Hibiscus tea, also known as roselle or Jamaica, ranks number one of all the antioxidant-rich teas! It's bright red, with a fruity, tart, cranberry-like flavor. Read about its numerous health benefits below, and make cold or warm hibiscus tea with an easy recipe, brewed from the dried petals of hibiscus flower petals. It's vibrant and tangy and packs a powerful antioxidant punch.
Hibiscus contains bioactive compounds, including anthocyanins that give the flowers their deep red color. However, some health benefits of hibiscus do not seem to be linked to these red pigments, as white varieties of hibiscus also show similar effects.
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🥀 5 Benefits of Hibiscus Tea
- Within an hour of drinking the tea, your bloodstream's antioxidant levels surge as the tea’s phytonutrients are absorbed into your system.
- Drinking 2-3 cups of this tea daily may help support heart health by improving cholesterol levels, and blood sugar, and reducing inflammation.
- A Natural Inhibitor of Obesity and Fat Accumulation: In a 12-week study, participants who took hibiscus saw greater reductions in their waist size and body fat compared to those who took placebo capsules. In a 2018 study, participants who drank a combination of about a cup and a half of hibiscus tea and a quarter cup of lemon verbena tea daily for two months lost significantly more weight. Those in the tea group lost five pounds on average, compared to just three pounds in the control group.
- Reducing Blood Pressure: A study from Tufts University found that drinking three cups of hibiscus tea daily significantly lowered blood pressure in prehypertensive adults. The subjects’ systolic blood pressure dropped by six points more than the control group, showing better results than a placebo.
- Hibiscus tea may slow aging, boosting the enzyme, APMK, or Adenosine Monophosphate-Activated Protein Kinase. AMPK is like a "master switch" in your body that helps manage energy and metabolism. Activating AMPK can help slow down aging by reducing inflammation and damaged cells.
👩🏼🌾 Hibiscus Tea Ingredients
- Dried hibiscus flower petals
- Personal tea maker with infuser
- Cold or warm water (about 170ºF)
See the recipe card for quantities.
🛒 Where to Buy?
Purchase dried organic hibiscus flowers, a single-serve Insulated Heatproof Glass Cup with Loose Tea Infuser and Lid, and the perfect straw linked below.
This dried hibiscus flower tea recipe was inspired by my Chamomile Tea and Sencha Green Tea on my site, as well as this immune-boosting Lemon & Ginger Tea. If you have trouble sleeping throughout the night, try my Cranberry Water.
🍵 Substitutions
- Mint - Add fresh mint for a refreshing blend of flavors with a perfect balance of tartness and coolness.
- Ginger - Grate some fresh ginger into the tea for a warm, spicy kick that adds depth and balances the tartness of the hibiscus.
- Lemon verbena - Add lemon verbena for a bright citrusy note and more anti-aging benefits.
- Coconut water - make this with coconut water to balance the tang!
For more healthy drink recipes, visit my Healthy Beverage Recipes page.
📖 How to Make Hibiscus Tea
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- For cold tea: Place 1 tablespoon of hibiscus flowers in a single-cup tea infuser. Insert the infuser into a mug. Add cold filtered or tap water, filling the mug to the top. Let it sit for at least 20 minutes until the liquid turns bright red.
- For warm tea: Heat water to around 170ºF. Pour the hot water over 1 tablespoon of hibiscus flowers. Let it steep for 3 to 5 minutes. Strain the tea before serving.
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✔️ Expert Tips
- Teeth: Like with any sour food or drink, such as citrus, it's important to rinse your mouth with water afterward to wash away the natural acids and protect your tooth enamel. Plus, wait at least one hour before brushing to avoid damaging your enamel while it is softened. Try sipping your cooled tea through a straw!
- Staining: When using dried hibiscus flowers, be mindful that they can stain. They can leave bright red stains on clothes, countertops, containers, and more.
- Storage: Refrigerate in an airtight container for up to 3 days.
🙋🏽♀️ Recipe FAQs
Heating hibiscus tea, like with most teas, can impact its health benefits, but it doesn't completely destroy them. Here’s a breakdown:
Antioxidants: Hibiscus tea is rich in antioxidants, particularly anthocyanins, which are sensitive to high temperatures. Prolonged exposure to very high heat can reduce the potency of these antioxidants, but normal brewing temperatures (around 190°F to 210°F or 88°C to 99°C) typically retain much of the antioxidant power.
