Are you thinking of cutting back on coffee? Whether you want to make the change for health reasons or just to shake up your morning routine, there are many delicious and invigorating alternatives to coffee.
In this article, we’ll explore the best drinks to kickstart your day, from caffeine-rich matcha tea to stomach-soothing lemon water. We’ll also give you tips on how best to prepare these drinks and the health benefits that go with them.
1. Matcha Tea
Matcha tea is an excellent choice if you’re looking for a high-caffeine alternative packed with all kinds of health-promoting phytochemicals. Matcha is a real powerhouse of antioxidants and delivers an effective caffeine kick that’s gentler than traditional coffee.
After just one cup, you’ll enjoy hours of sustained energy without the jitters you’re used to.
A standard 8 oz cup of regular coffee contains 80-100 mg of caffeine. In comparison, an 8 oz cup of matcha tea contains 40-180 mg of caffeine [1]. The exact caffeine content of matcha depends on how much and the quality of matcha you use. The higher the quality, the higher the caffeine content.
The biggest advantage matcha tea has over caffeine is its long-lasting alertness. Matcha will give you 6-8 hours of steady energy, while the boost you get from caffeine typically lasts just 3-4 hours.
Health Benefits of Matcha
Matcha tea is high in antioxidants, which can prevent cell damage and reduce your risk of disease [2].
Other benefits include:
- Protects from liver damage and disease [3]
- Enhances brain function [4]
- May help prevent cancer [5]
- Promotes heart health [6]
- Supports healthy weight loss [7]
How to Prepare Matcha
Matcha tea is quick and easy to prepare. All you need is 1-2 teaspoons of matcha powder and 8 oz boiling water separated into 2 oz and 6 oz.
Brewing Instructions:
- Sift 1-2 teaspoons of matcha powder into a mug to remove the lumps.
- Pour in 2 oz of freshly boiled water. Use a small whisk to whisk the matcha until all the dry pockets have gone, and there's a foamy layer on top.
- Pour in 6 oz of hot water and whisk until foamy.
- Sweeten to taste and enjoy.
2. Chicory Coffee
Chicory root coffee is an excellent alternative if you’re searching for something with a similar flavor profile to coffee — sans the caffeine. It has a strong, nutty, and toasty flavor with a hint of burned sugar.
Some people choose to combine chicory powder with their favorite ground coffee to create a unique drink with a lower caffeine content than usual — without diluting the characteristic taste.
Chicory coffee is made from the roots of the chicory plant, a flower that forms part of the dandelion family. The roots are roasted, ground, and brewed to create a dark brown drink that’s almost visually indistinguishable from coffee.
Health Benefits of Chicory Root
Unlike coffee, chicory is high in inulin, a prebiotic fiber that may have a wealth of health benefits. This simple ingredient can support a healthy gut biome, enhancing mineral absorption and boosting gut health.
Other benefits include:
- May improve digestive health [8]
- Helps lower blood sugar levels [9]
- Helps reduce inflammation [10]
- Supports weight loss [11]
- Boosts brain health [12]
How to Prepare Chicory Root Coffee
You can prepare chicory coffee the same way you brew your favorite coffee.
Chicory root coffee can be brewed using the following coffee-brewing methods:
- Percolator
- Hario V60
- Chemex
- Moka Pot
- AeroPress
- Phin Drip Filter
- Espresso Machine
- Drip Coffee Maker
- French Press
Simply swap out your coffee grounds for an equal amount of ground chicory powder. Alternatively, you can start with a 1:3 chicory powder-to-coffee ratio to get you used to the flavor and increase the chicory ratio when you’re ready.
3. Golden Milk
Golden milk is a brightly-colored turmeric-based drink that may offer many health benefits. What it lacks in caffeine (it doesn’t contain any at all), it more than makes up for with antioxidants and anti-inflammatory compounds.
It’s traditionally made by warming milk with turmeric and similar spices, like ginger and cinnamon. But you can use whatever combination of spices you like to make your own unique brew. Nutmeg, cloves, cardamom, vanilla, and black pepper are other spices to consider.
The best time to drink golden milk is about one hour before bed. This is because the nutritious drink has calming properties, which can help promote relaxation and enhance sleep quality.
Health Benefits of Golden Milk
Golden milk is loaded with antioxidants that can help protect from cell damage, fight off infections, and avoid disease [13]. It also has antifungal, antiviral, and antibacterial properties [14].
Other benefits include:
- May reduce inflammation and joint pain [15]
- Boost brain function and memory [16]
- Improves mood [17]
- Protects against heart disease [18]
- Helps lower blood sugar levels [19]
- May reduce your risk of cancer [20]
- Improves digestive function [21]
- Promotes stronger bones [22]
How to Prepare Golden Milk
Golden milk is one of the easiest coffee alternatives to make. Here’s how to do it:
- Add 8 oz of milk, 1 teaspoon of ground turmeric, ¼ teaspoon of ground cinnamon, ¼ teaspoon of ground ginger, and 1 tablespoon of honey into a saucepan.
- Bring to a gentle simmer and leave to warm for 10 minutes for the flavors to infuse. Stir regularly so the milk doesn’t stick to the bottom of the pan.
- Pour into a mug and enjoy.
4. Lemon Water
Lemon water may not seem like a great alternative to your morning cup of coffee, but wait until you give it a try!
This hydrating drink is easy to make and provides you with an energizing boost of vitamin C first thing in the morning.
Health Benefits of Lemon Water
One glass of lemon water made with a single lemon contains just 11 calories and 21% of your daily value of vitamin C. The citric acid helps kickstart your digestion first thing in the morning and creates gastric juices, reducing gas formation throughout the rest of the day.
