Teas that can boost your energy without the jitters

If you are feeling that mid-afternoon slump, you are reaching for another cup of coffee. But before you do, let me share some tea-riffic alternatives that can perk you up without the jitters. Let's dive into the world of teas that can boost your energy, all backed by expert advice.

Black tea is like that reliable friend who's always there when you need a pick-me-up. It's packed with caffeine—about 47 mg per 8-ounce cup—which can give you a gentle energy boost. Plus, it's rich in antioxidants that help combat free radicals in your body. 

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Registered dietitian Kristin Draayer, M.S., RDN, CPT, suggests steeping black tea for 3 to 5 minutes. She told Eatingwell that "a longer steep time extracts more caffeine but can also make the tea more bitter." So, find your sweet spot!

If you're watching your sugar intake, avoid sweetened black teas. As dietitian Lindsay Fencl, RD, CD, points out, "Black tea is commonly consumed as 'sweet tea,' which is higher in calories and sugar." Opt for unsweetened versions to keep it healthy.

 Green Tea: Calm Alertness

Green tea is your go-to if you're looking for a milder caffeine kick. With about 29 mg of caffeine per 8-ounce serving, it provides a gentle lift. Green tea also contains L-theanine, an amino acid that promotes calmness and improves focus. Plus, it's loaded with antioxidants that support overall health. 

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Matcha: The Antioxidant Powerhouse

Matcha is like green tea on steroids. Made from finely ground whole tea leaves, it offers a more concentrated source of caffeine and antioxidants. Depending on the amount of powder and brewing time, a typical 2- to 4-gram serving contains 38 to 176 mg of caffeine. This means a more robust energy boost and a rich, earthy flavor. 

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Yerba Mate: South American Stamina

Yerba mate is a traditional South American tea known for its robust caffeine content. It's been shown to improve cognitive function and focus. Some studies suggest it may also positively influence the gut microbiome and immune system. So, if you're feeling adventurous, give yerba mate a try!

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White Tea: The Gentle Lift

White tea offers a delicate flavor with a modest caffeine content—approximately 6 to 55 mg per cup- for those who prefer a subtler boost. It's made from young tea leaves and is less processed, preserving more of its natural antioxidants. Sip on white tea for a gentle pick-me-up that's both refreshing and beneficial.

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A Quick Heads-Up

 While tea is fantastic, too much caffeine can lead to issues like anxiety, insomnia, or a rapid heartbeat. Experts recommend limiting caffeine intake to 400 mg per day for most adults and 200 mg per day during pregnancy. Also, if you have iron-deficiency anemia, be aware that black tea contains tannins, which can interfere with iron absorption. It's best to enjoy it between meals.

So, next time you're feeling sluggish, consider brewing a cup of one of these energizing teas. Not only will they give you the boost you need, but they'll also provide a host of health benefits. Cheers to sipping your way to more energy!