10 Cooling Teas That Are Packed With Health Benefits

I’m an herbalist, and here are 10 of my favorite cooling herbs. I encourage you to experiment with the individual plants and get to know their flavors and personalities, then mix and match according to your taste buds to help you feel refreshed all year long.

Lemon Balm is a relaxing, mildly sedative herb2 that can help with nervousness, tension headaches, difficulty sleeping, and indigestion. Many postpartum women use lemon balm to combat "baby blues," and it’s a tasty, gentle herbal for kids too. I like to pair lemon balm with equal parts nettles and half-part spearmint.

Considered a galactogogue, shatavari has been shown to increase breast milk production4 by elevating prolactin levels. Also discussed by herbalists for fertility, shatavari translates as "having 100 husbands"!

Fennel 5is a sweet, licorice-flavored tea. In animal studies (rodents), fennel supports liver function6 and is also used in Ayurveda for gastrointestinal issues like indigestion, nausea, gas, and bloating. Try a nice cold glassful the next time you overindulge at a holiday meal!

Positively impacting the digestive tract9, research in humans demonstrates mint can also help ease gastrointestinal symptoms (abdominal discomfort, diarrhea, constipation, etc.) and nausea.

Elderflower has antibacterial and antioxidant properties10, with polyphenols shown to combat oxidative stress11. Although clinical research is lacking, elderflower is used by herbalists for respiratory issues such as sinus infections, allergies, colds, and flu. If I’m feeling under the weather, I like to combine peppermint and rose hips with elderflower.

Rose hips are an excellent source of antioxidants from polyphenols and vitamin C12, making them a potent immune-support herbal strategy. They also have a small, but growing amount of research evidence demonstrating they can help reduce pain in people with osteoarthritis13. Rose hips have a delicious slightly sour, slightly sweet flavor and pair nicely with lemon balm or hibiscus.

Hibiscus is another plant that's high in both anthocyanin antioxidants and vitamin C. It has a tart, sour-berry flavor and has clinical research showing its ability to support metabolic health by lowering systolic and diastolic blood pressure14, improving blood lipids15, and supporting liver health16.

Chickweed contains phytochemicals known as saponins—soap-like substances traditionally used to make natural detergents. This herb lacks studies in humans, but has been shown to demonstrate antiviral activity17 in a cell study and anti-obesity18 impact in animal research (rodents).

Nettle is more definitively known for its positive impact on metabolic health, via anti-inflammatory properties20 and its proven ability to reduce blood glucose21.

Be sure to use pure stevia powder, which is bright green in color. (Packaged, white stevia products can contain MSG and other additives and preservatives.) If stevia’s not your thing, other natural sweeteners derived from plants you might consider include honey, monk fruit sweetener, and coconut sugar or nectar.

Ingredients

3. Move to the refrigerator until chilled. Strain and enjoy!