Drinking lemon water in the morning can also:
- Help you avoid dehydration and the negative side effects that come with it [23]
- Reduce inflammation [24]
- Support weight loss [25]
- Aid healthy digestion [26]
How to Prepare Lemon Water
You make lemon water by squeezing half a fresh lemon into 8 oz of cold or warm water. That’s all there is to it! Consider squeezing the lemon over a sieve to remove the pips and stirring the water so the lemon juice is properly incorporated.
Here are some extra ingredients you can add to your lemon water to boost the flavor and health benefits:
- Mint — May improve digestion [27]
- Maple Syrup — Contains 24 unique antioxidants [28]
- Raw Honey — Has antifungal and antibacterial properties [29]
- Fresh Ginger — Can treat nausea, including morning sickness [30]
- Fresh Cucumber — May lower blood sugar levels [31]
- Cinnamon — Can protect against heart disease [18]
- Turmeric — Could help prevent cancer [32]
5. Yerba Maté
If you don’t want to give up caffeine completely, yerba mate is an excellent choice. This herbal tea comes from South America and has the best of all words. It has all the strength of coffee, the joy of chocolate, and the health benefits of tea.
Yerba mate is made from the stems and leaves of the Ilex paraguariensis plant. The stems and leaves are dried over a fire and steeped in boiling water to create tea.
An 8 oz cup of yerba mate contains around 80 mg of caffeine [34]. This is about the same amount as a cup of regular coffee. Because of the similar caffeine content, drinking yerba mate will improve your attention, alertness, and reaction time the same way as coffee does [35].
Health Benefits of Yerba Maté
Yerba mate isn’t just high in caffeine—it’s also rich in antioxidants. The antioxidant power of yerba mate is comparable to that of green tea [36].
Yerba mate also contains various health-boosting nutrients and may:
- Improve mental focus [37]
- Reduce fatigue and boost physical performance [38]
- Protect against infections [39]
- Promote weight loss [40]
- Lower blood sugar levels associated with diabetes [41]
- Reduce the risk of heart disease [42]
How to Prepare Yerba Maté
Traditionally, yerba mate is served in a container known as a gourd. You sip the drink through a metal straw, which contains a filter to strain out leaf fragments. Sharing yerba mate from a gourd has been considered a sign of bonding and friendship for thousands of years [33]
If you don’t own a gourd, you can prepare yerba mate in a French press. Add the dried or toasted leaves to the bottom of the French press and top with water. Leave to brew for 3-5 minutes before filtering and serving.
6. Green Tea
Green tea is one of the healthiest drinks in the world and boasts an almost never-ending list of potential benefits. As an added bonus, it also has a moderate caffeine content, providing an energizing caffeine boost that’s gentler than the one provided by coffee.
One 8 oz cup of green tea contains 30-50 mg of caffeine, compared to an 8 oz cup of regular coffee, which contains 80-100 mg of caffeine. This makes it an excellent choice if you don’t want to give up your caffeine kick but you’re looking for something a little calmer and milder.
Types of Green Tea
There are many different kinds of green tea, including:
- Sencha
- Matcha
- Shincha
- Bancha
- Gyokuro
- Kukicha
- Tencha
- Konacha
- Funmatsucha
Health Benefits of Green Tea
Green tea is high in plant-based antioxidant compounds, which can prevent cell damage and help you maintain longevity and general health [46].
Benefits of green tea include:
- Boosts cognitive function [47]
- Help with weight loss and fat burning [48]
- Helps protect your brain from aging [49]
- Improves oral health [50]
- Reduce blood sugar levels [51]
- Helps prevent heart disease [52]
- Help you live longer [53]
How to Prepare Green Tea
You can make green tea with loose tea for a traditional experience or a tea bag for convenience.
- Heat water to 176-185ºF. This is easiest to do with a thermometer or a temperature-controlled kettle. Alternatively, heat the water in a saucepan until it begins to simmer. Remove from the heat and leave to cool for 2-3 minutes before using.
- Pour the hot water into your mug. Add the tea leaves using a strainer, sieve, infuser, or bag.
- Brew the tea for three minutes.
- Remove the tea strainer/sieve/infuser/bag and sweeten to taste before enjoying.
7. Rooibos Tea
Rooibos tea, also known as red bush tea, is a caffeine-free alternative to coffee that is rich in antioxidants and has a naturally sweet flavor. The herbal tea has been enjoyed in southern Africa for centuries and is slowly gaining popularity around the world.
The nutritious tea is made with leaves from the Aspalathus linearis plant, which grows along the western coast of South Africa. It has no relation to green or black tea, although it’s usually drunk in the same way.
Traditional rooibos tea is made by fermenting Aspalathus linearis plant leaves, a process that turns them into a dark red color. The leaves are then dried, ground up, and brewed to make tea. Green rooibos tea is made with non-fermented leaves and, because of this, contains more antioxidants[54].
Health Benefits of Rooibos:
- High in antioxidants [55]
- May help promote heart health [56]
- May help lower your risk of diabetes [57]
- Supports healthy blood pressure regulation [60]
- May help reduce the risk of cancer [61]
- Supports blood sugar regulation [62]
How to Prepare Rooibos Tea
You can prepare rooibos tea using loose-leaf tea or a tea bag.
Here’s some simple step-by-step instructions:
- Heat water to 208ºF. This is easiest to do with a thermometer or a temperature-controlled kettle. Alternatively, heat the water until it comes to a boil and use immediately.
- Pour the hot water into your mug. Add the tea leaves using a strainer, sieve, infuser, or bag.
- Brew the tea for five minutes for the best flavor.
- Remove the tea strainer/sieve/infuser/bag and sweeten to taste before enjoying.
This is the simplest way to brew rooibos tea, but there are plenty of variations:
- Iced Rooibos Tea — Brew the tea using the directions above, wait for it to cool down, and add ice.
- Rooibos Latte — Brew the tea with milk instead of water, add honey and vanilla, and froth with a milk frother.
- Summer Rooibos Lemonade — Make some iced rooibos tea, squeeze in some lemon juice, and stir in your favorite summer fruits (strawberries, mangoes, oranges, etc).
