5 Health Benefits of Rooibos Tea & 5 Tips

Diana Barkley (Senior Editor)

Rooibos is a great choice of tea for most people. There are no reported side effects that are serious, it’s caffeine-free, and offers loads of lovely benefits for your mind and body. In this article, we’ll show you how to best add rooibos tea to your diet and what benefits await you.

Rooibos tea history dates back to South Africa 300 years ago, where it was first discovered by European explorers in the mountains of Cederberg. Its actual history is likely much older. Since then, it’s become wildly popular across the world for its mellow flavors and range of health benefits.

What Rooibos Tea Is: Interesting Facts

What Rooibos Tea Is: Interesting Facts

Rooibos tea is made from the leaves of the aspalathus linearis bush, which is grown in the hills of South Africa’s western coast.

It’s a herbal tea with no relation to green or black teas. The name ‘rooibos’ translates to ‘red bush’, so you could call it red tea.

Rooibos tea contains no calories and no caffeine. It’s mild and you can enjoy several cups (up to six) per day with no concern for ill effects. Best of all, it’s perfectly safe to drink throughout pregnancy and when breastfeeding, too.

Origin and Where Rooibos Tea Comes From

Origin and Where Rooibos Tea Comes From

Rooibos tea comes from the western coastal area of South Africa. It’s still grown on the hills of the Cederberg mountain range today.

European explorers discovered this special tea over 300 years ago, though it was likely enjoyed for a long time before that.

What Rooibos Tea Is Made Of

What Rooibos Tea Is Made Of

This herbal tea is made from the dried leaves of the Aspalathus linearis bush. Rooibos tea is generally dried in the sun, which is what also changes the color of the leaves to its signature deep red.

Like green and black teas, rooibos can come in a variety of flavors and blends. Some of the most popular blends include citrus fruits, vanilla, spices, berries, and caramel.

Since rooibos tastes a little like caramel and vanilla on its own, some of these flavors really enhance its taste and make it a treat.

What Rooibos Tea Tastes Like

What Rooibos Tea Tastes Like

Rooibos tea on its own tastes mellow with sweet, nutty notes, as well as flavors of caramel, honey, and vanilla. It’s less bitter than other teas and doesn’t have any acidity.

For this reason it pairs well with a variety of other flavors, including caramel, vanilla, chocolate, and some fruits.

Does Rooibos Tea Have Caffeine?

Rooibos tea doesn’t contain any caffeine, making it a great alternative to caffeinated green or black teas. This also makes it an option if you’re pregnant or breastfeeding or otherwise want to replace a caffeinated beverage with something that’s similar but caffeine free.

Red Rooibos Tea

Red Rooibos Tea

Rooibos tea is also known as ‘red rooibos’ or ‘red bush tea’ because of the oxidation process the leaves undergo after harvesting.

When they are dried in the African sunshine, rooibos leaves turn their distinctive deep mahogany red color. When brewed, the tea also looks slightly red in color, which is where the name comes from.

Nutritional Facts and Calories of Rooibos Tea

Nutritional Facts and Calories of Rooibos Tea

Rooibos tea on its own contains no fat, protein, carbohydrates, sugar, fiber, or calories. This makes it a great diet-friendly drink.

You can enjoy plain rooibos tea hot or iced, and have up to six cups per day with virtually no concern for side effects.

This tea is known for its vast health benefits, largely thanks to its vitamin and mineral contents. Rooibos contains flavonols, alpha hydroxy acid, magnesium, zinc, calcium, iron, vitamin C, and a range of helpful antioxidants.

Health Benefits of Drinking Rooibos Tea

Health Benefits of Drinking Rooibos Tea

Rooibos tea has plenty of health benefits that are great for your body and mind. If you want to reap some of the most beneficial ones, take a look at our list below.

Bear in mind that, even though you can have up to six cups per day, you may wish to start with only a little.

Once you understand how your body reacts, you can work your way up to a dosage that suits your needs, as with any tea.

