15 Health Benefits of White Tea, According to Science (+5 Delicious Recipes)

Among all the teas known to man, the black tea, the green tea, the red tea and much, one tea stands above them all, white tea Tea. In spite of the word “white” in its name, white tea is actually pale yellow in color. It derived its name from the whitish hairs of the buds of the tea plant.

White tea, like most teas, come from the budding plant Camellia sinensis. However, what makes white tea very different from all other tea variations, is that unlike others it only uses minimally processed or young tea leaves.

This method of preparing white tea causes it to contain higher concentrations of the nutrients that are also present in its cousins. The health benefits of white tea are incomparable to the benefits of other teas.

2010 FirstFlush Yunnan Baihao Yinzhen

The consumption of White tea will provide a person with dozens of health benefits, most of which are already proven by science. Here are 15 health benefits of White tea according to science!

1. Drinking White Can Help You Lose Weight

Man’s thirst for progress has brought a lot of positive growth in our society. However, it has also contributed to countless negative changes in our lifestyles that have both affected us and those around us. One of the biggest losers in our march to progress is our health and wellbeing.

The same unhealthy lifestyle has prevented us from having enough time to keep ourselves fit through healthy diets and exercise. Stress levels in the general population have grown to staggering highs.

Diet regimes have become a thing, however, most of which are hard or impossible for us to faithfully stick to. Luckily, white tea can aid in the shedding of our fat tissues without unwanted tastes and strict food intake limitations. Studies have shown that consumption of White tea can lead to the prevention of the creation of fat cells in our body through adipogenesis.

The same study was able to show that white tea also has properties that caused already existing fat cells to commit suicide and be flushed off by our body. (1)

Key Takeaway: If you wish to lose some inches or remain fit, drinking white tea can prevent the accumulation of fat tissues and help get rid of already existing fat tissues.

2. White Tea Is Filled With Antioxidants That Are Good For The Body

Antioxidants are like the superheroes or the medical world. Antioxidants are man-made or natural substances that are known to delay the oxidation of a person’s cells. Oxidation in our body is a chemical reaction that can cause a chain reaction of damaged cells due to the free radicals released during oxidation.

White tea eliminates free radicals with the help of polyphenols. A recent study that was conducted in 2011 has shown that people that drink White tea, have lesser toxins in the body. These toxins are known to be caused by free radicals that were induced to roam the subject’s bodies. (2)

With the experiment has shown that White also boosts the body’s own neuroprotection to fight off free radicals that are harmful to us. Further researches are now being conducted to permanently cement white tea as a strong and effective antioxidant.

Key Takeaway: Drinking White is a delicious and convenient way to get our needed antioxidants.

3. White Tea Can Help Prevent Cardiovascular Disorders

Millions of lives have been claimed and thousand are still being claimed every day by the plague of Cardiovascular Diseases. The World Health Organization has tabbed heart-related diseases to be the number one cause of deaths of humans. In 2012, as much as 31% of global deaths were due to cardiovascular disorders. (3)

Many scientists believe that the modern lifestyle is to be blamed for the rise in deaths due to cardiovascular diseases. With everything becoming fast paced, humans are eating less healthy foods and more processed foods, and they are also having less and less time to exercise.

White tea can help reduce these risks by providing us flavonoids that are powerful components against Low-Density lipoproteins. LDL’s are proteins that are responsible for the buildup of fat tissues inside our bodies. They are often the cause why plaque and fat tissues are present in the blood vessels. (4)

Key Takeaway: Drinking White tea can give us flavonoids that are effective in fighting Low-density Lipoproteins, thus reducing the fat tissues present in our body and blood vessels.

4. Drinking White Tea Can Improve The Health Of Diabetic People

Diabetes is a disease characterized by the overabundance of glucose molecules in our blood streams. It can be either due to the body’s inability to produce insulin (Type 1 Diabetes) or due to the body’s inability to properly utilize the insulin that had already been produced by the body (Type 2 Diabetes).