8. Herbal Infusions
Herbal infusions like chamomile, peppermint, and hibiscus offer a fantastic choice of flavors and health benefits without any caffeine. Unlike teas (which are made from the Camellia sinensis plant's leaves), herbal infusions are brewed from herbs, spices, flowers, and dried fruit.
Different herbal infusions have different effects. For example, chamomile tea is best when you need help falling and staying asleep [63], while peppermint tea is most effective when you’re experiencing digestive discomfort [64].
Health Benefits of Popular Herbal Teas
Here’s a summary of the many potential health benefits of various herbal infusions so you can make the best choice, depending on the result you’re looking for:
- Chamomile Tea — Sleep-supportive, anti-inflammatory, antibacterial, liver-protective, enhances blood sugar regulation, and may offer relief from premenstrual syndrome (PMS) [65–68].
- Peppermint Tea — Rich source of antioxidants, antibacterial and antiviral properties, and supports digestive health [69,70].
- Ginger Tea — High in antioxidants, improves nausea, may help prevent stomach ulcers, may reduce pain associated with menstruation, helps relieve indigestion, and supports healthy blood sugar regulation [71–76].
- Hibiscus Tea — Helps reduce bad (LDL) and total cholesterol and regulates blood pressure levels [77,78]
- Echinacea Tea — Boosts immune function and helps reduce symptoms or duration of cold/flu [79,80]
- Sage Tea — May help prevent Alzheimer’s disease, improve memory function, and reduce levels of LDL and total cholesterol levels [81–83]
How to Prepare Herbal Teas
There are two main ways to make herbal infusions:
Hot Tea
- Heat water to 208ºF. This is easiest to do with a thermometer or a temperature-controlled kettle. Alternatively, heat the water until it comes to a boil and use immediately.
- Pour the hot water into your mug. Add the tea leaves using a strainer, sieve, infuser, or bag.
- Brew the tea for 5-10 minutes (depending on the type) for the best flavor.
- Remove the tea strainer/sieve/infuser/bag and sweeten to taste before enjoying.
Iced Tea
- Make tea using the directions above and leave to cool to room temperature.
- Stir in ice cubes and enjoy.
If your iced tea is too weak, try making a tea concentrate using twice as much tea or half as much water. Add ice to the tea concentrate to dilute it a little and enjoy.
9. Coconut Water
Coconut water may sound like something you’d only sip by a pool while on vacation, but it’s an excellent alternative to your morning coffee. Not only is it naturally hydrating and deliciously sweet, but it’s also loaded with nutrients, including a number of important minerals that many people lack.
One cup of coconut water contains just 44 calories, 75% of which are made up of carbohydrates, 15% from protein, and 10% from fat.
The natural sugars in coconut water provide a steady source of energy, and the hydration you get from the drink gently boosts your energy levels and helps you maintain them throughout the day. Electrolytes in coconut water can also help keep your energy up after physical activity.
Although the energy boost you get from coconut water is less intense than coffee, it’s more sustained and long-lasting.
Health Benefits of Coconut Water
Coconut water contains electrolytes, including magnesium and potassium, which can help you properly rehydrate after exercise [84]. What’s more, it has antioxidant properties that can help you avoid disease and illness [85].
Coconut water may also:
- Help lower blood sugar for people with diabetes[86]
- Prevent kidney stones[87]
- Support heart health[88]
10. Chai Tea
Chai tea is a type of sweet and spicy tea with an instantly recognizable aroma. It offers a flavor-packed alternative to coffee with a moderate amount of caffeine and several potential health benefits.
Chai tea is made from a combination of black tea and strong spices, such as ginger, fennel, cardamom, cinnamon, cloves, coriander seeds, star anise, and black peppercorns. There’s no set recipe — you can include whichever spices you prefer to make your own blend.
Chai tea contains half as much caffeine as coffee, making it a great choice if you’re still looking for a caffeine kick, but want something a little milder. An 8 oz cup of coffee contains 80-100 mg of caffeine, while the same size cup of chai tea contains 40-50 mg of caffeine.
Health Benefits of Chai Tea
Chai tea has been linked to a number of health benefits. The aromatic drink may offer the following benefits:
- Lower bad (LDL) and total cholesterol [89]
- Improve nausea [90]
- Reduce your risk of heart disease [91]
- Lower blood pressure [92]
- Reduce blood sugar levels [93]
- Improve digestion [94]
- Support weight loss [95]
How to Prepare Chai Tea
The following recipe makes 16 oz of chai tea concentrate:
Ingredients:
- 5 whole cloves
- 20 whole black peppercorns
- 1 cinnamon stick
- 5 green cardamom pods
- 1 star anise
- 4 inches fresh ginger, sliced
- 20 oz water
- 2 ½ tablespoons loose-leaf black tea
Directions:
- Roast the cloves, peppercorns, cinnamon, cardamom, and star anise on a low heat until fragrant. This should take 2 minutes. Remove from the heat and leave to cool.
- Using a coffee grinder, grind the spices into a coarse powder.
- Combine the ginger, water, and ground spices in a saucepan and bring to a simmer. Leave to simmer for 20 minutes.
- Stir in the tea and turn off the heat. Leave to brew for 10 minutes.
- Strain into cups and sweeten to taste.
FAQs: Coffee Alternatives
1. Can matcha tea really replace my morning coffee?
Yes, matcha tea is a great alternative to coffee in the morning. Matcha contains L-theanine. This amino acid gives a prolonged and smooth energy boost that’s less intense than coffee but more sustained.
It’s an excellent choice if you’re sensitive to caffeine. Matcha tea contains less caffeine than coffee and the caffeine it does contain is released at a much slower pace. This helps restrict negative symptoms usually caused by caffeine sensitivity.
