White tea is made from the Camellia sinensis plant.

Its leaves and buds are picked just before they are fully open, when they’re covered in fine white hairs. This is where white tea gets its name.

Green tea and black tea are also made from the Camellia sinensis plant. However, different processing methods give them their unique flavors and aromas.

White tea is the least processed of the three teas. Because of this, it retains a high amount of antioxidants.

This is thought to be one reason why studies have linked white tea with many health benefits. For example, it may help reduce the risk of heart disease, combat skin aging and even help with weight loss.

This article lists 10 science-backed benefits of drinking white tea.

1. It’s Rich in Antioxidants

White tea is loaded with a type of polyphenols called catechins.

Polyphenols are plant-based molecules that act as antioxidants inside the body. Antioxidants protect the cells from damage by compounds called free radicals.

Too much free-radical damage can have harmful effects on the body. It is linked to aging, chronic inflammation, a weakened immune system and a variety of harmful diseases.

Fortunately, white tea seems to be one of the best types of teas for fighting free radicals. In fact, studies suggest white tea has similar antioxidant benefits to green tea, which is known for its health benefits.

Studies found that white tea powder was very effective at reducing inflammation from free radicals in human skin cells.

2. May Reduce the Risk of Heart Disease

Heart disease is the leading cause of death in the United States.

It is strongly linked to chronic inflammation, which has been associated with a variety of factors. These include diet, exercise and lifestyle habits like smoking.

Polyphenols like those found in white tea may help reduce the risk of heart disease in several ways.

For one, several studies have found that polyphenols may help relax blood vessels and boost immunity.

Other studies have found that polyphenols may prevent “bad” LDL cholesterol from becoming oxidized, which is another risk factor for heart disease.

In an analysis of five studies, scientists discovered that people who drank three cups or more of tea per day had a 21% lower risk of heart disease.

While these results suggest white tea may help lower your risk of heart disease, it’s also important to make other lifestyle changes for a healthy heart. These include eating more fruits and vegetables, exercising regularly and getting plenty of rest.

3. Could Help You Lose Weight

Green tea is often the first tea that comes to mind when you think of teas for weight loss.

However, white tea may be just as effective when it comes to burning fat.

Both teas have similar levels of caffeine and catechins like epigallocatechin gallate (EGCG), a compound in green tea linked to burning fat. Together, these compounds seem to have a synergistic effect.

A study found that white tea extract was able to stimulate fat breakdown and prevent new fat cells from being formed. This was largely due to EGCG.

A review of studies also suggests that white tea may help boost your metabolism by an extra 4–5%. This may be equal to burning an extra 70–100 calories per day.

4. Help Protect Your Teeth from Bacteria

White tea is a great source of fluoride, catechins and tannins.

This combination of molecules could help strengthen teeth by fighting bacteria and sugar.

Fluoride can help prevent dental cavities by making the surface of teeth more resistant to acid attacks by bacteria in combination with sugar.

Catechins are plant antioxidants that are abundant in white tea. They’ve been shown to inhibit the growth of plaque-causing bacteria.

Tannins are another type of polyphenol in white tea. Studies show that the combination of tannins and fluoride could also inhibit the growth of plaque-causing bacteria.

5. Has Compounds That May Fight Cancer

Cancer is the second most common cause of death in the United States.

Several studies have found that white tea may have anti-cancer effects.

Studies found that white tea extract triggered cell death in several types of lung cancers.

Other studies looked at the effects of white tea on colon cancer cells.

The studies discovered that white tea extract suppressed the growth of colon cancer cells and stopped them from spreading. The antioxidants in white tea extract also protected normal cells from damage by harmful molecules.

6. May Lower the Risk of Insulin Resistance

Insulin is an incredibly important hormone. It helps move nutrients from the bloodstream into the cells to be used or stored for later.

However, as a result of several factors, including high sugar consumption, some people stop responding to insulin. This is called insulin resistance.

