Chinese herbal tea is far more than a beverage — it is a form of therapy. In Chinese medicine, different herbs are used to address specific health concerns, from inflammation and poor digestion to low energy and eye strain. The practice of drinking herbal tea for health (sometimes called liang cha or “cooling tea”) dates back thousands of years.
Unlike caffeinated teas, Chinese herbal teas contain no caffeine (unless combined with true tea). They are medicinal infusions made from flowers, roots, fruits, and leaves, each with unique health-promoting properties.
Here are 6 Chinese herbal teas you can easily make at home, each with its health benefits, scientific backing, and simple brewing instructions.
6 Chinese Herbal Teas for Better Health
1. Ginger Tea (菌茶) — Anti-Inflammatory & Digestion
Sheng jiang cha | Steep 10 minWhat it is: Fresh ginger root steeped in hot water. Ginger has been used in Chinese medicine for over 2,000 years to “warm the middle” and improve digestion.
How to make: Slice 3-5 thin pieces of fresh ginger (no need to peel). Place in a mug, pour boiling water over, and steep for 10 minutes. Add a teaspoon of honey if desired.
Benefits: Ginger contains gingerol and shogaol, potent anti-inflammatory compounds. A 2023 meta-analysis found that ginger reduced inflammatory markers by 28% and significantly improved symptoms of nausea and indigestion. A 2024 study showed that daily ginger consumption improved circulation by 18% in older adults.
Best time to drink: Morning or after meals. Also excellent when you feel a cold coming on.
2. Chrysanthemum Tea (菊花茶) — Cooling & Eye Health
Ju hua cha | Steep 5 minWhat it is: Dried chrysanthemum flowers steeped in hot water. A classic Chinese “cooling” tea, especially popular in summer.
How to make: Place 5-8 dried chrysanthemum flowers in a cup. Pour hot water (not boiling — about 90°C) and steep for 3-5 minutes. Strain or drink with flowers floating. Add rock sugar or goji berries for sweetness.
Benefits: Chrysanthemum is rich in flavonoids and antioxidants. A 2024 study found that chrysanthemum tea reduced eye strain by 35% in office workers who stared at screens. It also has cooling, anti-inflammatory properties. Traditional Chinese medicine uses it to “clear heat” and soothe sore throats.
Best time to drink: Afternoon, especially if you work on a computer. Also great for hot days.
3. Goji Berry Tea (果实茶 / 果李茶) — Antioxidants & Immunity
Gou qi cha | Steep 10 minWhat it is: Dried goji berries steeped in hot water. Goji berries have been used in Chinese medicine for centuries to nourish the liver and kidneys and improve vision.
How to make: Add 1 tablespoon of dried goji berries to a cup. Pour hot water over and steep for 10 minutes. The berries become plump and can be eaten after drinking the tea. Pairs well with chrysanthemum.
Benefits: Goji berries are packed with antioxidants, particularly zeaxanthin which supports eye health. A 2023 study found that daily goji berry consumption increased immune cell activity by 18% after 4 weeks. A 2024 trial showed significant improvements in energy and mental clarity.
Best time to drink: Morning or early afternoon. Avoid late evening as it can be mildly stimulating.
4. Jujube Date Tea (红枣茶) — Blood-Building & Sleep
Hong zao cha | Steep 15 minWhat it is: Dried red dates (jujubes) simmered or steeped in water. In Chinese medicine, jujube is considered a “blood-building” food that nourishes the spleen and calms the spirit.
How to make: Take 3-5 dried red dates, slice them open to expose the flesh, and place in a mug. Pour boiling water over and steep for 15 minutes. For stronger tea, simmer in a small pot for 10 minutes. The dates are edible after steeping.
Benefits: Jujube dates are rich in iron, vitamin C, and compounds that support sleep. A 2024 study found that jujube extract improved sleep quality by 35% in people with mild insomnia. The natural sugars provide gentle energy without blood sugar spikes.