Rooibos Tea is Full of Beneficial Antioxidants

Rooibos Tea is Full of Beneficial Antioxidants

This fantastic tea is filled with antioxidants, including quercetin and aspalathin.

Quercetin is said to help with blood sugar levels, inflammation, and more. Aspalathin is said to have potentially beneficial effects on diabetes and reduce the risk of heart problems.

It Doesn’t Contain Caffeine and is Low in Tannins

It Doesn’t Contain Caffeine and is Low in Tannins

Caffeine may cause nervousness, nausea, an increased heart rate, and even insomnia. It could even contribute to anxiety and too much may cause miscarriage and other health problems for pregnant women and their babies.

Large amounts of tannins, present in some teas and coffees, can cause nausea, stomach upset, and even liver damage. Therefore a lack of both is beneficial to those susceptible to these problems, as well as pregnant women.

Rooibos Tea May Contribute to Better Heart Health

Rooibos contains high levels of flavonols which are said to help protect your heart. The reason flavonols are so beneficial is their antioxidant and inflammatory properties.

Flavonols are also said to have a helpful effect on your cholesterol levels, blood pressure, and could even help prevent the development of dangerous blood clots.

It May Reduce the Risk of Cancer and Type 2 Diabetes

It May Reduce the Risk of Cancer and Type 2 Diabetes

Early studies on animals have shown that rooibos tea may help in the prevention of tumor growth and even slow down aging.

With that said, if you have a type of cancer that is sensitive to hormones, you may wish to avoid rooibos tea. It could potentially increase your estrogen levels, meaning it could have unwanted effects on hormone-sensitive cancers.

Rooibos Tea May Improve Your Gut Health

Rooibos Tea May Improve Your Gut Health

The popular Rooibos tea contains certain compounds that may help ease stomach pain. These nutrients have antispasmodic events, meaning they help relax your digestive system, which could ease pains and discomfort.

Rooibos may also help in the reduction of hyperactivity in your intestines, so it could also be useful in gently preventing digestive problems such as diarrhea.

Potential Risks

Potential Risks

Unlike other teas, rooibos has scarcely any potential risks associated with its use. The side effects we do know about are entirely to do with overconsumption.

With that said, if you suffer from certain hormone-sensitive conditions or cancers, you may wish to speak to your doctor before adding rooibos tea to your diet.

Too Much Rooibos Tea Could Increase Liver Enzyme

Too Much Rooibos Tea Could Increase Liver Enzyme

There is a potential risk of developing liver problems if you drink vast amounts of rooibos tea daily for extended periods of time.

Experts suggest that you’d need to have around 10 cups of rooibos tea per day for over a year to cause any kind of damage. However cases of this appear to have been rare.

Too Much Rooibos May Increase Your Estrogen Levels

Rooibos tea is known to contain trace amounts of phytoestrogens, which mimic the hormone estrogen in female bodies. This means rooibos tea may increase estrogen levels, which could cause issues for those currently battling some types of hormone-sensitive cancers.

Is Rooibos Tea in Pregnancy Good For You?

Is Rooibos Tea in Pregnancy Good For You?

Rooibos tea is one of the best teas you can enjoy during pregnancy. It contains no caffeine, but is full of antioxidants and helpful minerals and vitamins.

It’s one of the few herbal teas you can safely enjoy when pregnant and breastfeeding.

You can even enjoy rooibos during your first trimester, making it the perfect alternative choice if you’re used to having a hot cup of tea or coffee in the morning.

Besides being a safe choice to enjoy in pregnancy, rooibos tea actually also offers a range of benefits. This includes potentially relieving symptoms of nausea, reducing stress, improving sleep, increasing milk production, and maintaining good skin elasticity which may help prevent stretch marks.

As no extensive tests have been conducted on pregnant women with regards to rooibos tea, you’ll want to stick to 2 to 3 cups per day maximum just to be safe.