Studies have shown that drinking White tea can benefit diabetic people in two ways. One is relieving the symptoms of the disease and the other is by reducing the root cause of the disease. One study has shown that diabetic people drinking White tea felt less polyphagia, polydipsia, polyuria, and weight loss. (5)

Another study has proved that people who drink white tea can have their glucose levels in the blood stream be lowered by as much as 48%. The levels of insulin of the same test subjects were also seen to have significantly increased compared to those that didn’t drink white tea. (6)

Key Takeaway: If you have diabetes, or someone you know does, tell them to drink White tea. White tea can be a really effective way for them to improve their wellbeing and reduce the risks of diabetes.

5. White Tea Has Powerful Antibacterial Properties

The majority of diseases are caused by bacteria that have invaded our system. A lot of which are known to hijack our immune system thus lowering our defenses against the damage that they can do to our body.

That is why when we are sick, it is necessary to drink medicines that have antibacterial properties to help the body combat these foreign invaders. A study conducted in 2004 by the Pace University of New York was able to show the antibacterial properties of White tea against common bacteria.

A sample of such bacteria is Staphylococcus infections, pneumonia, and Streptococcus infections. White tea fought off these bacteria by retarding their natural growth thus preventing them from reproducing. (7)

Key Takeaway: Drinking White tea has the potential to save lives against deadly bacteria that are known to cause complications in our bodies.

6. Drinking White Tea Can Help Fight Off Acne Breakouts

Acne is usually harmless, however, it can cause insecurities to people who have average to severe cases of it. That Is why a lot of people are willing to spend large amounts of money just to find out the perfect treatment to permanently end their acne problems. Unknowingly, they are unaware that one key solution to acne can be found in nature.

White tea has powerful antibacterial and antiseptic properties. Using the topically can kill off acne-causing bacteria on your skin, its mild acidity can also wash off dirt and oil that can clog up your pores and result in acne. (8)

You can do this simple regime by boiling a cup of White tea every night before you sleep. Drink at least three-fourths of it, that way you also benefit in White tea’s other nutrients. Leave a small amount on the cup and using a cotton ball, apply a small amount of the tea on your face and neck.

Key Takeaway: If you have an acne problem, you no longer have to look for expensive procedures to remove your acne problem. White tea already has all the properties present in other modern-day facial cleanser.

7. Drinking White Tea Is Good For Pregnant Women

White tea has three major benefits that it can provide to pregnant women. First is it can alleviate the adverse symptoms of pregnancy, second are the health benefits that the mother can get by drinking tea and the third is by reducing the probability of miscarriage during pregnancy.

Tea drinks are well known to reduce the symptoms of pregnancy such as morning sickness and insomnia. White tea specifically has the ability to ease nausea among women who are pregnant. (9)

White tea can reduce the probability of miscarriage due to its antioxidant properties. Studies have shown that women who have miscarriages often have higher levels of oxidation promoting molecules in their body. That is why by fighting off oxidation, white tea provides a greater chance of a successful pregnancy. (10)

Key Takeaway: Pregnant women can benefit in a lot of ways by drinking white tea, they can prevent the symptoms of the pregnancy and benefits from the nutrients that white tea offers.

8. White Tea Helps In Treating Cancer

The journal entitled “Cancer Prevention Research” has shown evidence linking White tea to its Anti-cancer properties. White tea was even shown to be more effective in killing cancer cells that white tea’s cousin - green tea. (11)

Another Malaysian study has also demonstrated the same anti-cancer property of white tea Tea, however, they were also able to show that not only does white tea kill cancer cells, white tea can also protect healthy cells from DNA damage. (12)

A study conducted by the Oregon University showed that due to white teas less processed and more natural components, it has higher levels of antioxidants and polyphenols. These two powerful nutrients are effective weapons against the growth and reproduction of cancer cells. (13)

Key Takeaway: White tea can potentially save hundreds if not thousands of lives with White’s powerful anti-cancer properties.

9. White Tea Can Promote Good Oral Health

Bad breath, gingivitis, and plaque buildup are some symptoms of a bad oral health. The most common cause of these diseases are bacteria that have multiplied and grown inside the mouth. Most of these are harmless but if left unchecked, they could cause worse problems such as social judgment and tooth decay.

White tea is known to have components that can block the growth and reproduction of bacteria in the mouth. White tea’s antibacterial property is believed to have originated from the presence of flavonoids, tannins, and fluoride.

