Health Benefits of Blue Tea: Nutrition, Potential Benefits, and Side Effects

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Blue tea, also known as butterfly pea flower tea (Clitoria ternatea), is a vibrant herbal infusion prized for its deep blue colour and potential health properties. While historically valued in traditional Ayurvedic medicine for its calming and rejuvenating effects, modern research is beginning to explore its rich content of antioxidants [1].

This naturally caffeine-free beverage is high in anthocyanins and other bioactive compounds. It’s often consumed for its potential to support skin health, eye health, and cognitive function. Blue tea offers a simple, soothing way to naturally complement an overall well-being routine.

Nutritional Value of Blue Tea

Blue tea, prepared from dried butterfly pea flowers, is essentially a calorie-free, caffeine-free infusion. Its primary health value stems from its phytochemicals, not its macronutrient profile.

Potential Health Benefits of Blue Tea

Blue tea’s potential health benefits are largely attributed to its concentration of antioxidants, particularly anthocyanins. It is important to note that much of the human research uses concentrated extracts, and results may not directly translate to a standard brewed tea [2].

Supports Eye Health

The tea contains antioxidants that may help protect the eyes from oxidative stress. Specifically, anthocyanins are often studied for their potential role in supporting retinal health and microcirculation [1].

Boosts Skin Health

The presence of antioxidants may help combat free radicals, which are linked to signs of premature ageing. Preliminary in-vitro studies suggest that extracts could potentially improve skin elasticity and promote a healthy complexion [1].

Enhances Brain Function and Reduces Stress

Clitoria ternatea has a history of use as a traditional ‘memory booster’ (nootropic) in Ayurvedic medicine [1]. The compounds in blue tea may potentially help improve cognitive function. Additionally, its naturally soothing nature can assist in reducing stress and anxiety levels as part of a relaxation routine.

Supports Cardiovascular Health

Flavonoids found in the tea may contribute to improved blood circulation and support overall heart health by potentially reducing inflammation and oxidative stress within the vascular system [2].

May Help Manage Blood Sugar Levels

Limited research, including a randomized crossover trial in healthy adults, suggests that consuming a beverage containing butterfly pea flower extract with sugar may acutely reduce the rise in blood glucose and insulin levels compared to a sugar-only beverage [3]. This indicates a potential role in glucose metabolism support, but more research is needed for long-term clinical recommendations [3].

Aids Digestion

Blue tea has been traditionally used for its mild diuretic and anti-inflammatory properties, which may provide gentle support for digestive health and relieve occasional discomfort.

How to Make Blue Tea

Making blue tea is a simple process. To prepare a single cup, you will need:

1–5 dried butterfly pea flowers or 1 teaspoon of dried flowers.

1 cup of boiling water.

Follow these steps:

Place the dried flowers in a tea strainer or directly into a cup.

Pour boiling water over the flowers and allow them to steep for 5–8 minutes to achieve the desired colour and flavour extraction.

Strain the tea using a mesh strainer and discard the flowers.

If desired, you can naturally sweeten it with a small amount of honey, or add a slice of lemon or lime juice, which will cause the tea to change colour from blue to purple/pink due to the change in pH.

Side Effects and Precautions of Blue Tea

Blue tea is generally safe for consumption in moderation. However, as with any herbal product, certain precautions should be taken:

Digestive Discomfort: Overconsumption may cause mild, temporary side effects such as nausea, stomach ache, or diarrhoea, particularly in sensitive individuals.

Pregnancy and Breastfeeding: Due to a lack of sufficient safety data, pregnant and breastfeeding women should strictly consult a qualified healthcare professional before consuming blue tea [1].

Medication Interactions and Diabetes: Individuals taking medications, especially those for managing blood sugar (e.g., anti-diabetic drugs), should consult a doctor. The tea’s potential to influence glucose levels means it could interact with medication, requiring professional guidance [3].

Conclusion

Blue tea, derived from the butterfly pea flower (Clitoria ternatea), is a visually striking and antioxidant-rich herbal infusion. Its potential benefits, including support for cognitive health, eye health, and glucose metabolism, are subjects of ongoing scientific investigation [1, 3]. While generally safe, it is crucial to consume it in moderation and to seek medical advice if you are pregnant, breastfeeding, or managing a chronic health condition with medication. Incorporating blue tea into a balanced diet can be a pleasant component of an overall wellness-focused lifestyle.

Frequently Asked Questions (FAQs)

Can I drink blue tea at night?

Yes, blue tea is naturally caffeine-free, making it suitable for consumption at night and may assist in relaxation to promote sleep [1].

Can I drink blue tea on an empty stomach?

While generally safe, it’s best to consume blue tea in moderation, particularly if you have a sensitive stomach. Start with a small amount to gauge your body’s reaction.

Is blue tea served hot or cold?

Blue tea is versatile and can be enjoyed both hot (as a brewed tea) or cold (as an iced tea or mixed into mocktails).

How much blue tea should I drink per day?

A moderate consumption of 1-2 cups per day is generally well-tolerated and recommended to avoid potential mild digestive discomfort.

Who should not drink butterfly pea tea?

Individuals who are pregnant or breastfeeding, those with pre-existing medical conditions, or people taking medications (especially anti-diabetic drugs) should consult a doctor before regular consumption.

Is blue tea good for blood pressure?

Preliminary animal studies suggest that extracts may support cardiovascular health by potentially reducing cholesterol and oxidative stress [2]. However, blue tea should not be used as a replacement for prescribed blood pressure medication, and clinical evidence in humans is still limited.

References

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