Greek Herbal Teas and Their Health Benefits: Discovering Nature's Goodness on Kos

From my favourite Greek mountain tea to the herbs and fruits growing around us, discover the traditional drinks that bring together Greek heritage, natural goodness and everyday wellbeing.

A conversation that got me thinking

Today, I had a lovely conversation with a friend here on Kos that got me thinking about something we perhaps take for granted: the wonderful variety of herbs and plants that grow in Greece and how many of them can be enjoyed as a cup of tea.

My friend and her husband are local farmers who sell fresh, local produce from their fruit stall here on Kos. She also collects herbs, and as we chatted about the different varieties we can drink as tea, I realised just how much there is to discover.

We talked about their flavours, their traditional uses and the properties that have made them popular for generations.

If you know me, you will know that Greek mountain tea is my absolute favourite. I love its gentle, earthy flavour and the feeling of sitting down with a warm cup and taking a moment to slow down.

But our conversation got me thinking about something else, too. How many of us know what we are drinking, where these herbs come from, or why our grandparents and great-grandparents valued them so much?

At Evexia Kos, wellbeing is about more than exercise and movement. It is also about the everyday choices we make, the food we enjoy, the connection we have with nature and the little rituals that help us feel good.

So, let's explore some of the herbal teas enjoyed in Greece, what research tells us about their potential health benefits, and why I think locally sourced herbs and fruits deserve a little more attention.

1. Greek mountain tea – my favourite, and a fascinating plant

Greek mountain tea, known as tsai tou vounou, is one of Greece's most recognisable traditional herbal drinks. It is made from plants belonging to the Sideritis family, which grow in mountainous areas of Greece and other parts of the Mediterranean and Balkans.

Different species grow in different regions, each with its own characteristics. Mountain tea is traditionally prepared using the flowering stems and leaves, creating a fragrant infusion with a gentle, earthy taste.

And the interesting thing is that mountain tea is not simply a comforting drink. It contains a range of naturally occurring plant compounds that researchers are investigating for their potential effects on human health.

What are the potential health benefits of mountain tea?

Antioxidant properties

Mountain tea contains polyphenols and flavonoids, plant compounds that have antioxidant activity. Antioxidants help counter oxidative processes in the body, which are associated with cellular damage and ageing.

Researchers have investigated the antioxidant properties of Sideritis extracts, including studies measuring markers of oxidative stress in people. This is one of the most promising areas of research, although the results from concentrated extracts cannot automatically be applied to every cup of tea. https://pubmed.ncbi.nlm.nih.gov/38474625/

Brain health, memory and concentration

One particularly interesting area of research is the potential relationship between Greek mountain tea and cognitive function.

A randomised, double-blind, placebo-controlled study involving adults aged 50–70 investigated Sideritis scardica extract and its effects on cognitive performance, mood and cerebral blood flow.

The researchers explored whether compounds in mountain tea might influence processes involved in brain function. The findings are encouraging, but further research is needed before we can conclude that drinking mountain tea improves memory or prevents cognitive decline. https://pubmed.ncbi.nlm.nih.gov/30042362/

Inflammation and cellular health

Researchers have also investigated the anti-inflammatory properties of compounds found in Sideritis. Laboratory and animal studies suggest that certain compounds may influence biological pathways involved in inflammation.

This is an interesting area because chronic inflammation is associated with numerous health conditions. However, laboratory findings do not establish that drinking mountain tea treats inflammation or inflammatory diseases in people.

Digestive comfort

Mountain tea has a long history of traditional use for mild gastrointestinal discomfort. The European Medicines Agency recognises its traditional use for this purpose, as well as for relieving coughs associated with colds.

These uses are based on longstanding traditional experience rather than conclusive clinical evidence. https://www.ema.europa.eu/en/medicines/herbal/sideritis-herba

A naturally caffeine-free alternative

One practical benefit of mountain tea is that it is naturally caffeine-free. Unlike ordinary black tea, green tea and coffee, it can be enjoyed without adding caffeine to your daily intake.

For people who want to reduce their caffeine consumption, it offers a delicious alternative that can be enjoyed in the morning, afternoon or evening.

Why I love it

For me, mountain tea is about both the flavour and the ritual. I love knowing that this simple drink has such a long history in Greek culture, and I find it fascinating that researchers are continuing to investigate its properties.

I also love that it doesn't need to be complicated. A good-quality mountain tea, hot water and a few minutes to yourself are sometimes all you need.

2. Chamomile – a traditional favourite for relaxation

Chamomile is another familiar herbal tea throughout Greece. Made from the flowers of the chamomile plant, it has a delicate, slightly sweet flavour and a beautiful floral aroma.

It has been used in traditional medicine for centuries and is often associated with relaxation, digestive comfort and bedtime routines.

Potential health benefits

• Relaxation: Chamomile is commonly enjoyed as part of an evening wind-down ritual. Some preliminary research into chamomile preparations suggests possible benefits for anxiety, although the evidence remains limited.

• Digestive comfort: It has traditionally been used for minor digestive complaints, but there is insufficient reliable evidence to establish how effective chamomile tea is for specific conditions.

