A cup of tea delights your palate and also delivers trace nutrients. Fresh tea leaves consist of around 75% water and over 20% dry matter, among which vitamins account for 0.6% to 1.0% of the dry weight.
Tea contains as many as 16 types of vitamins, including vitamin A, D, E, K, C, B complex, vitamin U, vitamin P and inositol. Whether you can actually absorb these nutrients from tea depends on their solubility in water.
Vitamins are divided into water-soluble and fat-soluble categories. When brewing tea, mainly vitamin C and B vitamins dissolve into the tea liquor and can be absorbed by the human body.
Also known as ascorbic acid, vitamin C is an essential daily nutrient. It helps maintain gum health, prevents anemia and keeps skin elastic. It also participates in melanin metabolism and benefits skin care. Generally, green tea and raw Pu'er tea contain relatively higher levels of vitamin C.
The B vitamin family includes multiple nutrients. Tea is rich in vitamin B2, B3, B5 and B6. Notably, the content of vitamin B2 in tea is 10 to 20 times higher than that in common grains and vegetables, making daily tea drinking a good supplementary source. B vitamins take part in various metabolic activities. Deficiency may lead to angular cheilitis, glossitis, dermatitis and nervous system discomfort. Moderate tea intake helps replenish these trace nutrients.
Some fat-soluble vitamins cannot dissolve in water, so you cannot obtain them simply by drinking tea. Even so, they still add value to tea. For instance, vitamin E works synergistically with tea polyphenols to fight oxidation. During the solid-state fermentation of Pu'er tea, flavonoid glycosides are produced, which have vitamin P-like activity and benefit vascular health. These components are vital parts of tea's overall nutritional value.
It should be noted that the above content refers purely to drinking brewed tea. Matcha and tea-infused food work differently in terms of vitamin intake and absorption efficiency, so they should not be confused with regular tea drinking.
Though vitamins are indispensable micronutrients, they are only one of the seven major nutrients humans need. Tea can serve as a nice supplementary source of vitamins, but it can never replace a balanced diet. A well-matched daily diet is fundamental to good health.