2. Is chicory coffee good for digestion?
Yes, chicory coffee is rich in inulin, a type of soluble fiber that can promote digestive health and a healthy gut microbiome[96]. Studies show that inulin may also increase healthy bacteria in your colon, improving bowel function and reducing constipation[8].
3. What are the health benefits of drinking golden milk?
Golden milk is best known for its anti-inflammatory properties. The active ingredients in turmeric (curcumin, cinnamon, and ginger) all help reduce inflammation [92]. The anti-inflammatory effects of turmeric may reduce joint pain caused by rheumatoid arthritis and osteoarthritis [97].
Other health benefits of drinking golden milk may include:
- Improving memory and brain function [98]
- Boosting mood [17]
- Protecting against heart disease [18]
- Lowering blood sugar levels [19]
- Reducing your risk of cancer [20]
- Antibacterial, antiviral, and antifungal properties [14]
- Improving digestion [21]
- Stronger bones [22]
4. How does lemon water impact health?
Drinking lemon water, especially in the morning, can help keep you hydrated, provide you with a vitamin C boost, and improve skin health. Lemon water provides a pleasant-tasting alternative to sugary drinks, which may help support weight loss [99].
The citric acid in lemon water can also prevent kidney stones and boost gastric acid to improve digestion [26].
5. Does yerba mate have more caffeine than coffee?
Yerba mate contains less caffeine than coffee, but there’s still enough to provide a similar energy boost. There’s 75 mg of caffeine in a 5 oz cup of yerba mate, compared to 85 mg of caffeine in a 5 oz cup of coffee.
Although yerba mate contains almost the same amount of caffeine as coffee, people who drink it don’t experience the same caffeine jitters and coffee crashes. This makes it a great alternative if you’re looking for something that’s still energizing but a little less intense.
6. Are there any caffeine-free options that still energize?
There are some caffeine-free drinks that still provide an energy boost. These include herbal teas like peppermint (the mint smell and taste can be invigorating) [100] and golden milk (turmeric can reduce levels of fatigue) [101].
A smoothie is another great alternative. Pack your smoothie with energy-rich fruits and vegetables, like bananas, leafy greens, apples, avocados, and berries, for the best results.
7. What is the best way to transition from coffee to these alternatives?
Caffeine withdrawal can be a real problem if you’re used to drinking coffee every day. To avoid any unpleasant symptoms, begin weaning yourself off by mixing your regular coffee with your chosen alternative, like chicory coffee.
Gradually decrease how much coffee you’re adding until you’re drinking pure chicory coffee. Alternatively, swap one cup of coffee each day for a lower-caffeine option like green tea. Continue reducing your coffee and adding lower-caffeine alternatives until you’ve made the switch.
8. Can these alternatives help reduce coffee withdrawal symptoms?
Yes, alternatives like yerba mate and green tea provide caffeine at lower doses than coffee. These drinks can help provide you with the caffeine your body craves while limiting your withdrawal symptoms as you reduce your coffee intake.
9. Are there any health risks associated with these coffee substitutes?
Most coffee substitutes are safe for general consumption, but it’s important to consider individual health conditions and potential allergies. Here are some potential health risks you consider when looking for coffee alternatives:
- Matcha Tea — May expose you to pesticides and chemicals [102]
- Chicory Coffee — Can cause an allergic reaction in some [103]
- Lemon Water — Citric acid may erode tooth enamel over time [104]
- Yerba Mate — Consuming large amounts may increase your risk of cancer [105]
- Green Tea — Catechins in green tea may prevent your body from absorbing iron, leading to anemia [106]
- Rooibos Tea — Consuming a lot of rooibos tea can lead to liver problems [107]
10. Where can I buy coffee alternatives?
Most grocery and health food stores carry a wide selection of coffee alternatives. You’ll usually find them in the coffee aisle. Alternatively, you can find a huge variety of coffee alternatives available to buy online.
References
- Elara Hadjipateras. (2023). Caffeine in Matcha.
- Sabina Janciauskiene, PharmD, PhD. (2020). The Beneficial Effects of Antioxidants in Health and Diseases.
- Xueru Yin,Jiqiao Yang, Tony Li, Liyan Song, Tinglu Han, Mei Yang, Huihua Liao, Jianjun He, Xiaozhu Zhong. (2015). The Effect of Green Tea Intake on Risk of Liver Disease: a Meta-Analysis
- Christina Dietz, Matthijs Dekker, Betina Piqueras-Fiszman. (2017). An Intervention Study on the Effect of Matcha Tea, in Drink and Snack Bar Formats, on Mood and Cognitive Performance.
- Sara Sokary, Maha Al-Asmakh, Zain Zakaria, Hiba Bawadia. (2022). The Therapeutic Potential of Matcha Tea: A Critical Review on Human and Animal Studies.
- Masayuki Teramoto, MD, MPH, Kazumasa Yamagishi, MD, PhD, Isao Muraki, MD, PhD, Akiko Tamakoshi, MD, PhD, Hiroyasu Iso, MD, PhD, MPH. (2022). Coffee and Green Tea Consumption and Cardiovascular Disease Mortality Among People With and Without Hypertension.
- Ying Lin, Dianfeng Shi, Bo Su, Jing Wei, Mihnea-Alexandru Găman, Melahat Sedanur Macit, Israel Júnior Borges do Nascimento, Nathalia Sernizon Guimaraes. (2020). The Effect of Green Tea Supplementation on Obesity: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials.
- Eline Birkeland, Sedegheh Gharagozlian, Kåre I. Birkeland, Jørgen Valeur, Ingrid Måge, Ida Rud, Anne-Marie. (2020). Prebiotic Effect of Inulin-Type Fructans on Faecal Microbiota and Short-Chain Fatty Acids in Type 2 Diabetes: A Randomized Controlled Trial.
- Andrew M. Freeman, Luis A. Acevedo, Nicholas Pennings. (2023). Insulin Resistance.
