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Tea has been part of human life for thousands of years. It began in China around 2737 BC, first as a drink in religious ceremonies and later as a daily ritual and medicine. Today, tea is one of the most popular drinks worldwide. In India, it is more than just a beverage. It is a symbol of hospitality and a daily habit for millions. Every year on May 21, people celebrate International Tea Day to honour tea’s cultural, economic, and social importance. As we mark International Tea Day 2025, many wonder: Is green tea or black tea healthier for you? To get answers, we reached out to Sakshi Singh, Nutritionist, Dietetic Place, Lucknow, who shared the basics and the health benefits.
The Basics of Green Tea and Black Tea 
Both green and black tea come from the same plant, Camellia sinensis. The main difference is in how they are processed. Black tea leaves are rolled and oxidised, turning them dark brown. Green tea leaves are not oxidised, so they keep their green colour. This difference in processing changes their taste, caffeine content, and the types of antioxidants they contain.
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Shared Health Benefits
Both green and black tea are rich in antioxidants called polyphenols, which help protect the body from damage by free radicals. Drinking either tea may:
- Boost alertness and brain function (thanks to caffeine and an amino acid called L-theanine)
- Support heart health
- Reduce the risk of stroke and heart disease
- Help maintain metabolic health and lower the risk of type 2 diabetes
What Makes Green Tea Special?
Green tea is rich in a powerful antioxidant called EGCG (epigallocatechin-3-gallate). EGCG is linked to:
- Anti-cancer properties
- Protection against neurological diseases like Parkinson’s and Alzheimer’s
- Liver protection
- Anti-inflammatory effects
Green tea has slightly less caffeine than black tea, making it a good choice for people who are sensitive to caffeine. It also contains a bit more L-theanine, which can help you feel calm but alert.
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What Makes Black Tea Special?
Black tea contains unique antioxidants called theaflavins, which are formed during the oxidation process. Theaflavins may:
- Support heart health
- Help lower cholesterol and blood sugar
- Protect against obesity and metabolic syndrome
- Black tea usually has more caffeine than green tea, which can help boost energy and alertness.
Which Is Healthier? Expert Shares
Sakshi Singh explains that both green and black tea offer important health benefits. She says, “Green tea stands out for its high EGCG content, which has been linked to cancer prevention and brain health. Black tea, on the other hand, contains theaflavins that support heart health and metabolism. The choice depends on your health goals and personal preference.” She adds, “If you want to lower blood pressure or are sensitive to caffeine, green tea may be a better choice. If you need more energy or enjoy a stronger flavor, black tea is also a healthy option.”
What Does Science Say?
A study published on PubMed found that green tea was more effective than black tea in reducing blood pressure among people with hypertension. The study involved 60 patients and showed that those who drank green tea had a greater drop in both systolic and diastolic blood pressure compared to those who drank black tea. This suggests green tea may be especially helpful for people concerned about high blood pressure.
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Conclusion
Both green and black tea are healthy choices and can be part of a balanced diet. Green tea may be better for people looking to lower blood pressure or get extra antioxidants. Black tea is a good choice for those who want more caffeine and a bolder flavour. The best tea for you depends on your health needs and taste preferences. Enjoy your cup of tea on International Tea Day, knowing you are making a healthy choice, whichever type you choose!