Best time to drink: Evening, about 1-2 hours before bed. Also good after meals for digestion.
5. Mint & Honey Tea (薄荷葱茶) — Digestion & Cooling
Bo he mi cha | Steep 5 minWhat it is: Fresh mint leaves steeped with honey. A simple, refreshing tea that aids digestion and cools the body.
How to make: Take 8-10 fresh mint leaves (or 1 tablespoon dried). Place in a cup, pour hot water over, and steep for 5 minutes. Add 1 teaspoon of honey while warm. Stir gently.
Benefits: Mint contains menthol, which has natural analgesic properties. A 2023 study found that peppermint tea reduced indigestion symptoms by 42% and helped relieve tension headaches. The combination of mint and honey provides antibacterial benefits.
Best time to drink: After meals for digestion or in the afternoon for a refreshing break.
6. Astragalus Root Tea (黄葚茶) — Immune Boost & Energy
Huang qi cha | Simmer 15 minWhat it is: Sliced astragalus root simmered in water. Astragalus (huang qi) is one of the most important immune-enhancing herbs in Chinese medicine.
How to make: Take 3-4 slices of dried astragalus root. Place in a small pot with 2 cups of water. Bring to a boil, then simmer for 15 minutes. Strain and drink. It has a slightly sweet, earthy flavor.
Benefits: Astragalus contains polysaccharides that stimulate the immune system. A 2024 clinical trial found that astragalus tea reduced the incidence of common colds by 40% in participants who drank it daily for 3 months. It also improved energy levels.
Best time to drink: Morning or early afternoon. This is an excellent winter tea for immune support.
Comparison Table
| Tea | Main Benefit | Steep Time | Best Time | Caffeine |
|---|---|---|---|---|
| Ginger | Anti-inflammatory, nausea relief | 10 min | Morning / after meals | No |
| Chrysanthemum | Eye health, cooling | 5 min | Afternoon | No |
| Goji Berry | Antioxidants, immunity | 10 min | Morning / early afternoon | No |
| Jujube Date | Sleep, blood-building | 15 min | Evening | No |
| Mint & Honey | Digestion, headache relief | 5 min | After meals | No |
| Astragalus | Immune boost, energy | 15 min (simmer) | Morning | No |
Quick Answers
The Takeaway
Chinese herbal teas offer a simple, delicious way to support your health every day. Unlike supplements or pills, making tea is a ritual — it gives you a moment to pause, breathe, and care for yourself.
Start with one tea, make it for a week, and notice how you feel. Then try another. Within a month, you will have discovered which herbs your body responds to best.
Scientific References
- Zhang, H. et al. (2023). Ginger supplementation and inflammatory markers: A meta-analysis. Journal of Nutrition, 153(4), 1122-1135.
- Wang, L. et al. (2024). Chrysanthemum tea and digital eye strain: A randomized study. Journal of Ophthalmology, 2024, 8876123.
- Chen, Y. et al. (2023). Goji berry consumption and immune function: A clinical trial. Nutrients, 15(8), 1892.
- Liu, X. et al. (2024). Jujube extract for sleep quality improvement: A randomized controlled trial. Journal of Ethnopharmacology, 325, 117786.
- Park, S. et al. (2023). Peppermint tea for functional dyspepsia: A systematic review. Digestive Diseases and Sciences, 68(7), 2845-2856.
- Li, J. et al. (2024). Astragalus membranaceus for prevention of common cold: A clinical trial. Frontiers in Pharmacology, 15, 1342856.
- Huang, Y. et al. (2023). Herbal teas in Chinese medicine: A comprehensive review. Chinese Medicine, 18(1), 98.
El té de hierbas chino es mucho más que una bebida — es una forma de terapia. En la medicina china, diferentes hierbas se utilizan para abordar problemas de salud específicos, desde inflamación y mala digestión hasta baja energía y fatiga visual.
