At a glance. Herbs, flowers & fruits: use 2 g of leaf per 200 ml of water at 95–100 °C and steep for 5–7 min. Caffeine: caffeine-free per 200 ml cup. Flavour: from floral to citrus to spicy.
Chamomile, lemongrass, mint, hibiscus, fennel, ginger. Technically tisanes, not teas. Leaves and flowers want a covered infusion (the aromas are volatile); roots, barks and seeds want a decoction: simmered in the water.
How to brew
- Heat the water to 95–100 °C.
- Use 2 g of leaf for every 200 ml.
- Steep for 5–7 min, then remove the leaves.
- Always cover the cup. The escaping steam is the aroma leaving.
What it is commonly used for
- Sleep and winding down: Caffeine-free tisanes create an evening ritual. Chamomile, lemon balm and passionflower are the most studied for relaxation.
- Digestion and comfort: Ginger, mint and fennel are classic after-meal allies. Ginger has the strongest evidence base, especially for nausea.
- Antioxidants and heart: Green and white teas are rich in catechins; hibiscus in anthocyanins. Regular tea drinking is associated with better cardiovascular markers.
- Hydration with flavour: Tea counts as water. For anyone who struggles to drink plain water, unsweetened iced infusions are one of the simplest, most effective daily swaps.
- Pause and mental wellbeing: Making tea with attention (measuring, waiting, smelling) works as a micro-meditation. The ritual matters as much as the leaf.
Frequently asked questions
How do you make tastier chamomile tea?
Use whole flowers, about 2 tablespoons for 250 ml of near-boiling water, and steep 5 to 7 minutes with the cup covered so the aromatic oils stay in. A touch of honey, lemon peel or apple brings out its natural sweetness.
Is hibiscus tea harmful?
For most people, in moderate amounts, no. Hibiscus can lower blood pressure, so it calls for caution if you take blood pressure medication and in pregnancy. It is tart and rich in anthocyanins, and great iced.