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9 health benefits of rosemary tea that make it a morning elixir

Drinking rosemary tea in the morning is beneficial for your overall health. Read on to learn all its health benefits.
Health benefits of rosemary water
Rosemary water offer multiple health benefits. Image courtesy: Adobe Stock
Aayushi Gupta Updated: 20 Mar 2024, 02:49 pm IST
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Are you tired of mundane morning routines that leave you feeling sluggish and uninspired? What if we told you there’s a simple yet powerful elixir that could transform your mornings and invigorate your entire day? Introducing rosemary tea, a revitalising concoction that is rich in antioxidants, and is antimicrobial and anti-inflammatory in nature.

By indulging in a refreshing glass of rosemary-infused tea the first thing in the morning, you embark on a journey of wellness and vitality like never before. Health Shots reached out to nutritionist Vidhi Chawla, to understand the benefits of rosemary tea and how it can uplift and nourish your overall health.

What is rosemary tea?

Rosemary tea is a tea made of the herb rosemary, and is known to be rich in many vitamins, as well as iron and calcium. “Rosemary is an evergreen herb and is used as a seasoning in a variety of dishes, such as soups, casseroles, salads, and stews, due to its amazing flavour and fragrance. It is good for your skin, hair, and overall health,” explains Chawla. A study, published in the Journal of Biomedical Science, states that rosemary is therapeutic in nature.

Health benefits of rosemary tea

1. Antioxidant properties

One of the best rosemary tea benefits is that it is rich in antioxidants, such as rosmarinic acid, carnosic acid, and caffeic acid. Antioxidants help combat oxidative stress caused by free radicals in the body, reducing cellular damage and inflammation. A study, published in BMC Complimentary Medicine and Therapies, states that rosemary has polyphenolic compounds such as rosmarinic acid and carnosic acid that are antioxidants.

2. Improves digestion

One of the biggest rosemary tea benefits is that it aids digestion by stimulating the production of digestive enzymes and bile flow. This can potentially support the breakdown of food, enhance nutrient absorption, and alleviate symptoms such as bloating and indigestion. A study, published in Plos One, states that it helps promote a healthy balance of gut bacteria, that helps digestion.

rosemary water for digestion
It can help you get rid of digestive problems. Image courtesy: Adobe Stock

3. Better for brain function

A study, published in Complimentary Therapies in Clinical Practice, suggests that rosemary may have cognitive benefits. Inhalation of rosemary aroma has been linked to improved memory and alertness. While drinking rosemary tea may not have the same direct effect, the antioxidant and anti-inflammatory properties of rosemary could potentially contribute to brain health.

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4. Anti-inflammatory effects

Chronic inflammation is associated with various health conditions, including heart disease, diabetes, and certain cancers. One of the benefits of drinking rosemary tea is that the herb contains compounds that possess anti-inflammatory properties, potentially helping to reduce inflammation in the body and lower the risk of related diseases.

Also read: A cup of cinnamon water a day can keep the weight gain away. Here’s how you can brew it

5. Boosts immune system

One of the best properties of Rosemary tea is its antimicrobial properties, which may help support a healthy immune system. Drinking rosemary tea may assist in fighting off certain pathogens and strengthening the body’s defenses. A study, published in Future Science OA, backs this claim.

6. Keeps you hydrated

Staying adequately hydrated is crucial for overall health. Drinking rosemary-infused tea can be a refreshing and flavorful way to increase your tea intake, which further helps promote hydration and support various bodily functions.

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rosemary water for hydration
It keeps you hydrated! Image courtesy: Adobe Stock

7. Healthy for eye problems

A chemical that occurs naturally in the common herb rosemary has been found to protect the eye from macular degeneration and other eye diseases, according to a study published in Investigative Ophthalmology and Visual Science. Moreover, this herb has anti-inflammatory and antioxidant effects which are also known to improve eyesight.

8. Reduces the risk of cancer

Rosemary is rich in carnosol, a phytochemical that can slow cancer cell growth, strengthen immune functions, limit the production of cancer-related hormones, and work as an antioxidant, according to the American Institute for Cancer Research (AICR).

9. Helps to reduce blood sugar

Rosemary helps in regulating blood sugar levels. Its plant compounds can help to slow down the absorption of sugar in the gut, which can help in preventing the spike in blood sugar levels after meals.

rosemary water for blood sugar
Women with diabetes must keep a check on their blood sugar levels. Image courtesy: Adobe Stock

While rosemary is a healthy component, it is advised to take rosemary tea in moderation. Excess consumption of it can lead to various side effects like vomiting, spasms, or indigestion.

How to make rosemary tea?


  • Fresh rosemary leaves or dried rosemary leaves
  • Water
  • Honey, lemon, or other sweeteners for flavour

Follow these steps to prepare it:

  • Rinse the rosemary leaves to remove the dirt or debris.
  • The amount of water you use depends on how strong you want your tea and how many servings you’d like to make. (Use about 1 cup of water for every serving.)
  • Once the water reaches a rolling boil, remove it from the heat.
  • Place the rosemary leaves into a teapot or tea infuser. Pour the hot water over the rosemary.
  • Allow the rosemary to steep in the hot water for about 5 to 10 minutes. If you prefer a stronger taste, you can steep for a longer duration.
  • After steeping, strain the tea to remove the rosemary leaves.
  • Now, add any desired sweeteners like honey, lemon, or other flavorings to enhance the taste. Stir well to incorporate the sweetener.
  • Pour the rosemary tea into cups or mugs and enjoy it while it’s still warm.

Voila! Your homemade rosemary tea is ready to be enjoyed. To make the most of its benefits, consider drinking a glass of this aromatic elixir every morning on an empty stomach. Feel free to experiment with the concentration of rosemary to suit your taste preferences.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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