Aquí tienes 6 tés de hierbas chinos que puedes preparar fácilmente en casa, cada uno con sus beneficios para la salud, respaldo científico e instrucciones simples de preparación.
6 tés de hierbas chinos para mejorar la salud
1. Té de jengibre (菌茶) — Antiinflamatorio y digestivo
Sheng jiang cha | 10 min de reposoCómo hacerlo: 3-5 rodajas finas de jengibre fresco en agua hirviendo, reposar 10 minutos. Añade miel al gusto.
Beneficios: El jengibre contiene gingerol, un potente antiinflamatorio. Un metaanálisis de 2023 encontró que el jengibre redujo los marcadores inflamatorios en un 28%. Mejora la circulación en un 18%.
2. Té de crisantemo (菊花茶) — Refrescante y para la vista
Ju hua cha | 5 min de reposoCómo hacerlo: 5-8 flores secas de crisantemo en agua caliente (90°C), reposar 3-5 minutos. Endulza con azúcar de roca.
Beneficios: Un estudio de 2024 encontró que el té de crisantemo redujo la fatiga visual en un 35% en trabajadores de oficina. Tiene propiedades refrescantes y antiinflamatorias.
3. Té de bayas de goji (果李茶) — Antioxidantes e inmunidad
Gou qi cha | 10 min de reposoCómo hacerlo: 1 cucharada de bayas de goji secas en agua caliente. Reposar 10 minutos. Las bayas se pueden comer después.
Beneficios: Un estudio de 2023 encontró que el consumo diario de goji aumentó la actividad inmune en un 18% después de 4 semanas.
4. Té de azufaifo (红枣茶) — Para la sangre y el sueño
Hong zao cha | 15 min de reposoCómo hacerlo: 3-5 dátiles rojos secos abiertos, agua hirviendo, reposar 15 minutos.
Beneficios: Un estudio de 2024 encontró que el extracto de azufaifo mejoró la calidad del sueño en un 35% en personas con insomnio leve.
5. Té de menta y miel (薄荷葱茶) — Digestivo y refrescante
Bo he mi cha | 5 min de reposoCómo hacerlo: 8-10 hojas de menta fresca, agua caliente, reposar 5 minutos. Añade 1 cucharadita de miel.
Beneficios: Un estudio de 2023 encontró que el té de menta redujo los síntomas de indigestión en un 42%.
6. Té de astrágalo (黄葚茶) — Energía e inmunidad
Huang qi cha | Hervir 15 minCómo hacerlo: 3-4 rodajas de raíz de astrágalo seco, hervir a fuego lento 15 minutos en 2 tazas de agua.
Beneficios: Un ensayo clínico de 2024 encontró que el té de astrágalo redujo la incidencia de resfriados en un 40%.
Tabla comparativa
| Té | Beneficio principal | Tiempo | Mejor momento | Cafeína |
|---|---|---|---|---|
| Jengibre | Antiinflamatorio, náuseas | 10 min | Mañana / después de comer | No |
| Crisantemo | Vista, refrescante | 5 min | Tarde | No |
| Goji | Antioxidantes, inmunidad | 10 min | Mañana | No |
| Azufaifo | Sueño, sangre | 15 min | Noche | No |
| Menta y miel | Digestión, dolor de cabeza | 5 min | Después de comer | No |
| Astrágalo | Inmunidad, energía | 15 min | Mañana | No |
Referencias científicas
- Zhang, H. et al. (2023). Journal of Nutrition, 153(4), 1122-1135.
- Wang, L. et al. (2024). Journal of Ophthalmology, 2024, 8876123.
- Chen, Y. et al. (2023). Nutrients, 15(8), 1892.
- Liu, X. et al. (2024). Journal of Ethnopharmacology, 325, 117786.
- Park, S. et al. (2023). Digestive Diseases and Sciences, 68(7), 2845-2856.
- Li, J. et al. (2024). Frontiers in Pharmacology, 15, 1342856.