Insulin resistance is very common and is linked to many chronic health conditions, including type 2 diabetes, heart disease and metabolic syndrome.

Interestingly, studies have found that polyphenols like the ones in white tea may lower your risk of insulin resistance.

Stusiea have found that EGCG and other polyphenols found in white tea may enhance the effects of insulin and prevent high blood sugar levels.

In an analysis of 17 studies with over 1,100 people, scientists found that the molecules inside teas, like polyphenols, significantly reduced blood sugar and insulin levels.

7. Compounds in White Tea May Protect Against Osteoporosis

Osteoporosis is a health condition in which the bones become hollow and porous.

It affects as many as 44 million Americans over the age of 50, and may lead to fractures and a lower quality of life.

Studies have shown that free radicals and chronic inflammation may accelerate osteoporosis. These two factors may suppress cells that aid bone growth and promote cells that break down bones.

Conversely, catechins that are found in white tea have been shown to fight these risk factors. They’re thought to suppress cells that break down bones.

These catechins are abundant in white tea compared to other types of teas.

8. May Help Combat Skin Aging

As people grow older, it’s normal for their skin to wrinkle and become looser.

Skin aging happens in two main ways — internal aging and external aging.

External aging occurs when environmental factors damage skin and promote aging. For example, the sun’s UV rays can damage skin over time through inflammation.

Internal aging is also known as natural aging. It is caused by damage from a variety of factors inside your body, like free radicals and certain enzymes.

Enzymes called elastase and collagenase may damage the skin’s fiber network, which normally helps it stay tight and firm.

The compounds in white tea may help protect your skin from the effects of both internal and external aging.

Scientists discovered that applying white tea extract to the skin helped protect against the harmful effects of the sun’s UV rays.

Many studies have found that polyphenols, which are found in white tea, can suppress several cellular components that may damage the fiber network that helps the skin stay tight and firm.

9. May Help Protect Against Parkinson’s and Alzheimer’s Diseases

Compounds in white tea, like the polyphenol EGCG, may lower the risk of developing Parkinson’s and Alzheimer’s disease.

 Studies have shown that EGCG can suppress free radicals, reduce inflammation and reduce other risk factors for both diseases.

For example, several studies have shown that EGCG can prevent proteins from inappropriately folding and clumping together.

This is a risk factor for both Parkinson’s and Alzheimer’s disease. Misfolded and clumped proteins can promote inflammation and damage nerves in the brain.

There are also several human studies that have linked drinking tea with a lower risk of both diseases.

For example, a review of eight studies with over 5,600 people found that people who drank tea had a 15% lower risk of Parkinson’s disease than people who did not drink tea.

Another analysis of 26 studies and more than 52,500 people found that drinking tea daily was linked with a 35% lower risk of brain disorders like Alzheimer’s disease.

10. It Is Easy to Prepare

White tea is not only healthy — it is also very easy to prepare.

Simply add loose white tea to a pot and pour hot water over the tea leaves. Let the leaves steep for five to eight minutes, then strain and serve the tea.

Ideally, the water should be 170–185°F (75–85°C). Avoid using boiling water because it can ruin the delicate flavor of white tea.

Instead, bring the water to a rolling boil, then let it sit for a minute or two to cool down.

White tea has a subtle yet refreshing taste. It can be enjoyed both hot or as a cold brew.

If you prefer a stronger tea, then you can add more dry leaves if you’d like. It’s best to experiment until you create the right flavor balance for your taste preferences.

The Bottom Line

White tea is packed with antioxidants, which makes it an incredibly healthy tea.

Studies have linked white tea and its components to a variety of impressive health benefits, including a lower risk of heart disease and cancer. It may also help you lose weight.

As white tea gains in popularity thanks to impressive health benefits, consumption of white tea and its effects  is being studied as much as other teas, like green tea. 

All told, white tea is a great addition to your diet and it is easy to prepare. It has a subtle yet refreshing taste and can be enjoyed both hot and as a cold brew.