- Roma Pahwa; Amandeep Goyal, Ishwarlal Jialal. (2024) Chronic Inflammation.
- Nicola D Guess, Anne Dornhorst, Nick Oliver, Jimmy D Bell, E Louise Thomas, Gary S Frost. (2015). A Randomized Controlled Trial: The Effect of Inulin on Weight Management and Ectopic Fat in Subjects With Prediabetes.
- Keith M Erikson, Michael Aschner. (2019). Manganese: Its Role in Disease and Health.
- National Center for Complementary and Integrative Health. Antioxidant Supplements: What You Need To Know.
- Soheil Zorofchian Moghadamtousi, Habsah Abdul Kadir, Pouya Hassandarvish, Hassan Tajik, Sazaly Abubakar, Keivan Zandi. (2014). A Review on Antibacterial, Antiviral, and Antifungal Activity of Curcumin.
- Pasupuleti Visweswara Rao, Siew Hua Gan. (2014). Cinnamon: A Multifaceted Medicinal Plant.
- Saurabh Khasnavis, Kalipada Pahan. (2014). Cinnamon Treatment Upregulates Neuroprotective Proteins Parkin and DJ-1 and Protects Dopaminergic Neurons in a Mouse Model of Parkinson’s Disease.
- Jayesh Sanmukhani, Vimal Satodia, Jaladhi Trivedi, Tejas Patel, Deepak Tiwari, Bharat Panchal, Ajay Goel, Chandra Bhanu Tripathi. (2013). Efficacy and Safety of Curcumin in Major Depressive Disorder: a Randomized Controlled Trial.
- World Health Organization. (2020). The Top 10 Causes of Death.
- S Kirkham, R Akilen, S Sharma, A Tsiami. (2009). The Potential of Cinnamon to Reduce Blood Glucose Levels in Patients with Type 2 Diabetes and Insulin Resistance.
- W S Koh, S Y Yoon, B M Kwon, T C Jeong, K S Nam, M Y Han. (1998). Cinnamaldehyde Inhibits Lymphocyte Proliferation and Modulates T-Cell Differentiation.
- Ming-Luen Hu, Christophan K Rayner, Keng-Liang Wu, Seng-Kee Chuah, Wei-Chen Tai, Yeh-Pin Chou, Yi-Chun Chiu, King-Wah Chiu, Tsung-Hui Hu. (2011). Effect of Ginger on Gastric Motility and Symptoms of Functional Dyspepsia.
- Janet R Hunt, Luann K Johnson, Z K Fariba Roughead. (2009). Dietary Protein and Calcium Interact to Influence Calcium Retention: A Controlled Feeding Study.
- Kory Taylor, Elizabeth B. Jones. (2022). Adult Dehydration.
- Oussama Bekkouch, Gökhan Zengin, Mohamed Harnafi, Ilham Touiss, Amine Khoulati,† Ennouamane Saalaoui, Hicham Harnafi, Magda H. Abdellattif, Souliman Amrani. (2023). Anti-Inflammatory Study and Phytochemical Characterization of Zingiber officinale Roscoe and Citrus limon L. Juices and Their Formulation.
- Ji Na Jeong. (2018). Effect of Pre-Meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults.
- Daniela Freitas, François Boué, Mourad Benallaoua, Gheorghe Airinei, Robert Benamouzig, Evelyne Lutton, Laurène Jourdain, Rose-Marie Dubuisson, Xavier Maitre, Luc Darrasse, Steven Le Feunteun. (2022). Glycemic Response, Satiety, Gastric Secretions and Emptying After Bread Consumption with Water, Tea, or Lemon Juice: a Randomized Crossover Intervention Using MRI.
- Henrique Silva. (2020). A Descriptive Overview of the Medical Uses Given to Mentha Aromatic Herbs throughout History.
- Abou-Zaid, M.M., Nozzolillo, C., Tonon, A., Coppens, M.D., Lombardo, D.A. (2008). High-Performance Liquid Chromatography Characterization and Identification of Antioxidant Polyphenols in Maple Syrup.
- Saeed Samarghandian, Tahereh Farkhondeh, Fariborz Samini. (2017). Honey and Health: A Review of Recent Clinical Research.
- Nguyen Hoang Anh, Sun Jo Kim, Nguyen Phuoc Long, Jung Eun Min, Young Cheol Yoon, Eun Goo Lee, Mina Kim, Tae Joon Kim, Yoon Young Yang, Eui Young Son, Sang Jun Yoon, Nguyen Co Diem, Hyung Min Kim, Sung Won Kwon. (2020). Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials.
- Yamini Dixit, Anand Kar. (2010). Protective Role of Three Vegetable Peels in Alloxan Induced Diabetes Mellitus in Male Mice.
- Vasiliki Zoi, Vasiliki Galani, Georgios D. Lianos, Spyridon Voulgaris, Athanasios P. Kyritsis, George A. Alexiou. (2021). The Role of Curcumin in Cancer Treatment.
- Monika Kujawska. (2018). Yerba Mate (Ilex paraguariensis) Beverage: Nutraceutical Ingredient or Conveyor for the Intake of Medicinal Plants? Evidence from Paraguayan Folk Medicine.
- Anna Gawron-Gzella, Justyna Chanaj-Kaczmarek, Judyta Cielecka-Piontek. (2021). Yerba Mate—A Long but Current History.
- Tom M McLellan, John A Caldwell, Harris R Lieberman. (2016). A Review of Caffeine’s Effects on Cognitive, Physical, and Occupational Performance.
- Sonia Chandra, Elvira De Mejia Gonzalez. (2004). Polyphenolic Compounds, Antioxidant Capacity, and Quinone Reductase Activity of an Aqueous Eextract of Ardisia Compressa in Comparison to Mate (Ilex Paraguariensis) and Green (Camellia Sinensis) Teas.