If you’re trying for a baby, you may also wish to consider that rooibos contains phytoestrogens. These could potentially decrease fertility levels, though rooibos tea only contains small amounts. If in doubt about any of the above, always speak to your doctor first.

Simple Guide for Making the Perfect Rooibos Tea

Simple Guide for Making the Perfect Rooibos Tea

Rooibos tea is great on its own and will present you with loads of sweet, nutty, caramel-y flavors. Rooibos tea latte, however, is even better.

You can experiment with whole milk or semi-skimmed, or add your preferred plant-based milk instead. Almond would be a particularly good choice in this case, as it’ll enhance the sweet and nutty flavors already present in rooibos.

Ingredients:

• 1/2 cup of rooibos tea (use two tea bags if you like it a little stronger)
• 1 cup of a steamed milk of your choice
• honey or caramel syrup

And here’s how you do it:

1. Boil a kettle. Brew your tea per package instructions, steeping it a little longer for extra strength. Pour into two cups.
2. Add a spoonful of honey or caramel syrup to each cup, and stir until combined.
3. Top with the steamed milk and some extra syrup, per your liking. Enjoy.

Tips for Drinking and Serving Rooibos Tea

Tips for Drinking and Serving Rooibos Tea

As you’ll know by now, rooibos tea is great on its own. Adding some select ingredients for extra flavor, sweetness, or a touch of creaminess takes it to the next level.

Experiment with your favorite rooibos-based tea recipes. Here is some inspiration to start with.

Add Honey for Some Sweetness

Add Honey for Some Sweetness

Honey is great for your gut health, nervous system, and your heart. It’s also full of helpful antioxidants and other beneficial properties.

In short: if you add honey to your rooibos tea, you’ll not just get to enjoy a sweeter tea, you’ll also be doing an added service to your health and wellbeing.

Make a Rooibos Tea Latte

Make a Rooibos Tea Latte

If you’ve read our recipe above, you’ll likely be tempted to make a rooibos tea latte at home. It’s as delicious (if not better) than a coffee or black tea-based latte, minus the added caffeine.

Enjoy a rooibos latte with your favorite dairy or plant-based milk, some added honey, and perhaps a dash of cinnamon for added warmth.

Enjoy Some Iced Rooibos Tea

Iced Rooibos Tea

Iced rooibos tea is a refreshing treat for hot summer days. Combine freshly-brewed and cooled rooibos tea with lemon, mint leaves, sugar, and ice.

Don’t like mint? Add a handful of frozen raspberries or chunks of peach instead. Make sure you make a large batch of this, as you’ll definitely want to have more.

Hacks and Tips

Hacks and Tips

If rooibos tea drinks are just not enough for you, we’ve got some flavorful hacks you’ll enjoy. Below are two delicious inspirations for recipes you can make at home.

Rooibos tea adds a lovely depth of flavor with hints of vanilla, caramel, and nuttiness to any recipe. This makes it a great choice as a ‘spice’, too.

Make a Rooibos Tea Marinade

Make a Rooibos Tea Marinade

There are some delicious chicken-based recipes available online, which are marinated using rooibos tea.

One delicious mix includes a strong brew of rooibos tea, sweet chili sauce, olive oil, onion, coriander, paprika, and cayenne pepper, seasoned to taste with salt and pepper.

Ideally you’d marinade your chicken or chicken pieces in this sauce for up to 24 hours, before cooking in an oven. The rooibos in this marinade adds a lovely nutty, sweet flavor and fragrance.

Bake Some Rooibos Tea Cookies

Bake Some Rooibos Tea Cookies

If you like earl gray cookies, you’ll enjoy rooibos tea cookies. You could probably just substitute the earl gray for rooibos if you already have a favorite recipe.

If not, some of the most delicious cookies are made with granulated sugar, rooibos tea leaves, flour, powdered sugar, salted butter, milk, and plenty of vanilla.

They’re fragrant and have plenty of tea flavor — perfect to enjoy alongside a hot cup of freshly brewed rooibos tea.

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