Studies have shown that these three components work hand in hand to prevent the growth of bacteria. Fluoride also protects the teeth from tooth decay by strengthening the wall of the teeth. The same study has recommended that we drink 2 to 4 cups of white tea a day to enjoy these health benefits. (13)

Key Takeaway: Drinking white tea can protect your teeth from decay. White tea also has powerful antibacterial components that would stop the growth and reproduction of bacteria in our mouth, thus preventing diseases such as bad breath and gingivitis.

10. Topical Application Of White Tea Can Protect The Skin From Ultraviolet Rays

Ultraviolet rays can be both beneficial and harmful to our bodies. Studies have shown that too little ultraviolet ray exposure can cause diseases such as skeletal diseases or Vitamin D insufficiency. However, too much can cause skin cell damage which could lead to skin diseases such as cancer.

Too much UV ray can also result in the early aging of the skin damage in skin tissue and blood vessels. A research conducted in 2009 studied whether topically applying white tea on the skin can reduce the damage cause on skin cells by ultraviolet rays.

The study revealed that, although white tea did not work the same way as sun blocks do (primarily blocking UV rays), it has properties that made cells more resilient against the damages caused by UV rays on the skin. This means that skin damages caused UV rays exposure are decreased if White tea is applied on the skin. (14)

11. Drinking White Tea Can Improve Digestion

Changes in our diet and lifestyle have brought about the increase of digestive related diseases. Processed foods have now become a ‘go-to’ staple of people who have not enough time to cook healthier and safer foods. The unnatural ingredients used in these processed foods has made work harder for our digestive system due to their synthetic nature.

White tea has been proven to be beneficial for our digestion due to the presence of healthy substances in White tea which include catechins. According to a study that was published in the Journal of Agricultural and Food Chemistry, catechin has the ability to induce the body’s production of pepsin. (15)

Pepsin is the enzyme responsible for breaking down the proteins in the food we eat. White tea is considered to have the highest levels of catechin because, among all teas, it is the one that has undergone the least processing.

Key Takeaway: Drinking White tea can strengthen your digestive system by stimulating the body’s production of pepsin, an enzyme that breaks down the protein of the food we eat.

12. White Tea Can Improve Hair And Scalp Health

White tea is known to be rich in antioxidants. According to a study conducted by the University of Maryland Medical Center, antioxidants with anti-inflammatory properties such as those in White tea can strengthen the connective tissues in the scalp and prevent dandruff and other scalp diseases. (16)

Studies have also shown the ability of White tea antioxidants to prevent hair fall. A Korean study has also shown the presence of EGCG in White Tea. According to the study, EGCG has properties that improve hair growth in humans. (17)

Topical application of White tea on the scalp has also been proven to treat scalp dermatitis and battle scalp infection due to bacteria presence. (18)

Key Takeaway: Dozens of studies have proven the effectiveness of using White tea, both topically and as a drink, as an effective way to regain the youthful length and shine of our hair.

13. White Tea Can Boost Your Energy

The fact that White tea goes through the least amount of processing among all types of tea give it the highest concentration of L-theanine. L-theanine is an amino acid that can increase alertness and calms down the mind. (19)

White tea also has the least amount of caffeine in it. One adverse effect of caffeine is it dehydrates the person drinking. With the lower amount of caffeine in White tea, drinking it would actually hydrate you instead of dehydrating you.

Studies have shown that a combination of L-theanine and caffeine can boost the energy of a person if not taken in excessively. The duo can also increase the alertness of the person dramatically and reduce his feeling of tiredness. (20)

Key Takeaway: If you are in need of an energy boost and want to avoid the health risk associated with commercialized energy drinks, drinking white tea can provide you with what you need.

14. White Tea Has Powerful Anti-inflammatory Properties

The catechin is a type of antioxidant and phenol. It has a powerful ability to reduce inflammation and diseases linked to chronic inflammation such as diabetes, arthritis, and atherosclerosis. That is why it is considered as one of the most important components of white tea. (21)

Japanese researchers once studied the effects of catechins present in White tea on the recovery of muscles. The study was able to find out that the catechin has the ability to suppress the inflammation of muscles thus leading to an accelerated muscle recovery among athletes. (22)

Another powerful component of White tea against inflammation is the Epigallocatechin gallate or EGCG. The powerful combination of the EGCG and the catechin makes White tea a very potent weapon against inflammatory related diseases.

