Delhi Dietician Explains Why Herbal Tea Is Better Than Chai During Pollution Season

As Delhi continues to face heavy air pollution, people are being advised to take extra care of their health. The thick smog, full of dust and harmful particles, not only affects breathing but also reduces energy and makes the body tired. While many people turn to a hot cup of chai to refresh themselves, a Delhi-based dietician says there may be a better option — herbal tea.

According to Payal Sharma, a senior dietician at Dharamshila Narayana Superspecialty Hospital in Delhi, herbal tea can be a healthier choice than regular tea, especially during the pollution season. She explained that while chai gives quick energy because of caffeine, it does not help the body fight the effects of pollution. Herbal teas, on the other hand, can actually support the body’s natural cleaning process and strengthen immunity.

For most people, chai is a part of daily life — in the morning, during work breaks, or after a long day. It provides comfort and helps people feel active. However, Ms. Sharma pointed out that chai also has caffeine, which can cause dehydration and make the body lose important nutrients. When the air is already full of toxins, the body needs fluids and antioxidants to stay strong, not more substances that cause dryness or stress.

Herbal teas are made from natural ingredients like tulsi (holy basil), ginger, turmeric, mint, and chamomile. These herbs are known for their healing properties and can help remove harmful substances from the body. Ms. Sharma said, “Herbal tea helps clean your system, supports lung function, and improves immunity. It does not contain caffeine, so it keeps your body hydrated and relaxed.”

During the pollution season, she suggested people drink herbal teas that have anti-inflammatory and antioxidant effects. Some of the best options include:

Tulsi Tea: Helps the lungs by reducing congestion and protecting against infections caused by polluted air.

Ginger Tea: Supports digestion and helps clear the throat and chest.

Turmeric Tea: Contains curcumin, which fights inflammation and helps the body recover from the effects of pollution.

Peppermint Tea: Refreshes the mind and soothes the respiratory system.

Chamomile Tea: Calms the nerves, improves sleep, and helps the body rest better after a long day in polluted surroundings.

Ms. Sharma explained that pollution causes the body to produce harmful free radicals that damage cells. Herbal teas, which are rich in antioxidants, help remove these radicals and protect the body. Drinking 2–3 cups of herbal tea daily can improve energy levels naturally and reduce coughing, tiredness, and throat irritation caused by smog.

She also advised people to drink plenty of water throughout the day and eat more fruits and vegetables. These provide vitamins and minerals that help the body fight pollution damage. Cutting down on caffeinated drinks like coffee or strong chai is important because caffeine can increase dehydration and stress.

The dietician added that while chai is not harmful if taken in moderation, replacing a few cups with herbal tea can make a big difference to overall health during this season. “People can slowly start by replacing their evening tea with herbal tea. Once they feel the difference in energy and comfort, they can include it more regularly,” she said.

Doctors and health experts across Delhi have been warning residents about the impact of pollution on the heart, lungs, and brain. They suggest lifestyle changes such as eating clean food, exercising indoors, and choosing detoxifying drinks like herbal teas.

In a city struggling with poor air quality, small changes like this can help protect the body and boost immunity. Herbal teas offer warmth, comfort, and protection — a much-needed combination in times when the air outside is filled with harmful particles.