- Justin Evans, John R. Richards, Amanda S. Battisti. (2024). Caffeine.
- Melanie A Heckman, Jorge Weil, Elvira Gonzalez de Mejia. (2010). Caffeine (1, 3, 7-Trimethylxanthine) in Foods: a Comprehensive Review on Consumption, Functionality, Safety, and Regulatory Matters.
- Kellie P Burris, P M Davidson, C Neal Stewart Jr, S Zivanovic, F M Harte. (2012). Aqueous Extracts of Yerba Mate (Ilex Paraguariensis) as a Natural Antimicrobial Against Escherichia Coli O157:H7 in a Microbiological Medium and pH 6.0 Apple Juice.
- Ahmad Alkhatib. (2014). Yerba Maté (Illex Paraguariensis) Ingestion Augments Fat Oxidation and Energy Expenditure During Exercise at Various Submaximal Intensities.
- Nicole Lunceford, Alejandro Gugliucci. (2005). Ilex Paraguariensis Extracts Inhibit AGE Formation More Efficiently than Green Tea.
- Elżbieta Rząsa-Duran, Agata Kryczyk-Poprawa, Dawid Drabicki, Adrian Podkowa, Katarzyna Sułkowska-Ziaja, Agnieszka Szewczyk, Katarzyna Kała, Włodzimierz Opoka, Piotr Zięba, Maciej Fidurski, Bożena Muszyńska. (2022). Yerba Mate as a Source of Elements and Bioactive Compounds with Antioxidant Activity.
- Fernanda Weber Mello, Fernanda Marcello Scotti, Gilberto Melo, Saman Warnakulasuriya, Eliete Neves Silva Guerra, Elena Riet Correa Rivero. (2018). Maté Consumption Association with Upper Aerodigestive Tract Cancers: A Systematic Review and Meta-Analysis.
- Cyril Willson. (2018). The Clinical Toxicology of Caffeine: A Review and Case Study.
- The American College of Obstetricians and Gynecologists. How Much Coffee Can I Drink While I’m Pregnant?
- Claudia Musial, Alicja Kuban-Jankowska,Magdalena Gorska-Ponikowska. (2020). Beneficial Properties of Green Tea Catechins.
- Edele Mancini, Christoph Beglinger, Jürgen Drewe, Davide Zanchi, Undine E Lang, Stefan Borgwardt. (2017). Green Tea Effects on Cognition, Mood, and Human Brain Function: A Systematic Review.
- Marjan Rostamian Mashhagi, Seyyed Reza Attarzadeh Hosseini. (2022). The Interaction Effect of Green Tea Consumption and Exercise Training on Fat Oxidation, Body Composition and Blood Lipids in Humans: A Review of the Literature.
- Ya-Hui Ma, Jia-Huan Wu, Wei Xu, Xue-Ning Shen, Hui-Fu Wang, Xiao-He Hou, Xi-Peng Cao, Yan-Lin Bi, Qiang Dong, Lei Feng, Lan Tan, Jin-Tai Yu. (2020). Associations of Green Tea Consumption and Cerebrospinal Fluid Biomarkers of Alzheimer's Disease Pathology in Cognitively Intact Older Adults: The CABLE Study.
- Tarun Vyas, Ravleen Nagi, Archana Bhatia, Sandeep Kumar Bains. (2021). Therapeutic Effects of Green Tea as an Antioxidant on Oral Health—A Review.
- Renfan Xu, Yang Bai, Ke Yang, Guangzhi Chen. (2020). Effects of Green Tea Consumption on Glycemic Control: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
- Tirang R. Neyestani, Bahareh Nikooyeh. (2022). A Comprehensive Overview on the Effects of Green Tea on Anthropometric Measures, Blood Pressure, Glycemic, and Lipidemic Status: An Umbrella Review and Meta Meta-Analysis Study.
- Sarah Krull Abe, Eiko Saito, Norie Sawada, Shoichiro Tsugane, Hidemi Ito, Yingsong Lin, Akiko Tamakoshi, Junya Sado, Yuri Kitamura, Yumi Sugawara, Ichiro Tsuji, Chisato Nagata, Atsuko Sadakane, Taichi Shimazu, Tetsuya Mizoue, Keitaro Matsuo, Mariko Naito, Keitaro Tanaka, Manami Inoue. (2019). Green Tea Consumption and Mortality in Japanese Men and Women: A Pooled Analysis of Eight Population-Based Cohort Studies in Japan.
- Theres Heinrich 1, Ina Willenberg, Marcus A Glomb. (2012). Chemistry of Color Formation During Rooibos Fermentation.
- In-Sun Hong, Hwa-Yong Lee, Hyun-Pyo Kim. (2014). Anti-Oxidative Effects of Rooibos Tea (Aspalathus Linearis) on Immobilization-Induced Oxidative Stress in Rat Brain.
- Jeanine L Marnewick, Fanie Rautenbach, Irma Venter, Henry Neethling, Dee M Blackhurst, Petro Wolmarans, Muiruri Macharia. (2011). Effects of Rooibos (Aspalathus Linearis) on Oxidative Stress and Biochemical Parameters in Adults at Risk for Cardiovascular Disease.
- Myoung Jin Son, Miki Minakawa, Yutaka Miura, Kazumi Yagasaki. (2013). Aspalathin Improves Hyperglycemia and Glucose Intolerance in Obese Diabetic OB/OB Mice.
- Hannelise Piek, Irma Venter, Fanie Rautenbach, Jeanine L. Marnewick. (2019). Rooibos Herbal Tea: An Optimal Cup and Its Consumers.
- Rabia Johnson, Dalene de Beer, Phiwayinkosi V Dludla, Daneel Ferreira, Christo J F Muller, Elizabeth Joubert. (2018). Aspalathin from Rooibos (Aspalathus linearis): A Bioactive C-glucosyl Dihydrochalcone with Potential to Target the Metabolic Syndrome.