15. Drinking White Tea Can Aid In Muscle Recovery

When exercising or doing some strenuous activities, our muscles tend to get micro perforations on it. These micro-perforations are responsible for the growth and increase in mass of our muscles. That is why it is not entirely negative on our body.

However, the recovery of the muscles from these micro-perforations tend to take a significant amount of time. During the recovery stage, you may feel some muscle pain and soreness. The pain could disable us from doing other activities that are necessary for our daily survival. (23)

As stated from the previous benefits of White Tea, white tea has anti-inflammatory properties due to the presence of the antioxidants catechin and EGCG. The anti-inflammatory action of these antioxidants can aid the recovery of our muscles resulting to a shorter recovery time. (24)

5 Delicious Recipes With White Tea

White tea has been a staple drink among tea lovers worldwide. Being less processed than other varieties of tea, white tea has a powerful taste and aroma that is sure to attract any tea enthusiast. Coupled with its dozens of health benefits, you can’t just get tired of this delicious drink.

Being almost completely comprised of water, white tea can be substituted for water in any dish. White tea’s flavors are sure to infuse in any dish that you’re use it to, without overpowering your senses and stealing the limelight of your main ingredient.

Try this 5 delicious recipes that include white tea to have an experience that you won’t ever forget!

1. Bangkok Fish Curry With White Tea

An Asian favorite, this curry dish is sure to tickle your taste buds with is delicious taste and aroma!


2 whole fishes

2 cans of unsweetened Coconut milk

1 can of Coconut cream

3 tablespoons of curry paste

2 stalks of Lemongrass

3 tea bags of white tea

1 teaspoon of fresh ginger, grated

1 sliced lemon

1 clove of garlic, smashed

4 pieces of bay leaves

1 teaspoon of fish sauce

20 grams of fresh basil

1 piece of star anise

A pinch of Clove

¼ tablespoon of Cumin seeds

2 pieces of dried red peppers

2 sliced red bell peppers

1 can of water chestnuts

1 cup of fresh Bean sprouts

2 cups of Green beans

1 can of baby corn


  1. With a saucepan, combine the coconut milk, cream, curry paste, lemongrass, white tea, ginger, lemon, garlic, bay leaves, fish sauce, basil, star anise, clove, cumin seeds, red peppers, and red bell peppers. Stir them all together while cooking them for an hour with a low flame.

  2. Strain off the tea bags, lemongrass, lemon, bay leaves, pepper, and star anise.

  3. In a separate mixing bowl, combine the chestnuts, bean sprouts, green beans, and baby corn.

  4. On an oven pan, place the two fishes side by side. Top them with the vegetables that you have mixed and pour over the curry sauce that you have cooked early on.

  5. Tightly cover the fishes and cook in an oven at 350°F for about an hour.

  6. Take out the fish from the oven and serve.

  7. Enjoy your magnificent creation!

2. White Tea Smoked Chicken

Enjoy this light, delicious, and healthy dish infused with the aroma of white tea leaves!


2 pieces of small oranges

2 teaspoons of white tea leaves

5 star anise pods

1 kilogram of chicken thighs, with skin

1/4 cup of hoisin sauce

¼ cup of sriracha sauce

1.5 tablespoons of pomegranate molasses

2 tablespoons of vegetable oil

a stick of cinnamon

Ground black pepper



  1. Using a cheese grater zest one of the oranges and peel the second. Set peel and zest aside

  2. Proceed to squeeze the oranges to acquire its juices.

  3. Scatter the orange peels, star anise, cinnamon, and tea on the bottom of the smoker. Cover the smoker with a wire rack and dip tray. Place the thighs on the wire rack and season it with the salt and pepper.

  4. Place the smoker on a stove over medium flame. When the smoker begins to smoke, cover it tightly with a lid.

  5. Smoke the chicken thighs for about 20 to 25 minutes. Let it cool for five minutes with the lid on.

  6. Combine hoisin sauce, orange zest, sriracha sauce and pomegranate molasses in a small bowl.

  7. Pour the vegetable oil into a cast iron pan and place over a medium flame.

  8. Cook the chicken on both sides for about three minutes per side.

  9. Reduce flame to low, coat each side of the chicken with the glaze, and cook for five more minutes

  10. Serve the fish while hot!

3. Poached Salmon With White Tea

Get the benefits of both a healthy dish of salmon and the antioxidant properties of white tea in this delicious dish!


