Whether you purchase individually bagged or loose-leaf green tea, remember to look out for brands that use high-quality ingredients. We lay this out for you in our rating of the 8 Best Green Teas.

Green tea can be consumed either cold or hot. Making a healthy, slightly sweet cup of hot green tea is easy with this Warm Honey Green Tea recipe. If you're more partial to cold green tea, especially during the warmer months, you can skip the drink aisle and make this Iced Mint Green Tea. Additionally, green tea can be easily added to any of your favorite beverages, including a matcha latte or even a morning smoothie. 

Other Strategies for Brain Health 

Many foods may support brain health outside of green tea. If you want to reap maximum brain-health benefits, it's a good idea to take a look at your diet as a whole. Small changes in your daily food practices can make a difference. 

Consume Low-Mercury Seafood

Seafood, especially oily coldwater fish such as salmon, mackerel and sardines, provides impressive amounts of DHA and EPA omega-3 fatty acids. These nutrients are linked to improved cognition in otherwise-healthy individuals. Choosing fish low in mercury ensures that you gain the benefits of these nutrients without the adverse effects associated with mercury exposure, thus supporting overall brain health. Lower-mercury seafood options include salmon, sardines and anchovies. 

Eat More Berries

Fruit intake is important to any well-balanced diet, but berries take the cake in terms of cognitive health. Berries may help ward off age-related cognitive decline, and one review showed that berries may help support certain areas of cognitive function and memory performance. Try our Strawberry-Blueberry-Banana Smoothie to get a boost of berries. 

Nibble on Some Dark Chocolate

When eaten in moderation, dark chocolate has been shown to decrease both physical and mental fatigue, thanks to its small amounts of caffeine. Like green tea, it also boasts flavonoids. Look for dark chocolate with at least 70% cocoa content for the most health benefits. Dark Chocolate Cashew Clusters make for a sweet snack that can help protect your body with those impressive flavonoids. 

Include Eggs in Your Diet

Research suggests that eating more than one egg per week is associated with a 47% reduction in the risk of developing Alzheimer’s disease compared to no egg consumption. (This study was partly funded by the American Egg Board’s Egg Nutrition Center.) Whole eggs, with most of their nutrients found in the egg yolk, are a rich source of choline and contribute other nutrients known for supporting brain function, including the omega-3 fatty acid DHA, as well as lutein.

Snack on Nuts and Seeds

Nuts and seeds are not only great parfait toppings, but they contain vitamin E, an oft-overlooked nutrient. Vitamin E may help slow mild cognitive impairment due to the nutrient’s antioxidant properties. Check out our healthy nuts and seed recipes for a slew of ways to include these nutrient-dense foods in your diet. 

The Bottom Line

Just one cup of green tea carries within it an abundance of nutrients that aid in brain health. From anti-inflammatory and antioxidant properties to mood stabilizers, green tea is good for your brainpower. Whether you're enjoying your green tea hot or iced, you can reap the benefits of this tasty drink. Our advice? Enjoy with cozy slippers.