- Ingrid A-L Persson, Karin Persson, Staffan Hägg, Rolf G G Andersson. (2010). Effects of Green Tea, Black Tea, and Rooibos Tea on Angiotensin-Converting Enzyme and Nitric Oxide in Healthy Volunteers.
- Lung-Ta Lee, Ying-Tang Huang, Jiuan-Jiuan Hwang, Ping-Ping H Lee, Ferng-Chun Ke, Madhavan P Nair, Chithan Kanadaswam, Ming-Ting Lee. (2002). Blockade of the Epidermal Growth Factor Receptor Tyrosine Kinase Activity by Quercetin and Luteolin Leads to Growth Inhibition and Apoptosis of Pancreatic Tumor Cells.
- Moe Sasaki, Nami Nishida, Masako Shimada. (2018). A Beneficial Role of Rooibos in Diabetes Mellitus: A Systematic Review and Meta-Analysis.
- Mohsen Adib-Hajbaghery, Seyedeh Nesa Mousavi. (2017). The Effects of Chamomile Extract on Sleep Quality Among Elderly People: A Clinical Trial.
- Maria Rosa Ingrosso, Gianluca Ianiro, Judy Nee, Anthony J Lembo, Paul Moayyedi, Christopher J Black, Alexander C Ford. (2022). Systematic Review and Meta-Analysis: Efficacy of Peppermint Oil in Irritable Bowel Syndrome.
- Mehrdad Abdullahzadeh, Pegah Matourypour, Sayed Ali Naji. (2017). Investigation Effect of Oral Chamomilla on Sleep Quality in Elderly People in Isfahan: A Randomized Control Trial.
- Sepide Miraj, Samira Alesaeidi. (2016). A Systematic Review Study of the Therapeutic Effects of Matricaria Recuitta Chamomile (Chamomile).
- Maryam Zemestani, Maryam Rafraf, Mohammad Asghari-Jafarabadi. (2015). Chamomile Tea Improves Glycemic Indices and Antioxidant Status in Patients with Type 2 Diabetes Mellitus.
- Elham Najafi Mollabashi, Tahereh Ziaie, Zahra Bostani Khalesi. (2021). The Effect of Matricaria Chamomile on Menstrual Related Mood Disorders.
- Majid Tafrihi, Muhammad Imran, Tabussam Tufail, Tanweer Aslam Gondal, Gianluca Caruso, Somesh Sharma, Ruchi Sharma, Maria Atanassova, Lyubomir Atanassov, Patrick Valere Tsouh Fokou, Raffaele Pezzani. (2021). The Wonderful Activities of the Genus Mentha: Not Only Antioxidant Properties.
- Maria Rosa Ingrosso, Gianluca Ianiro, Judy Nee, Anthony J Lembo, Paul Moayyedi, Christopher J Black, Alexander C Ford. (2022). Systematic Views and Meta-Analysis: Efficacy of Peppermint Oil in Irritable Bowel Syndrome.
- Qian-Qian Mao, Xiao-Yu Xu, Shi-Yu Cao, Ren-You Gan, Harold Corke, Trust Beta, Hua-Bin Li. (2019). Bioactive Compounds and Bioactivities of Ginger (Zingiber officinale Roscoe).
- Çiğdem Yücel, Gökçe Şeker Karatoprak, Özlem Bahadır Açıkara, Esra Küpeli Akkol, Timur Hakan Barak, Eduardo Sobarzo-Sánchez, Michael Aschner, Samira Shirooie. (2022). Immunomodulatory and Anti-inflammatory Therapeutic Potential of Gingerols and their Nanoformulations.
- Mehrnaz Nikkhah Bodagh, Iradj Maleki, Azita Hekmatdoost. (2018). Ginger in Gastrointestinal Disorders: A Systematic Review of Clinical Trials.
- Rizu Negi, Suresh K Sharma, Rakhi Gaur, Anupama Bahadur, Prasuna Jelly. (2021). Efficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-Analysis.
- Vahideh Ebrahimzadeh Attari, Mohammad Hosein Somi, Mohammad Asghari Jafarabadi, Alireza Ostadrahimi, Seyed-Yaghob Moaddab, Neda Lotfi. (2019). The Gastro-protective Effect of Ginger (Zingiber officinale Roscoe) in Helicobacter pylori Positive Functional Dyspepsia.
- Armin Ebrahimzadeh, Anahita Ebrahimzadeh, Sayid Mahdi Mirghazanfari, Ebrahim Hazrati, Saeid Hadi, Alireza Milajerdi. (2022). The Effect of Ginger Supplementation on Metabolic Profiles in Patients with Type 2 Diabetes Mellitus: A Systematic Reviews and Meta-Analysis of Randomized Controlled Trials.
- Boxun Zhang, Rensong Yue, Ying Wang, Lizhen Wang, Jiawei Chin, Xiaoying Huang, Yayi Jiang. (2020). Effect of Hibiscus Sabdariffa (Roselle) Supplementation in Regulating Blood Lipids Among Patients with Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis.
- Mohamed Abdelmonem, Mahmoud Ahmed Ebada, Sherein Diab, Mariam Mohamed Ahmed, Mohamed Sayed Zaazouee, Tarek Mohamed Essa, Zainab Salah ElBaz, Hazem S Ghaith, Walid Shaban Abdella, Mohamed Ebada, Ahmed Negida. (2022). Efficacy of Hibiscus Sabdariffa on Reducing Blood Pressure in Patients With Mild-to-Moderate Hypertension: A Systematic Review and Meta-Analysis of Published Randomized Controlled Trials.
- M F Nagoor Meeran, Hayate Javed, Charu Sharma, Sameer N Goyal, Sanjay Kumar, Niraj Kumar Jha, Shreesh Ojha. (2021). Can Echinacea be a Potential Candidate to Target Immunity, Inflammation, and Infection—the Trinity of Coronavirus Disease 2019.
