Anti-Inflammatory Iced Green Tea with Fennel Seeds

This refreshing, naturally sweet tea is a tasty way to pack some serious antioxidant potential into your day. The combination of green and white tea, along with fennel seeds help fight inflammation while satisfying your sweet tooth.

Health Benefits Of Tea

Rarely can you have a conversation about anti-inflammatories without tea being included.

That’s because tea ancient remedy for all types of ailments has been scientifically proven to not only reduce inflammation, but also protect against a number of diseases (1).

Tea is one of the most popular beverages in the world. But green and white tea in particular have been sought out for their benefits on human health. Both these teas come from the same plant.

White tea is the least processed, with leaves being harvested while still buds then rapidly steamed and dried. Green tea leaves , on the other hand, are more mature when harvested.

The leaves are also immediately steamed after harvest, then rolled. This quick steaming of green and white tea allow them to retain its natural polyphenol content (2).

Studies have proven green tea to be a potent anti-inflammatory and antioxidant. It has demonstrated potential as an anti-arthritic agent (3).

Additionally, it has been shown to be anti-cancer, antibacterial, antiviral, neuroprotective and heart healthy (4).

All of these benefits have been attributed to its high polyphenol content. Specifically, catechin, a bioactive compound abundant in tea, has been identified as the main driver of the antioxidant and anti-inflammatory potential (5).

These properties make green and white tea excellent promoters of joint, bone, muscle and tendon health. Read more about their effect on your musculoskeletal system here .

Health Benefits of Fennel

Fennel has long been used for its medicinal application.

The seeds have been shown to have tremendous benefits on the digestive system, including being an effective treatment for constipation and abdominal pain. 

The seeds also have a high content of flavonoids, antioxidants with high anti-inflammatory activity. These antioxidants have been shown to inhibit oxidative stress, thus reducing the risk of chronic disease (6) .

Further, animal studies have revealed that fennel seeds have anti-cancer activity, with fennel seed supplementation leading to reduced incidence of tumors (7).

In our recipe, we include fennel not only for the health benefits, but also for the sweet, vibrant flavor it brings to our iced tea. The added sweetness allows us to skip the added sweetener, or use just a bit of raw honey.

Tricks to the Perfect Cup of Tea

A cup of tea is all about the ratio and steeping time.

To get the maximum flavor and nutrient extract from the fennel, you want it to steep in the boiling water for 6-8 minutes.

The green and white tea, however, are more delicate and need to steep in hot, but not boiling, water for 1-3 minutes. A higher steeping time will result in a more robust tea.

Remember that the main component in your tea is water, so be sure to use filtered drinking water.

This recipe is written to be made in a pot, but your favorite tea kettle will work just as well. Ideally, the tea needs some space to steep, so an infuser basket is better than a steeper spoon.

This recipe serves two people, but I love to double or triple it to a big batch. That way I have it in my fridge as a go-to when I need a little boost. If you’re in a hurry, you can cool by shaking it with ice.

Ingredients Anti-Inflammatory Iced Green Tea with Fennel Seeds

Serves 2


  • 1 Tbsp green tea
  • 1 Tbsp white tea
  • 1 Tbsp fennel seeds
  • 16 oz filtered water
  • 1-2 tsp raw honey (optional)
  • 2 sprigs mint


Directions Anti-Inflammatory Iced Green Tea with Fennel Seeds


  1. In a pot, bring water and fennel to a low boil over med-high heat then cook 6-8 minutes
  2. Remove from heat and add green and white tea then allow to steep for 1-3 minutes
  3. Using a fine mesh strainer, strain tea
  4. Add honey and stir until dissolved
  5. Transfer to refrigerator until cool then serve over ice garnished with mint

Nutrition Facts (without honey)

Amount Per Serving

  • Calories 2.4 kCal
  • Fat 0.0 g
  • Saturated Fat 0.0 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 0.0 mg
  • Sodium 2.4 mg
  • Potassium 18.9 mg
  • Total Carbohydrates 0.0 g
  • Dietary Fiber 0.0 g
  • Sugar 0.0 g
  • Protein 0.5 g
  • Vitamin A 0%
  • Vitamin C 1%
  • Calcium 0%
  • Iron 0%

* Percent Daily Values are based on a  2000 calorie diet