Vitamin C: Hibiscus is also a good source of vitamin C, which is heat-sensitive. While some vitamin C may be lost during the brewing process, the tea still retains a good portion of its nutritional value.
Flavor and Potency: Overheating or boiling the tea for too long can also alter the flavor, making it more bitter or less vibrant. To maximize health benefits and flavor, steep the tea in hot (not boiling) water for about 3 to 5 minutes.
So, while there’s a slight reduction in some nutrients due to heat, the tea remains highly beneficial when brewed properly.
Given the high manganese content in hibiscus tea, it's recommended not to exceed one quart per day (¼ cup of flowers in 4 cups water).
For a pitcher of cold tea: Place ¼ cup of hibiscus flowers in a 1-quart jar or medium pitcher. Add cold filtered or tap water, stir to mix, and chill for at least 20 minutes until the liquid turns bright red. For a richer color and flavor, refrigerate overnight.
🫖 Related Recipes
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I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
Hibiscus Tea
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Ingredients
- 1 tablespoon dried hibiscus flower petals
- 8 ounces water tap cold or heated to about 170ºF
Instructions
- For cold hibiscus tea: Place the hibiscus flowers in a single-cup tea infuser.Insert the infuser into a mug.Add cold filtered or tap water, filling the mug to the top.Let it sit for at least 20 minutes until the liquid turns bright red.For a deeper color and richer flavor, chill the tea overnight.
- For warm tea: ·Heat water to around 170ºF.· Pour the hot water over 1 tablespoon of hibiscus flowers.· Let it steep for 3 to 5 minutes.· Strain the tea before serving.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Susan says
We have been making hibiscus tea for about 5 months now. Recommended by a friend. Have noticed the weight loss benefits as well as lowering A1c. So nice to learn all the other healthy benefits it offers!!! Thanks for sharing the cold brew method.
Thank you for all the healthy meal/desert recipes you share on your posts.
Nisha Melvani, RDN says
I drink it daily!!! So good. Thank you.
Nicole says
Where did the 170 F temperature come from? I brew my hibiscus tea at 100 C. Are there any beneficial compounds that are destroyed when brewing it at higher temperatures? thank you
Nisha Melvani, RDN says
Hi. 100 is good. Even cold is good. 170 is an upper range if you are looking to speed up the process.
Julie says
Hi Nisha, I am new to your YouTube channel and a new subscriber to your site, as well as new to vegan cooking. There is a ton I don't know and am happy to have found your site. You are so informative, and I appreciate that. I am wondering if you could recommend a different personal tea maker with infuser since the one you have linked to Amazon is no longer available. Thank you!
Nisha Melvani, RDN says
Hi. It seems to be in stock. Try here: https://amzn.to/3XoMIQu
Jo says
I've been watching your shorts on YouTube. Thank you for all the valuable information!!
Nisha Melvani, RDN says
So glad it is helpful. Thank you.
Julie says
Hi again,
Above you note that coconut water can be added to balance the tang. Could you recommend a particular brand of coconut water? Also, this may be a stupid question, but do I use the coconut water in place of the water when preparing the tea or add it after steeping like you add creamer to coffee?
Nisha Melvani, RDN says
Either is fine! I like to brew it extra strong and then add the coconut water for a refreshing drink. Naked Pure Coconut Water is a good quality brand.
Christy says
Can hibiscus flowers be steeped in cold water a second time, as you mentioned about chamomile flowers?
Nisha Melvani, RDN says
Yes they can but the tea will be mild.
Marija Mia says
Perfect 👌 thank you 🤗
Nisha Melvani, RDN says
So glad you enjoyed it. Thank you for commenting.
M Chapman says
I just purchased a 1 LB bag of Hibiscus flowers; do I store it in the pantry or freezer?
Nisha Melvani, RDN says
Here is what I read: To store dried hibiscus flower petals for tea, keep them in an airtight container in a cool, dark, and dry place. Avoid exposure to moisture, light, and heat to preserve their flavor and potency. Stored properly, dried hibiscus petals can last for up to a year.
Nicky says
So is it not okay to keep the petals in that bag that they were purchased in?
Nisha Melvani, RDN says
Yes you can! and store it in a cool dry place.
Laurence says
Great info. Thanks
Nisha Melvani, RDN says
So glad it's helpful.
Whitney Hall says
Would premade hibiscus teabags be as beneficial?
Nisha Melvani, RDN says
Depends on the brand. I typically research this using Consumer Labs. This way is more economical and you can use the infuser for green tea too!