- Monique Aucoin, Kieran Cooley, Paul Richard Saunders, Jenny Carè, Dennis Anheyer, Daen N. Medina, Valentina Cardozo, Daniella Remy, Nicole Hannan, Anna Garbera. (2020). The Effect of Echinacea spp. on the Prevention or Treatment of COVID-19 and Other Respiratory Tract Infections in Humans: A Rapid Review.
- Efthymios Poulios, Constantinos Giaginis, Georgios K. Vasios. (2019). Current State of the Art on the Antioxidant Activity of Sage (Salvia spp.) and Its Bioactive Components.
- Emma L. Wightman, Philippa A. Jackson, Bethany Spittlehouse, Thomas Heffernan, Damien Guillemet, David O. Kennedy. (2021). The Acute and Chronic Cognitive Effects of a Sage Extract: A Randomized, Placebo-Controlled Study in Healthy Humans.
- Sepideh Alasvand, William Bridges, Vivian Haley-Zitlin. (2019). Effectiveness of Salvia Officinalis on Mediation of Serum Lipid in Clinical Trials: Systematic Review and Meta-Analysis (P12-004-19).
- Orlando Laitano, Steven J. Trangmar, Denise de Melo Marins, Eveline Soares Menezes, Gisienne da Silva Reis. (2014). Improved Exercise Capacity in the Heat Followed by Coconut Water Consumption.
- D Bhagya, L Prema, T Rajamohan. (2012). Therapeutic Effects of Tender Coconut Water on Oxidative Stress in Fructose Fed Insulin Resistant Hypertensive Rats.
- Prabhakaran Prabha Preetha, Vishalakshiamma Girija Devi, Thankappan Rajamohan. (2015). Mature Coconut Water Exhibits Antidiabetic and Antithrombotic Potential Via L-Arginine-Nitric Oxide Pathway in Alloxan Induced Diabetic Rats.
- M Gandhi, M Aggarwal, S Puri, S K Singla. (2013). Prophylactic Effect of Coconut Water (Cocos Nucifera L.) on Ethylene Glycol Induced Nephrocalcinosis in Male Wistar Rat.
- S.R Priya, Lalitha Ramaswamy. (2014). Tender Coconut Water—Nature’s Elixir to Mankind.
- Alam Khan, Mahpara Safdar, Mohammad Muzaffar Ali Khan, Khan Nawaz Khattak, Richard A Anderson. (2003). Cinnamon Improves Glucose and Lipids of People with Type 2 Diabetes.
- R Schmid, T Schick, R Steffen, A Tschopp, T Wilk. (1994). Comparison of Seven Commonly Used Agents for Prophylaxis of Seasickness.
- E J Gardner 1, C H S Ruxton, A R Leeds. (2007). Black Tea—Helpful or Harmful? A Review of the Evidence.
- Pasupuleti Visweswara Rao, Siew Hua Gan. (2014). Cinnamon: A Multifaceted Medicinal Plant.
- B Mang, M Wolters, B Schmitt, K Kelb, R Lichtinghagen, D O Stichtenoth, A Hahn. (2006). Effects of Cinnamon Extract on Plasma Glucose, HbA, and Serum Lipids in Diabetes Mellitus Type 2.
- Shayamapda Mandal; Manisha DebMandal; Krishnendu Saha, Nishith Kumar Pal. (2011). In Vitro Antibacterial Activity of three Indian Spices Against Methicillin-Resistant Staphylococcus Aureus.
- Stijn Soenen, Margriet S Westerterp-Plantenga. (2008). Proteins and Satiety: Implications for Weight Management.
- Andrew B Shreiner 1, John Y Kao, Vincent B Young. (2015). The Gut Microbiome in Health and in Disease.
- Binu Chandran, Ajay Goel. (2012). A Randomized, Pilot Study to Assess the Efficacy and Safety of Curcumin in Patients with Active Rheumatoid Arthritis.
- Hamed Fanaei, Samira Khayat, Amir Kasaeian, Mani Javadimehr. (2015). Effect of Curcumin on Serum Brain-Derived Neurotrophic Factor Levels in Women with Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial.
- Ji Na Jeong. (2018). Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-Obese Young Adults.
- Raudenbush B, Grayhem R, Sears T, Wilson I. (2009). Effects of Peppermint and Cinnamon Odor Administration on Simulated Driving Alertness, Mood and Workload.
- Wen-Ching Huang, Wan-Chun Chiu, Hsiao-Li Chuang, Deh-Wei Tang, Zon-Min Lee, Li Wei, Fu-An Chen, Chi-Chang Huang. (2015). Effect of Curcumin Supplementation on Physiological Fatigue and Physical Performance in Mice.
- Monika Mania, Tomasz Szynal, Małgorzata Rebeniak, Maria Wojciechowska-Mazurek, Krystyna Starska, Agnieszka Strzelecka. (2014). Human Exposure Assessment to Different Arsenic Species in Tea.
- Marie-Luise Puhlmann, Willem M de Vos. (2020). Back to the Roots: Revisiting the Use of the Fiber-Rich Cichorium Intybus L. Taproots.
- Stefan Zimmer, Georg Kirchner, Mozhgan Bizhang, Mathias Benedix. (2015). Influence of Various Acidic Beverages on Tooth Erosion. Evaluation by a New Method.
- Ebele Oranuba, Hua Deng, Jiangnan Peng, Sanford M Dawsey, Farin Kamangara. (2018). Polycyclic Aromatic Hydrocarbons as a Potential Source of Carcinogenicity of Mate.
- Frank S. Fan. (2016). Iron Deficiency Anemia Due to Excessive Green Tea Drinking.
- Marjatta Sinisalo, Anna-Liisa Enkovaara, Kari T Kivistö. (2010). Possible Hepatotoxic Effect of Rooibos Tea: A Case Report.