The Lunar New Year is a celebration of renewal, family, and traditions. At the heart of these festivities is tea, a symbol of respect, harmony, and health. Beyond its cultural significance, tea is also celebrated for its health benefits, particularly its high levels of antioxidants. However, tea can also influence how our bodies absorb nutrients, especially when enjoyed with festive meals. Let’s explore how to savour tea during the Lunar New Year while optimising both its benefits and your nutrition.

Tea in Lunar New Year Traditions
Tea is much more than a beverage during Lunar New Year—it’s an expression of connection and good fortune. Families often serve tea to elders as a gesture of respect or present it as part of ancestor worship. Specific teas carry unique symbolism:
Green Tea: Represents purity, renewal, and vitality.
Pu-erh Tea: Symbolises prosperity and is valued for its digestive properties.
Jasmine Tea: A fragrant tea that embodies harmony and respect, often shared with guests.
Tea accompanies or follows meals during these celebrations, making it an integral part of the Lunar New Year experience.
The Antioxidant Power of Tea
Tea is packed with antioxidants - compounds that help combat oxidative stress in the body by neutralising free radicals (unstable molecules that can cause damage to cells). These antioxidants contribute to tea’s numerous health benefits:
Catechins in green tea: Powerful antioxidants linked to improved heart health, reduced inflammation, and enhanced metabolic function. Green tea’s light flavour pairs well with delicate Lunar New Year dishes like steamed fish or dumplings.
Theaflavins in black and pu-erh teas: Found in fermented teas, these antioxidants support cholesterol management and digestive health, making Pu-erh a great choice for balancing rich or fried festive foods.
Flavonoids in jasmine tea: Jasmine tea combines the antioxidant power of green or white tea with the calming properties of jasmine blossoms, promoting relaxation and reducing stress.
Luteolin in chrysanthemum tea: A caffeine-free option, chrysanthemum tea contains antioxidants that are traditionally believed to support eye and liver health. It’s a gentle, soothing choice for winding down after a meal.
Tea and Nutrient Absorption
While tea offers many health benefits, it can also interact with the absorption of certain nutrients, particularly during meals:
Impact | Solution | |
Tannins and Iron | Tannins in tea can bind to non-haem iron (from plant-based foods), reducing absorption. This is especially relevant if your meal includes iron-rich dishes like tofu, leafy greens, or beans. | Pair these foods with vitamin C sources like oranges or bell peppers to counteract the effect of tannins, or enjoy tea between meals. |
Polyphenols and Protein | Tea polyphenols may slightly inhibit protein-digesting enzymes, potentially slowing protein breakdown. | Choose lighter teas like jasmine or green tea during meals to minimize this effect. |
Caffeine and Calcium | Caffeine in tea can increase calcium excretion (the body's process of removing calcium, mainly through urine), potentially affecting calcium retention. | Choose herbal teas like chrysanthemum or limit highly caffeinated teas if consuming calcium-rich dishes like sesame desserts or dairy-based sweets. |
How to Enjoy Tea and Maximise Nutritional Benefits
To fully benefit from tea’s antioxidants while minimizing its impact on nutrient absorption, try these tips:
Time your tea: Enjoy tea an hour before or after meals to allow your body to fully absorb nutrients from food. If you prefer tea with your meal, choose lighter varieties like jasmine or chrysanthemum.
Pair tea with nutrient-rich foods: Include vitamin C-rich fruits (like mandarin oranges) alongside iron-rich foods to boost absorption while savouring tea.
Choose teas wisely: Serve Pu-erh tea with heavier dishes for its digestive benefits, and offer green or jasmine tea during lighter courses for their antioxidants and mild flavours.
Stay hydrated: Alternate between tea and water to stay hydrated during the festivities, ensuring optimal digestion and nutrient absorption.
Tea: A Tradition Rooted in Health and Balance
As you gather with loved ones to celebrate the Lunar New Year, let tea serve as a reminder of life’s balance - indulgence paired with wellness, tradition paired with mindfulness. By embracing tea’s antioxidants and understanding its effects on nutrient absorption, you can make informed choices that honour both your health and the rich traditions of this auspicious holiday.
Raise a cup of tea to toast a year of good health, happiness, and prosperity. May the warmth of tea and family bonds fill your Lunar New Year with joy! Gong Xi Fa Cai!
PS: 2025 is the Year of the Snake in the Chinese zodiac, specifically the Wood Snake, beginning on January 29, 2025, and concluding on February 16, 2026. The Snake symbolises wisdom, intuition, and transformation, while the Wood element emphasizes growth and strength.
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