January is Hot Tea Month, so let's look at the health benefits that come from having a cup of fresh-brewed black or green tea. (But no tea bags; they often contain micro- and nano-plastics that are released in hot water.)

A new review in the journal Beverage Plant Research says there is solid evidence that regularly drinking tea helps prevent cardiovascular diseases, obesity, diabetes, and some types of cancer (drinking black coffee does too).

It also says that more studies on humans are needed to confirm that drinking tea helps prevent cognitive decline and muscle loss in older people, and that tea has antimicrobial and anti-inflammatory effects.

What makes tea do so many good things for you?

Green tea, especially, contains a good dose of polyphenols such as catechins.

Both black and green tea also contain caffeine (good for cardiovascular health, lowers the risk of Type 2 diabetes, and promotes longevity) and an amino acid called theanine that calms caffeine jitters and has an anti-inflammatory, neuroprotective, anticancer, antianxiety, metabolic, cardiovascular, liver, kidney, and immune benefits.

But not all tea beverages deliver the promise of better health. Bubble teas, sugary brews, and bottled teas with preservatives should be avoided.

Add mint or lemon to hot teas or a tablespoon of pureed fresh strawberries or blueberries to your iced tea.

For even more healthy beverages, check out "The What to Eat When Cookbook."