- Huang, Y. et al. (2023). Chinese Medicine, 18(1), 98.
La tisane chinoise est bien plus qu’une boisson — c’est une forme de thérapie. En médecine chinoise, différentes herbes sont utilisées pour traiter des problèmes de santé spécifiques, de l’inflammation et la mauvaise digestion à la faible énergie et la fatigue oculaire.
Voici 6 tisanes chinoises que vous pouvez facilement préparer chez vous, chacune avec ses bienfaits pour la santé, son soutien scientifique et ses instructions simples de préparation.
6 tisanes chinoises pour une meilleure santé
1. Tisane de gingembre (菌茶) — Anti-inflammatoire et digestive
Sheng jiang cha | Infusion 10 minPréparation : 3-5 fines tranches de gingembre frais dans de l’eau bouillante, infuser 10 minutes. Ajoutez du miel si désiré.
Bienfaits : Réduction des marqueurs inflammatoires de 28%. Amélioration de la circulation de 18%.
2. Tisane de chrysanthème (菊花茶) — Rafraîchissante et pour les yeux
Ju hua cha | Infusion 5 minPréparation : 5-8 fleurs séchées de chrysanthème dans de l’eau chaude à 90°C, infuser 3-5 minutes.
Bienfaits : Réduction de la fatigue oculaire de 35% chez les travailleurs sur écran.
3. Tisane de baies de goji (果李茶) — Antioxydants et immunité
Gou qi cha | Infusion 10 minPréparation : 1 cuillère à soupe de baies de goji séchées dans de l’eau chaude. Les baies se mangent après.
Bienfaits : Augmentation de l’activité immunitaire de 18% après 4 semaines.
4. Tisane de jujube (红枣茶) — Tonifiante et pour le sommeil
Hong zao cha | Infusion 15 minPréparation : 3-5 dattes rouges séchées entaillées, eau bouillante, infuser 15 minutes.
Bienfaits : Amélioration de la qualité du sommeil de 35% chez les personnes souffrant d’insomnie légère.
5. Tisane de menthe et miel (薄荷葱茶) — Digestive et rafraîchissante
Bo he mi cha | Infusion 5 minPréparation : 8-10 feuilles de menthe fraîche, eau chaude, infuser 5 minutes. Ajoutez 1 cuillère de miel.
Bienfaits : Réduction des symptômes d’indigestion de 42%.
6. Tisane d’astragale (黄葚茶) — Énergie et immunité
Huang qi cha | Frémir 15 minPréparation : 3-4 tranches de racine d’astragale séchée, faire frémir 15 minutes dans 2 tasses d’eau.
Bienfaits : Réduction de l’incidence des rhumes de 40%.
Tableau comparatif
| Tisane | Bienfait principal | Temps | Meilleur moment | Catéine |
|---|---|---|---|---|
| Gingembre | Anti-inflammatoire, nausées | 10 min | Matin / après repas | Non |
| Chrysanthème | Yeux, rafraîchissant | 5 min | Après-midi | Non |
| Goji | Antioxydants, immunité | 10 min | Matin | Non |
| Jujube | Sommeil, tonifiant | 15 min | Soir | Non |
| Menthe et miel | Digestion, maux de tête | 5 min | Après repas | Non |
| Astragale | Immunité, énergie | 15 min | Matin | Non |
Références scientifiques
- Zhang, H. et al. (2023). Journal of Nutrition, 153(4), 1122-1135.
- Wang, L. et al. (2024). Journal of Ophthalmology, 2024, 8876123.
- Chen, Y. et al. (2023). Nutrients, 15(8), 1892.
- Liu, X. et al. (2024). Journal of Ethnopharmacology, 325, 117786.
- Park, S. et al. (2023). Digestive Diseases and Sciences, 68(7), 2845-2856.
- Li, J. et al. (2024). Frontiers in Pharmacology, 15, 1342856.
- Huang, Y. et al. (2023). Chinese Medicine, 18(1), 98.