• Plant compounds: Chamomile contains flavonoids and other naturally occurring compounds that researchers have studied for their biological properties.

  
  

Chamomile tea is generally considered safe for most adults in ordinary food and tea amounts. However, people with allergies to plants in the daisy family may react to it, and it can interact with certain medicines. https://www.nccih.nih.gov/health/chamomile

For me, chamomile is a lovely reminder that looking after ourselves can start with something simple: putting the kettle on, sitting quietly and allowing ourselves a little breathing space.

3. Sage – a Mediterranean herb with a long history

Sage is a familiar Mediterranean herb used in cooking and traditional herbal preparations. Its aromatic leaves have a distinctive, earthy flavour, making it quite different from the lighter taste of mountain tea.

Sage contains compounds such as rosmarinic acid and other polyphenols that have attracted scientific interest.

Potential health benefits

• Antioxidant activity: Sage contains plant compounds that demonstrate antioxidant activity in laboratory studies.

• Cognitive research: Some research into sage extracts has explored memory and cognitive performance, although results from particular preparations do not establish that sage tea provides the same effects.

• Traditional digestive use: Sage has been used traditionally in herbal preparations for digestive complaints, although strong evidence for specific benefits is limited.

  
  

Sage is an example of why we should appreciate traditional herbs while also respecting their potency. Some varieties contain thujone, which can be harmful in excessive amounts. Occasional culinary use is different from consuming strong sage infusions or concentrated extracts regularly.

4. Lemon verbena – a fragrant citrus infusion

Lemon verbena is a wonderfully aromatic herb that produces a fresh, lemony tea. Although it originates from South America rather than Greece, it is cultivated and enjoyed in Mediterranean countries.

It makes a lovely hot infusion and can also be used to create refreshing chilled drinks during the summer months.

Potential health benefits

• Aromatic plant compounds: Lemon verbena contains compounds that have been investigated for antioxidant and other biological activities.

• Relaxation: It is traditionally enjoyed as a calming herbal drink, although evidence that it treats anxiety or sleep disorders remains limited.

• Digestive comfort: It has a history of traditional use for digestive complaints, but further human research is needed to establish its effectiveness.

  
  

One of the things I love about herbs like lemon verbena is that they make it easy to create drinks with plenty of flavour without relying on sugary soft drinks.

Try brewing it, allowing it to cool and serving it over ice with a slice of fresh lemon.

5. Greek oregano and thyme – more than just cooking herbs

When we think about oregano and thyme, we usually think about Greek salads, roasted vegetables, fish and the wonderful flavours of Mediterranean cooking.

However, both herbs have also been used traditionally in herbal infusions.

They contain aromatic compounds, including thymol and carvacrol in some varieties, which have been studied for their antioxidant and antimicrobial activity in laboratory research.

Potential health benefits

• Antioxidant compounds: Both herbs contain naturally occurring plant compounds that have demonstrated antioxidant activity in laboratory studies.

• Traditional respiratory use: Thyme has a long history of traditional use in preparations for coughs associated with colds. The European Medicines Agency recognises certain thyme preparations for traditional medicinal use in this area.

• Digestive traditions: Aromatic herbs such as oregano and thyme have long featured in traditional preparations intended to support digestive comfort.

  
  

The important distinction is that laboratory activity does not prove that a homemade infusion can treat an infection or replace prescribed medication.

Nevertheless, these herbs offer a wonderful way to explore traditional Mediterranean flavours and enjoy a warm, aromatic drink.

6. Dittany of Crete – a special part of Greek herbal heritage

Dittany, known in Greek as diktamo, is a particularly fascinating herb native to Crete. It has a long history in Greek herbal traditions and is closely associated with the island's landscape and culture.

Its aromatic leaves are used to prepare herbal infusions, and the plant has traditionally been valued for its medicinal properties.

Potential health benefits

The European Medicines Agency recognises the traditional use of dittany preparations for mild digestive discomfort and the relief of coughs associated with colds. These indications are based on longstanding use rather than strong clinical evidence from modern trials.

Dittany is also a good example of the extraordinary variety of plants found across the Greek islands. Different regions have their own botanical traditions, and learning about them helps us appreciate the relationship between local landscapes, culture and wellbeing.

Although dittany is associated with Crete rather than specifically with Kos, it is one of the many Greek herbs worth discovering.

7. Lemon balm, mint and linden blossom

There are many more herbs that can be enjoyed as infusions, each with its own flavour and traditional uses.

Lemon balm

Lemon balm has a gentle, lemon-like aroma. It has traditionally been used in preparations associated with relaxation and digestive comfort. Researchers have investigated its potential effects on mood and sleep, but the evidence is still developing and results from extracts may not translate directly to tea.

Mint and spearmint

Mint is widely enjoyed in herbal drinks and after meals. Its refreshing flavour comes partly from aromatic compounds such as menthol in peppermint and carvone in spearmint. Peppermint preparations have been studied for digestive symptoms, particularly irritable bowel syndrome, but evidence for peppermint tea itself is more limited.

People with acid reflux may find that peppermint aggravates their symptoms.

