As a yoga lover, it’s only natural that I also love tea. Especially because I know tea has many health benefits to offer. But as a curious student, it’s also only natural that I need to do my research before I wholeheartedly commit to any health trend.

I’m glad that I did my research because I found out that much of the information concerning the health benefits of tea is inconclusive. I want to quickly add that no research has found anything bad about tea — in fact, it’s widely accepted that there are virtually no downsides to the beverage. There are definite benefits of drinking tea and potential benefits that may be proven over time.

Nutritionists agree that any tea is good tea, so long as you stick to fresh, brewed tea instead of bottled tea that can add extra calories and sweeteners to your diet. Also, it’s a good substitute for soda because it has almost no calories. And, green tea can help you burn fat, although its effect is somewhat small.

The perks of tea do not stop there. Tea is good for your heart — it keeps blood vessels unclogged and flexible, which promotes healthier blood flow. This, in turn, benefits your whole body and all of your organs. Tea can also improve your bone health and improve cognitive function, thanks again to the increased blood flow tea promotes. Also, as most of us know from experience, tea can help us destress.

The reason for all of tea’s benefits, as well as its potential benefits, are antioxidants called “catechins,” contained inside of tea leaves. It is the catechins that lead scientists to believe drinking tea may help prevent cancer, lower risk of heart disease and boost your immune system. Research concerning chemicals in tea has been promising because they have been linked to the study of all of these health conditions.

Now that we’ve defined what is healthy about tea, we should discuss how to enjoy it to its fullest extent. Catechins can diminish over time, so make sure you brew your tea fresh, and allow it about three to five minutes to steep. Also, although people will describe different benefits for different kinds of tea, they all will provide you with benefits in some way. So, stick with your favorite kind, and drink throughout the day to experience the full extent of its advantages (not that I expect any of you to become manic tea drinkers, or that I recommend this to the same degree I recommend working out!).

All of this being said, most articles make the line between what has been proved conclusively and what hasn’t, fuzzy. But, as tea is not a drug, (which I found interesting that most of my sources pointed out) there are no negative effects to drinking it. At the very least, it is a healthy substitute for sugar and calorie-filled beverages while retaining a yummy taste. Just listen to your body — if tea makes you feel good, drink it.