How to brew citrus herbal tea at home: recipe & health benefits

When one thinks of the warmth of the Mediterranean, the mind immediately flies to the warm scents and colors typical of citrus fruits. Thanks to the scent of essential oils released from citrus peels and their enveloping colors, these fruits are the perfect ingredient for a natural and healthy drink such as citrus herbal tea. Here’s how to prepare it at home, what its main benefits are, and what variations are possible.

The recipe for homemade citrus herbal tea

Ingredients

For 1 250-mL cup:

Untreated orange

Donna Fina

1 fruit

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Untreated lemon

Donna Fina

1 fruit

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Water

280 ml

Honey

q.b.

Step-by-step preparation

The recipe for citrus herbal tea is simple to make at home: here are the steps to follow.

1. The first step is to clean the citrus fruit: make sure to wash the citrus fruit well under running water, drying them with a clean cloth. Crucial is to make sure to use citrus fruits with edible peel, to avoid health risks;
2. After you have washed the citrus fruits thoroughly, take the peel off the orange and lemon with a peeler. Remember to take out only the colored part, avoiding the white part (albedo), which would make your herbal tea bitter;
3. Cut a slice from the center of each fruit and keep the rest aside-you can use a few drops of juice at the end of preparation or use what remains for other preparations;
4. Set the water to heat until it comes close to a boil. When you see the first bubbles rise to the surface, the temperature will be about 90°C and you can turn off the heat;
5. Transfer the water to a teapot or infuser, place the peels and pulp slices inside, and cover with a lid to prevent the essential oils from dispersing;
6. Let it sit for about 6 to 8 minutes, strain everything and serve the herbal tea piping hot, adding honey when drinking it to sweeten.

Practical advice

Although this is a recipe that involves a few simple steps, to make the perfect citrus herbal tea we suggest you follow our crucial practical tips:

• If you prefer a more intense citrus flavor, lightly crush the peels between your fingers before infusing them: this will allow an instant release of the essential oils. Also, you can squeeze out a few drops of citrus juice when the infusion is finished;
• Never boil the peels and remember to include them only in the infusion: boiling, destroys the vitamin C which is thermolabile, losing some of the drink’s benefits and altering its flavor;
• When taking the peel from citrus fruits, avoid the albedo, the white part of the peel that could give a bitter taste to the herbal tea. If you find that you have taken out part of the albedo, reduce the infusion time to 5-6 minutes;
• Always remember to cover the herbal tea while it is brewing-the essential oils that give the drink flavor and benefits are volatile and will easily dissipate if you do not cover them;
• Don’t throw away the remaining part of the citrus fruits-you can use them for other preparations, such as a citrus risotto, an orange sauce, or afennel and orange salad. Also, you can cut the lemon into wedges to serve to accompany a fish main course.

5 scientific benefits of citrus herbal tea

Supporting cardiovascular health

Among the benefits of citrus herbal tea is certainly support for cardiovascular health. In fact, the phytonutrients contained in both orange and lemon are essential for improving blood vessel function. Hesperidin, found in abundance in blonde oranges, helps regulate blood pressure and has a protective effect on the heart, making this drink excellent for arterial health.

Antioxidant and anti-aging action for the body

Citrus peels such as lemon and orange are rich in flavonoids that act on free radicals to protect cells from oxidative stress. Drinking citrus infusion regularly, therefore, is a great way to fight premature cell aging and keep tissues supple.

Natural digestive and deflating properties

Limonene is one of the most important elements of orange and lemon herbal tea. An essential oil contained in the rind, it promotes gastric motility and allows fat to be dissolved. By using flavedo in citrus herbal tea, a light infusion can be made that reduces abdominal bloating and facilitates digestion of main meals.

Immune system support and Vitamin C replenishment

The main benefit of citrus fruits can only be vitamin C, the undisputed queen of the beneficial properties of these fruits. The amount of this vitamin contained in citrus infusion allows it to provide a natural boost that boosts white blood cells and is an excellent shield against seasonal ailments.

Relaxation effect: the power of aromatherapy in a cup

Finally, a benefit not to be underestimated is the relaxing effect due to the essential oils contained in citrus fruits, which have anxiolytic properties. It is no coincidence that the scent of citrus fruits is among the most beloved: in fact, the aroma given off by these fruits makes it possible to lower cortisol and promote mental relaxation.

Here is a handy summary table of nutritional and caloric values for one cup of citrus herbal tea (250 ml water with lemon and orange):

Consider that a teaspoon of honey provides about 20-22 kcal: so if you prefer the herbal tea in its natural state, the caloric value drops to about 25 kcal. In addition, the use of fresh lemon and orange allows you to cover almost half of your daily vitamin C requirements, as long as you do not add peels or drops of juice when the water is above 90°C.

When to drink and recommended doses of citrus herbal tea

Orange and lemon herbal tea is a decidedly versatile drink that can be taken at any time of the day. However, to maximize its benefits, you should choose whether to drink it:

• In the morning: still fasting as soon as you wake up, it allows you to hydrate your body after the night’s rest and get your metabolism going;
• After meals: to take advantage of the action of limonene, aiding digestion and preventing abdominal bloating;
• Before bedtime: being theine-free, it can also be used as an evening cuddle, thanks to the intervention of the essential oils on the nervous system, helping to relieve the stress of the day.

As with any preparation, a sense of proportion is also essential for citrus herbal tea. For a healthy person, a maximum of 1 or 2 cups per day is recommended to enjoy the benefits without overdoing it.

Contraindications and precautions of citrus herbal tea

Citrus herbal tea has no particular contraindications if taken while avoiding excesses. However, small precautions are required for some special cases: here is what to keep in mind.

• Gastric sensitivity and reflux: Those with gastritis, ulcer or gastroesophageal reflux should consume this herbal tea in moderation. Due to the acidity of citrus fruits, the stomach walls may become irritated or there is a risk of promoting the rise of gastric juices. In such cases, it is recommended to infuse only the peels and not to drink the herbal tea on an empty stomach;
• Tooth enamel protection: citric acid in orange and lemon can weaken tooth enamel if consumed in large amounts and very frequently. Rinse your mouth with a sip of plain water and wait 30 minutes before brushing your teeth;
• The importance of edible peel: to avoid taking chemicals, make sure to use citrus fruits with edible and untreated peel. Otherwise, the risk is that pesticides, fungicides and coating waxes will be extracted in the infusion in addition to essential oils.