Linden blossom

Linden blossom, also called lime blossom, produces a gentle, floral infusion that is traditionally enjoyed in the evening and during colder weather.

It has a long history of traditional use for minor cold symptoms and relaxation, although strong clinical evidence for these benefits is limited.

The beauty of exploring these herbs is that you can discover different flavours while learning about the plants that have been valued by generations before us.

8. What about fresh fruit teas?

Of course, herbs are only part of the story. Greece is blessed with wonderful fruit, and here on Kos we are fortunate to have local farmers and producers bringing seasonal produce to our markets and fruit stalls.

Fresh fruit can be used to create delicious infusions, either on its own or combined with herbs.

Here are a few combinations I would love to explore:

• Lemon and mountain tea: A classic combination that adds a bright citrus flavour to mountain tea.

• Orange and cinnamon: A warming, fragrant infusion with a naturally sweet aroma.

• Apple and cinnamon: A gentle, fruity drink that feels particularly comforting on cooler days.

• Fresh mint and lemon: A refreshing combination for a hot summer afternoon.

• Pomegranate and citrus: A colourful, tangy infusion to try when the ingredients are in season.

  
  

Are fruit teas good for you?

Fruit infusions can be a useful way to make hydration more enjoyable, particularly if they encourage you to choose water-based drinks instead of sugary alternatives.

Fresh citrus fruits also contain vitamin C, although the amount that transfers into an infusion depends on how it is prepared. If you want the full nutritional benefits of fruit, eating the whole fruit is generally a better way to obtain its fibre.

One of the greatest advantages of making your own fruit infusions is that you control the ingredients. You can enjoy the natural flavour of the fruit without needing to add sugar or artificial flavourings.

And when you use seasonal produce from local farmers, you can discover different combinations throughout the year.

Why choose fresh, locally sourced herbs and fruit?

This is where my conversation with my friend really got me thinking.

When we buy herbs and fruit directly from local farmers, we have the opportunity to connect with the people who grow our food and understand where our ingredients come from.

There is something special about knowing that your herbs have been carefully collected or grown by someone who understands the land and takes pride in their produce.

Fresh ingredients can offer wonderful aromas and flavours, particularly when harvested at the right time and handled properly. However, dried herbs also have their place. Properly dried herbs can retain many of their flavour compounds and plant constituents, provided they are stored correctly.

What matters is the quality of the product, how it has been grown or collected, how it has been handled and whether it is suitable for consumption.

Buying locally can also help support small farming businesses, keep more spending within the community and help us appreciate the seasonal produce available around us.

There are important considerations, too. Herbs must be correctly identified, legally harvested and free from harmful contamination. Wild plants should never be collected for drinking unless their identity and safety are certain.

For me, the real appeal is the opportunity to bring together natural ingredients, local knowledge and everyday wellbeing.

How can we enjoy herbal teas as part of a healthy lifestyle?

You don't need to drink a dozen different herbal teas or turn your kitchen into a herbal pharmacy to enjoy their benefits.

You can start with one or two that you love and build a simple ritual around them.

Perhaps you enjoy mountain tea in the morning, chamomile in the evening or a chilled lemon-and-mint infusion after a walk.

You might experiment with different flavours, discover which herbs you enjoy most and learn about their traditional uses.

Herbal teas can contribute to your daily fluid intake and provide an enjoyable alternative to caffeinated or sugary drinks. Some contain plant compounds that are being studied for their potential health benefits.

However, they are not all suitable for everyone. Herbs can interact with medicines, and concentrated preparations may have different risks from ordinary tea. If you are pregnant or breastfeeding, have a medical condition or take regular medication, check with a healthcare professional before using medicinal amounts of herbal products.

The aim isn't to replace medical care or assume that natural always means harmless. It is to enjoy these plants thoughtfully and make informed choices.

For me, that is what wellbeing should be about: finding simple, sustainable ways to look after ourselves while appreciating the natural world around us.

Could Evexia bring locally sourced Greek herbs and fruit to you?

My conversation today has left me wondering whether there might be an opportunity to bring some of these wonderful products to the Evexia community.

Imagine being able to discover Greek mountain tea, aromatic herbs and seasonal fruit sourced from local farmers and trusted producers here on Kos.

Products with a story behind them. Products that connect us to the island, the people who grow or collect them and the traditions that have been passed down through generations.

I would love to explore the possibility of offering these products through Evexia, but before I take the idea any further, I want to hear from you.

Would you be interested in buying locally sourced Greek herbal teas, herbs and seasonal fruit directly through Evexia?

Would you prefer individual herbs, ready-made tea blends, fruit-and-herb combinations or perhaps little Greek wellbeing gift packs?

Would you be interested in learning more about the herbs themselves, how to prepare them and their traditional uses?

Your feedback would genuinely help me understand whether this is something you would like to see.

Please leave a comment, send me a message or get in touch and let me know what you think.

Supporting local farmers, celebrating the natural goodness of Greece and finding simple ways to bring wellbeing into our everyday lives feels like a lovely combination.

And if you ask me which tea I would start with, there is no question about it.

Greek mountain tea, of course!

With love,

Gilly

Evexia Kos