Simple Guide to Preparing Chinese Herbal Teas at Home
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- 来源：TCM1st
Hey tea lovers! If you’ve been sipping on green or black tea and thinking, "What if I could get more out of my cup?"—you’re not alone. More folks are turning to Chinese herbal teas for natural wellness boosts. And guess what? You don’t need a degree in TCM (Traditional Chinese Medicine) to brew them right at home.
Why Go Herbal?
Unlike caffeinated teas from the Camellia sinensis plant, most Chinese herbal teas are naturally caffeine-free and made from roots, flowers, and leaves with therapeutic uses. According to a 2023 report by Grand View Research, the global herbal tea market is growing at 7.2% annually—driven largely by demand for natural health products.
Popular picks like chrysanthemum, goji berry, and ginger aren’t just tasty—they’re backed by centuries of use and modern science. For example, chrysanthemum tea has been shown in clinical studies to help reduce blood pressure and eye fatigue.
Top 5 Easy-to-Find Herbs & Their Benefits
Here’s a quick-reference table to get you started:
| Herb | Key Benefit | Brew Time | Best For |
|---|---|---|---|
| Chrysanthemum | Calms nerves, cools body heat | 5–8 mins | Stress, eye strain |
| Ginger (Sheng Jiang) | Digestive aid, anti-nausea | 10–15 mins | Cold weather, upset stomach |
| Goji Berry (Gou Qi Zi) | Rich in antioxidants | 8–10 mins | Immunity, vision |
| Licorice Root (Gan Cao) | Sothes throat, balances formulas | 10 mins | Dry cough, fatigue |
| Oolong Peppermint Mix | Metabolism boost | 5 mins | Digestion, energy |
Brewing Like a Pro: 3 Simple Steps
- Use Fresh, Filtered Water – Minerals matter! Hard water can alter flavor and extraction.
- Control the Temperature – Delicate flowers (like chrysanthemum) do best with water just under boiling (~90°C). Roots (ginger, licorice) need full boil (100°C).
- Steep, Don’t Boil – Simmering herbs too long destroys volatile oils. Use a glass teapot to watch color deepen.
Pro Tip: Combine Wisely
TCM pros often blend herbs to balance effects. Try this beginner-friendly combo:
- 5 chrysanthemum flowers
- 3 goji berries
- 1 thin slice of fresh ginger
This trio supports immunity, calms inflammation, and adds zing. Steep 8 minutes in 95°C water. Sweeten with a touch of raw honey—if needed.
A Word of Caution
Even natural doesn’t mean risk-free. Licorice root, for instance, can raise blood pressure if consumed daily over weeks. Pregnant women should avoid strong herbs like angelica (Dang Gui) without consulting a practitioner.
Bottom line? Start small, listen to your body, and enjoy the ritual. Brewing Chinese herbal teas isn’t just about health—it’s mindfulness in a mug.