Rooibos Tea: 5 Potential Health Benefits and How to Make It

Rooibos tea, frequently referred to as “red bush tea” or “African red tea”, is made from the fermented leaves of the aspalathus linearis shrub, native to South Africa. 

While it wasn’t commercially produced for export until the 1930s, Dutch settlers in South Africa have been brewing it since the 1700s. 

This reddish-brown tea has a sweet, earthy flavor and is often consumed as an alternative to green or black tea. You can enjoy it as a hot beverage, sometimes with milk and sugar, or you can use it to make iced tea, espressos, lattes, and cappuccinos.

Now, if you’re looking to enjoy the potential benefits of Rooibos tea, note  you can find it in your local market as tea bags or extracts for flavoring. Some cosmetic products even include it as an additive in cosmetic products.

Let’s get right straight into it and see what are the potential benefits of Rooibos tea.

You may read: 7 Potential Health Benefits of Hibiscus Tea: According to Patients and Doctors

Top 5 Potential Health Benefits of Rooibos Tea

Rooibos tea is known for being a comforting beverage, yet studies have found several potential health benefits that make Rooibos tea a great option for those looking to achieve a healthier lifestyle.

Although research still needs to be carried out to further study the benefits of consuming Rooibos tea, these are the top 5 potential benefits of the beverage, according to science:

1. It’s a Caffeine-Free Choice

Rooibos tea stands out as a caffeine-free option, unlike black or green teas, which contain caffeine. While caffeine is safe in moderation, excessive consumption can lead to side effects like anxiety, insomnia, heart palpitations, and headaches.

Besides being caffeine-free, Rooibos tea is actually lower in tannins, a component that has been linked to the inhibition of the absorption of certain nutrients such as iron, according to research.

2. Might Aid with Weight Loss

Following our list with the top 5 potential health benefits of Rooibos tea is its potential to aid weight loss. 

The thing is Rooibos tea is nearly calorie-free, therefore, this beverage is a great option for those aiming to lose or maintain a healthy weight.

Keep in mind, however, adding sweeteners like sugar or honey to your Rooibos tea can alter the calorie content, so watch out!

Research suggests that Rooibos tea may help with weight management by increasing leptin levels. This hormone sends signals to the brain to suppress hunger and regulate food intake. 

The same study also found that Rooibos tea has the potential to boost metabolism and limit the formation of new fat cells, which makes it a good option for those in a weight-loss journey.

3. Might Increase Heart Health

Rooibos tea’s antioxidants have been linked to lower blood pressure, improved cholesterol levels, and a reduced risk of developing cardiovascular disease. These benefits can protect against heart conditions, including heart attacks and strokes.

4. Can Help Regulate Diabetes

Studies indicate that Rooibos tea can lower blood sugar levels, aiding those with diabetes in managing their blood sugar and reducing the risk of complications.

The antioxidant aspalathin in Rooibos tea can also reduce inflammation resulting from high blood sugar, although further research in humans is required to confirm its effectiveness.

You may also read: Chamomile Tea: 6 Potential Health Benefits

5. It’s Packed with Nutrients

While rich in antioxidants, Rooibos tea contains limited vitamins, minerals, or nutrients, therefore keep that in mind when consuming. 

Rooibos tea contains trace amounts of copper, fluoride, potassium, iron, calcium, and magnesium. So keep that in mind!

Serving Size and Considerations

An 8-ounce serving of Rooibos tea with no additives has zero calories, protein, fat, carbohydrates, fiber, or sugar. However, if you add nonfat milk, it contains 80 calories, 4 grams of protein, and 16 grams of both carbohydrates and sugar.

Since plain Rooibos tea has no calories, the risk of excessive consumption is low. However, when sweeteners like sugar or honey are added, it can lead to higher calorie intake.

How to Make the Best Rooibos Tea

We’ve already covered the numerous potential health benefits of Rooibos tea, but how to make it? Well, here’s a simple recipe to brew a delicious cup of Rooibos tea.

Ingredients

• 1 Rooibos tea bag or, if you’re working with loose-leaf Rooibos tea, use from 1-2 teaspoons
• Fresh, filtered water
• Optional: Honey, sugar, milk, or lemon for added flavor

Equipment

• A teapot or a teacup
• A kettle or a saucepan
• A tea strainer (if using loose-leaf Rooibos)

Instructions

Boil Water

• Fill your kettle or saucepan with fresh, filtered water.

• Bring the water to a rolling boil. Rooibos tea is robust, so you can use water that’s just below boiling if you prefer.

Preheat your Teapot or Teacup

• If you’re using a teapot, add a small amount of boiling water to preheat it. Swirl the hot water for a while and discard it.
• If you’re using a teacup, you can skip this step.

Add Rooibos Tea

• Place the Rooibos tea bag into your teapot or teacup.
• If using loose-leaf Rooibos, add 1-2 teaspoons to a teapot or use a tea strainer in your teacup.

Pour Boiling Water

Carefully pour the freshly boiled water over the Rooibos tea bag or leaves. Ensure the tea is fully immersed.

Steeping Time

• Place the lid on the teapot or cover your teacup with a saucer to trap the aroma.

• Allow the Rooibos tea to steep for at least 5 minutes. For a bolder flavor and more antioxidants, you can steep it for up to 10 minutes. Rooibos doesn’t become bitter with longer steeping times like some other teas.

Remove the Tea Bag or Strainer

After the desired steeping time, carefully remove the tea bag or tea strainer to prevent over-steeping.

Optional Additions

• Rooibos tea has a naturally sweet, earthy flavor, but you can enhance it according to your preference.

• If you like your tea sweet, go ahead and add a teaspoon of your favorite sweetener. Either honey or sugar work great.

• A dash of milk or a slice of lemon can provide a creamy or tangy twist.

Enjoy

Sip your Rooibos tea while it’s still warm. It’s a perfect caffeine-free beverage to enjoy any time of day.

Rooibos tea’s versatile flavor profile allows for a variety of personal touches. Experiment with different additions to make the perfect cup of Rooibos tea tailored to your taste.

Keep reading: Top 10 High Protein Foods, Healthy and Nutritious