Health Benefits of Hibiscus Tea, According to a Dietitian (2024)

If you've noticed hibiscus popping up on co*cktail menus or as an ingredient in nonalcoholic beverages lining supermarket shelves, there's a good reason. Hibiscus has been noted as one of the top food trends to watch for in 2022 and beyond. The bright red flower certainly is pretty, but its benefits go way beyond good looks. Read on to find out what hibiscus is, its benefits and side effects, and how you can put hibiscus to use at home.

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What Is Hibiscus?

Hibiscus (Hibiscus sabdariffa) is an edible flowering plant native to parts of Africa and Asia, though it's also cultivated in Mexico and Central America. Contrary to popular belief, the part of the plant you can eat and drink isn't the petals but rather the calyxes of the flower. Calyxes (or calyces) are the sepals of a flower, which, in addition to other things, are responsible for protecting the buds and petals.

Also known as roselle, sorrel and zobo, among other names, hibiscus is most commonly consumed as tea. Hibiscus tea is made by steeping the red dried calyxes of the plant in cold or hot water. However, the dried calyxes are also widely used in cooking—from making hibiscus syrup and jam to vegan tacos. Dried hibiscus can also be used to add flavor and color to drinks. These red calyxes, found underneath the bloom, contain a high concentration of anthocyanins, a red-blue pigment with antioxidant properties that gives hibiscus its pretty deep red color.

Hibiscus has a refreshing floral taste that combines fruity, tart and sweet. Some people compare the flavor of hibiscus to that of cranberries, but with a floral twist.

Health Benefits of Hibiscus Tea, According to a Dietitian (1)

Recipe to Try: Hibiscus-Pomegranate Iced Tea

Is Hibiscus Tea Good for You?

While hibiscus tea is not chock-full of vitamins and minerals, it is quite high in antioxidants called polyphenols, specifically anthocyanins. Anne Danahy, RDN, a Scottsdale, Arizona-based registered dietitian and owner of Craving Something Healthy, says the antioxidants in hibiscus tea "account in large part for the tea's gorgeous red-fuschia color and numerous health benefits." While hibiscus tea is not a replacement for medication, the research surrounding this soothing sipper is interesting.

Contains Anti-Inflammatory Properties

Registered dietitian Kelsey Lorencz, RD, a nutrition advisor at Fin vs. Fin, notes that "anthocyanins are associated with the prevention of cancer and diabetes and have potent anti-inflammatory effects." According to a 2017 review published in the Food & Nutrition Research journal, anthocyanins reduce inflammation, which, when chronic, is linked to the progression of diseases such as cancer. Additionally, anthocyanins are known as potential anti-angiogenic agents. Anti-angiogenic agents prevent the body from forming new blood vessels that "feed" tumor cells with oxygen.

May Reduce Blood Lipid Levels

Your blood lipids consist mainly of three components: LDL cholesterol, known as bad cholesterol, HDL cholesterol, known as the good one, and triglycerides, which can increase the risk of heart disease. According to StatPearls, dyslipidemia is a condition that can lead to heart disease and is characterized by the imbalance of HDL cholesterol, LDL cholesterol and triglycerides.

A 2018 review on the therapeutic uses of hibiscus, published in the Biomedicine & Pharmacotherapy journal, noted that hibiscus extract has been shown to reduce LDL and triglyceride levels without affecting HDL levels. Hibiscus's potential effects on lowering blood lipids could positively impact fatty liver disease.

Could Lower Blood Pressure

High blood pressure, medically known as hypertension, is a disease that affects around 47% of the U.S. population, per the Centers for Disease Control and Prevention. As the name implies, hypertension causes the blood pressure in your arteries to rise, putting excess strain on your heart and increasing the risk of heart disease and stroke. Traditionally, the hibiscus flower has been used to reduce blood pressure. Research has shown that hibiscus extract could be used for mild to moderate hypertension.

Lorenczexplains that "a specific compound in the hibiscus calyx causes nitric oxide to be released from cells within the blood vessels, effectively lowering blood pressure." A 2021 randomized controlled study published in Molecules concluded that supplementing with hibiscus and lemon verbena (Lippia citriodora) could lower blood pressure indicators in people with prehypertension or type 1 hypertension.

May Help with Blood Sugar

Diabetes mellitus is a chronic disease in which the body cannot regulate blood sugar, per MedlinePlus. There are two main types of diabetes—type 1 and type 2—as well as gestational diabetes, which develops during pregnancy. Type 2 diabetes is more common and affects more than 1 in 10 Americans. Chronic high blood sugar can lead to kidney, liver and vision damage, among other health problems. Research published in 2022 in Pharmaceuticals showed a beneficial effect of hibiscus tea on blood sugar; however, more research is needed to be sure of the relationship.

Potential Side Effects

Hibiscus is considered safe when consumed in moderate amounts in tea (2 to 4 cups per day) and foods. However, Kristin Draayer, M.S., RDN, advises that high doses can cause toxicity. Draayer also notes that hibiscus may interact with certain medications, especially those used to treat high blood pressure or diabetes. Lorencz also recommends that hibiscus be avoided during pregnancy and breastfeeding and prior to surgery due to its blood pressure-lowering effect. Additionally, keep in mind that hibiscus can have diuretic effects on the body, which in excess can lead to dehydration.

