9 Health Benefits of Jasmine Green Tea
Jasmine green tea is one of the most celebrated teas in Asia, prized for its delicate fragrance and smooth flavor. Traditionally crafted by layering green tea leaves with fresh jasmine blossoms, it combines the proven health benefits of green tea with the calming aromatics of jasmine flowers. The result is a beverage that not only nourishes the body but also soothes the senses.
Like other green teas, jasmine green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which has been studied for its antioxidant, heart-protective, and metabolism-supporting properties. The addition of jasmine scent may provide extra relaxation benefits, helping to lower stress levels and improve mood. Together, these qualities make jasmine green tea a unique drink that offers both wellness and sensory pleasure (1).
What is Jasmine Green Tea?
Jasmine green tea is a scented tea made by blending or infusing green tea leaves with fresh jasmine blossoms. The most common process involves layering harvested tea leaves with jasmine flowers overnight, allowing the blossoms to release their fragrance and infuse the leaves. This can be repeated several times to create a more intense aroma.
Originating in China during the Song Dynasty, jasmine tea has since become one of the most popular flavored teas worldwide. While it retains the antioxidant-rich profile of green tea, the addition of jasmine provides a calming floral aroma often used in traditional relaxation practices and aromatherapy (2).
Jasmine Green Tea Nutritional Facts
Jasmine green tea contains the same core nutrients as traditional green tea, enriched by aromatic compounds from jasmine blossoms. These nutrients provide the foundation for many of its health benefits. Below is an overview of the key compounds typically found in a brewed cup (about 240 ml):
| Nutrient / Compound | Approximate Amount | Health Role |
|---|---|---|
| Catechins (EGCG) | 30–40 mg | Antioxidant, supports heart and cell health |
| Caffeine | 20–30 mg | Increases alertness and energy |
| L-theanine | 6–8 mg | Promotes calm focus, reduces stress |
| Vitamin C | Trace amounts | Immune support, antioxidant |
| Potassium | 20–30 mg | Supports circulation and muscle function |
| Polyphenols | 60–100 mg | Protect against oxidative stress |
| Aroma compounds (from jasmine) | Trace | Promote relaxation and mood balance |
The addition of jasmine aroma compounds doesn’t add calories but does enhance the calming effect of the tea. Together with green tea catechins and L-theanine, these nutrients make jasmine green tea both a health-promoting and stress-relieving beverage (3).
Here are 9 research-backed health benefits of jasmine green tea.
1. Rich in Antioxidants
Jasmine green tea is loaded with catechins, particularly epigallocatechin gallate (EGCG), which are powerful antioxidants. These compounds help neutralize free radicals in the body, protecting cells from oxidative stress that contributes to aging and chronic diseases such as heart disease, diabetes, and certain cancers.
In fact, studies on green tea have consistently shown that regular consumption boosts antioxidant activity in the body. This means that a daily cup of jasmine green tea may help reduce cellular damage, support longevity, and improve overall health (4).
2. Supports Heart Health
One of the most studied benefits of green tea, including jasmine-scented varieties, is its impact on cardiovascular health. The catechins in jasmine green tea may help lower LDL cholesterol, improve blood vessel function, and reduce the risk of plaque buildup in arteries. These effects can translate to better circulation and reduced risk of heart disease or stroke.
Population studies suggest that people who consume green tea regularly have a lower incidence of cardiovascular problems. Drinking jasmine green tea as part of a balanced diet may therefore provide natural protection for the heart and long-term circulatory health (5).
3. Boosts Brain Function
Jasmine green tea provides a natural brain boost thanks to its mix of caffeine and L-theanine. Caffeine stimulates the central nervous system, improving alertness, reaction time, and memory, while L-theanine promotes relaxation without drowsiness. Together, they create a calm but focused state, making jasmine green tea a great choice for studying, working, or creative tasks.
Interestingly, the aroma of jasmine itself may also support mental performance. Some studies suggest that inhaling the scent of jasmine can reduce anxiety and improve mood, which complements the focus-enhancing effects of caffeine and L-theanine in the tea (6).
4. May Help Prevent Cancer
The antioxidants in jasmine green tea, particularly EGCG, have been studied for their potential role in cancer prevention. These catechins may help inhibit tumor growth, prevent DNA damage from free radicals, and slow the spread of cancer cells in laboratory settings.
Although much of the evidence is from lab and animal studies, the findings are promising. Drinking jasmine green tea regularly provides the body with a steady supply of these protective compounds, which may contribute to a lower long-term risk of cancer (7).