4 tea bags of white tea

4 crushed garlic cloves

4 sliced small gingers

4 thin slices of lemon

2 tablespoons of tamari

1 tablespoon of mirin

1 teaspoon of arrowroot powder

1 tablespoon of canola oil

4 fillets of salmon

1/4 teaspoon of fine sea salt

1 teaspoon of toasted sesame oil

2 chopped green onions

1/4 teaspoon of grounded black pepper


  1. Soak white tea bags for about 4 minutes in 2 cups of boiling water. Let the tea cool down for 2 to 3 minutes.

  2. Add ginger, garlic, tamari, lemon, and mirin to the tea and set aside.

  3. In a separate bowl, dissolve the arrowroot powder in 2 tablespoons of clean water. Set the mixture aside.

  4. With a large skillet, heat the canola oil over medium flame. Sear both sides of the salmon for about two minutes or until they turn golden brown. Pour the tea mixture into the skillet with the salmon. Bring to a boil.

  5. After a minute, reduce the heat, cover the skillet with a lid, and let it simmer until center of salmon flakes easily, and opaque. This would take about 8-10 minutes.

  6. Transfer the salmon to a plate, season to taste with pepper and salt. Cover with a foil to keep it warm.

  7. Include the dissolved arrowroot to the liquid and bring it to a boil, make sure to stir constantly until it slightly thickens, or about 1 to 2 minutes.

  8. Strain the liquid into a separate bowl. Finally, drizzle the salmon with the strained liquid and sesame oil, and garnish it with green onions.

  9. Enjoy!

4. White Tea Pizzettas

This delicious snack is sure to convince your children to eat their vegetables and to get the health benefits of white tea!


3 tablespoons of unsalted butter

2 and a half tablespoons of white tea leaves

2 medium sized butternut squashes

Olive oil

1 teaspoon of sea salt

Ground pepper

2 tablespoons of chopped onion chives


  1. Preheat your oven to 425°F. Melt butter in a small frying pan over medium heat, add 1 tablespoon of the tea and wait for the butter to foam. Remove from heat when the butter foams.

  2. Cover the pan with a lid and let is sit for 10 minutes.

  3. Separate the butter and tea using a strainer and discard the tea.

  4. With the use of a large knife, cut off the stems and the seedless necks of butternut squashes. Stand each neck try to shape the squash neck into an octagon-shaped cylinder.

  5. Slice the necks into ½ inch thick slices. Spread oil on 2 baking sheets and distribute the squash slices with at least half an inch distance from each other

  6. Crush the remaining 1 1/2 teaspoon of tea leaves and combine it with the salt.

  7. Lightly brush tea infused butter on the top of the squash slices, season them with the tea salt and pepper.

  8. Bake the squash slices for about 25 minutes, transfer onto a plate and garnish with onion chives.

  9. Serve and enjoy!

5. White Tea Infused Blackberry Sorbet

A healthy and delicious dessert? Sounds impossible right? Well not with this one! Enjoy the health benefits of White tea but the delicious taste of blackberries!


1 1/2 pounds of washed blackberries

2 cups of brewed white tea

1 1/4 cups of organic sugar


  1. Using a blender, blend the washed blackberries into a puree. Strain the puree to remove any pulp and solid chunks.

  2. Press the pulp tightly to extract any remaining blackberry juice. Discard the leftover solids.

  3. Whisk white tea and organic sugar together. Cover and refrigerate the tea for 3 hours to chill.

  4. Use an ice cream maker to combine all the ingredients.

  5. Transfer the sorbet to a container and freeze for about 3 hours.

Wrapping It Up

White tea, as its other cousins, comes from the nutrient and antioxidant filled plant Camelia sinensis. It has been believed to contain powerful components that both keep diseases at bay and increase the longevity of the user’s life.

Time and time, white tea has been proven by dozens of researchers to be able to cure multiple diseases such as hair loss, cancer, acne, cardiovascular diseases and much more. Even up until today, researchers are still finding new ways this magnificent tea is benefitting the human race.

White tea can also be added to virtually any dish you want to. Making white tea and easy to prepare and enjoyable dish. If you want to live a happy and healthy life make sure to add white tea in your diet!