As always, it's important to consult with your health care provider before adding anything new to your diet.

How to Make Hibiscus Tea at Home

You can find hibiscus tea bags at some grocery stores, specialty tea shops or online. Making hibiscus tea at home is pretty straightforward—when using disposable tea bags, follow the instructions provided by the manufacturer! And if you come across dried calyxes, the easiest way to make a cup of hibiscus tea is by using a stainless-steel tea infuser.

You can also make hibiscus tea by covering 1 tablespoon of dried hibiscus with 8 ounces of boiled water and letting it steep for around 10 minutes. Once steeped, pour the tea through a fine-mesh sieve to remove the solids. The exact steeping time will depend on how strong you like your tea. We recommend tasting at five-minute intervals to determine your preference. Noting the depth of color could also help indicate when your hibiscus tea is ready.

Health Benefits of Hibiscus Tea, According to a Dietitian (2)

As mentioned above, a great thing about hibiscus tea is that you can serve it hot or cold. For a cold, refreshing hibiscus tea, Draayer recommends mixing the brewed tea with sparkling water or, she says, "Muddle some raspberries or strawberries in the bottom of a glass, add ice and sparkling hibiscus tea." Really want to jazz it up? Try our Strawberry-Hibiscus Agua Fresca for hot summer days.

Bottom Line

Studies have shown that antioxidants in the hibiscus plant have anti-inflammatory and anti-cancer properties. Additionally, hibiscus tea certainly has some promising potential health benefits, like lowering your blood pressure, stabilizing your blood sugar and reducing your blood lipid levels. However, more research is needed before concluding that hibiscus tea is a cure-all. One thing is for sure: it's a delicious way to warm up on a cold day or stay refreshed on a hot one.

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Now, let's dive into the concepts mentioned in this article.

Hibiscus:

Hibiscus (Hibiscus sabdariffa) is an edible flowering plant native to parts of Africa and Asia, but it is also cultivated in Mexico and Central America. The part of the plant that is consumed is not the petals, but rather the calyxes of the flower. Calyxes are the sepals of a flower that protect the buds and petals. Hibiscus is also known as roselle, sorrel, and zobo. It is most commonly consumed as tea, made by steeping the dried calyxes in hot or cold water. Dried hibiscus can also be used in cooking to make syrup, jam, and even vegan tacos. The calyxes of hibiscus contain a high concentration of anthocyanins, which give hibiscus its deep red color and have antioxidant properties .

Health Benefits of Hibiscus Tea:

Hibiscus tea is known for its potential health benefits. While it is not a replacement for medication, research suggests that hibiscus tea may have the following benefits:

Anti-Inflammatory Properties: Hibiscus tea contains anthocyanins, which have potent anti-inflammatory effects. These compounds are associated with the prevention of cancer and diabetes.
Reduction of Blood Lipid Levels: Hibiscus extract has been shown to reduce LDL cholesterol and triglyceride levels without affecting HDL cholesterol levels. This could have a positive impact on conditions like dyslipidemia and fatty liver disease.
Lowering of Blood Pressure: Hibiscus extract has traditionally been used to reduce blood pressure. It contains a compound that causes the release of nitric oxide, which effectively lowers blood pressure. Studies have shown that supplementing with hibiscus extract could be beneficial for mild to moderate hypertension.
Potential Blood Sugar Regulation: Research has shown a beneficial effect of hibiscus tea on blood sugar levels. However, more research is needed to fully understand the relationship between hibiscus tea and blood sugar regulation.

Side Effects and Precautions:

While hibiscus tea is generally considered safe when consumed in moderate amounts (2 to 4 cups per day), there are some precautions to keep in mind:

High doses of hibiscus can cause toxicity, so it's important to consume it in moderation.
Hibiscus may interact with certain medications, especially those used to treat high blood pressure or diabetes. It's important to consult with a healthcare provider before adding hibiscus to your diet if you are taking any medications.
Pregnant and breastfeeding women should avoid hibiscus due to its blood pressure-lowering effect.
Hibiscus can have diuretic effects, so excessive consumption may lead to dehydration.

Making Hibiscus Tea at Home:

Making hibiscus tea at home is straightforward. You can find hibiscus tea bags at grocery stores, specialty tea shops, or online. Alternatively, you can use dried hibiscus calyxes to make tea. Here's a simple method:

Place 1 tablespoon of dried hibiscus in a stainless-steel tea infuser.
Pour 8 ounces of boiled water over the hibiscus.
Let it steep for around 10 minutes.
Pour the tea through a fine-mesh sieve to remove the solids.
Adjust the steeping time based on your preference for tea strength.
Serve the hibiscus tea hot or cold. You can mix it with sparkling water or add fruits for a refreshing twist.

Remember to consult the instructions provided by the manufacturer if you are using tea bags.

In conclusion, hibiscus is an edible flowering plant that is commonly consumed as tea. It has potential health benefits, including anti-inflammatory properties, the potential to reduce blood lipid levels and blood pressure, and a possible role in blood sugar regulation. However, it's important to consume hibiscus in moderation and consult with a healthcare provider if you have any concerns or are taking medications. Enjoy hibiscus tea as a delicious and refreshing beverage option!