5. Aids in Weight Management
Jasmine green tea may help with weight management by boosting metabolism and supporting fat oxidation. The catechins and caffeine in green tea have been shown to increase calorie burn, both at rest and during exercise. This makes jasmine green tea a useful addition to a weight-loss plan when combined with a healthy diet and regular activity.
In one review, green tea extract was found to modestly reduce body weight and body fat percentage in adults. While jasmine itself does not directly impact metabolism, its calming aroma may help reduce stress-related eating, indirectly supporting weight control (8).
6. Supports Healthy Digestion
The polyphenols in jasmine green tea may also support gut health by promoting the growth of beneficial bacteria and reducing harmful microbes. This can improve digestion, nutrient absorption, and overall gastrointestinal balance. Its mild caffeine content can also stimulate bowel movements, aiding regularity.
Additionally, the aroma of jasmine flowers may help soothe the digestive system. Traditionally, jasmine-scented teas have been used to relieve bloating and indigestion, making them a gentle option for people with sensitive stomachs (9).
7. May Help Regulate Blood Sugar
Jasmine green tea may support healthy blood sugar control. The catechins in green tea improve insulin sensitivity and help regulate glucose metabolism, which can reduce post-meal spikes in blood sugar. Over time, this may lower the risk of type 2 diabetes.
Research has shown that people who regularly consume green tea tend to have more stable fasting glucose levels and improved metabolic health. Jasmine green tea, offering the same catechins with the added calming effect of jasmine aroma, can be a gentle choice for supporting balanced blood sugar (10).
8. Promotes Relaxation and Stress Relief
One of the most unique qualities of jasmine green tea is the aroma of jasmine blossoms, which has been linked to reduced heart rate and lower levels of anxiety. Aromatherapy research shows that inhaling jasmine scent can help the nervous system relax, creating a sense of calm and well-being.
Combined with the natural L-theanine in green tea, which reduces stress without causing drowsiness, jasmine green tea offers a dual calming effect. Drinking a warm cup not only nourishes the body with antioxidants but also provides a soothing ritual for stress relief (11).
9. Improves Skin Health
Jasmine green tea supports skin health by delivering antioxidants that protect against damage from UV rays and pollution. Compounds like EGCG help reduce oxidative stress in skin cells, while vitamin C contributes to collagen production for elasticity and firmness.
The calming scent of jasmine may also indirectly benefit the skin by reducing stress, which is known to trigger breakouts and premature aging. Drinking jasmine green tea regularly can therefore support clearer, healthier, and more youthful-looking skin (12).
How to Make Jasmine Green Tea
Making jasmine green tea is simple, but the right steps bring out its delicate flavor and health benefits.
- Measure the tea: Use 1 teaspoon of jasmine green tea leaves per cup.
- Heat the water: Keep water between 175–185°F (80–85°C). Avoid boiling, which can make the tea bitter.
- Steep the tea: Brew for 2–3 minutes. A shorter steep gives a lighter taste, while a longer one creates a stronger flavor.
- Serve and enjoy: Strain into a cup and drink plain, or add honey or lemon for extra flavor.
Jasmine green tea can also be served iced. Simply brew as above, let it cool, and pour over ice for a refreshing version.
Side Effects and Risks
While jasmine green tea is safe for most people, it does contain caffeine, which may cause insomnia, jitters, or rapid heartbeat in sensitive individuals. Drinking too much can also reduce iron absorption from meals due to its tannin content.
To minimize risks, limit intake to 2–3 cups per day and avoid drinking it immediately with iron-rich foods. Choosing organic tea is also recommended to reduce exposure to pesticides.
Frequently Asked Questions
Yes, it contains about 20–30 mg per cup, less than coffee but enough to provide alertness.
Jasmine green tea is infused with jasmine blossoms, giving it a floral aroma and added calming effects.
Yes, 1–3 cups daily is safe for most people and may provide health benefits.
Yes, the jasmine aroma combined with L-theanine in green tea may reduce stress and promote relaxation.
It has a smooth, grassy flavor from the green tea with a delicate, floral sweetness from jasmine blossoms.
The Bottom Line
Jasmine green tea is a fragrant, health-promoting beverage that blends the antioxidants of green tea with the calming scent of jasmine blossoms. Research suggests it may support heart health, brain function, weight management, blood sugar balance, and skin vitality while also providing stress relief and relaxation.
Enjoyed daily in moderation, jasmine green tea offers both wellness and sensory pleasure, making it a valuable addition to a healthy lifestyle.
