We here at Oprah Daily know the power of tea. Oprah loves to start her morning with a hot cup, and you may have seen the teahouse where she goes to unwind. While she prefers something “savory and strong,” there are oh-so-many tea varieties to discover, green tea being a top pick for its health benefits. It’s packed with powerful plant compounds called polyphenols, (specifically catechins) that help protect cells from environmental damage. “Green tea has less caffeine than coffee and, as a part of a balanced diet, may reduce the risk for high blood pressure, heart disease, cancer, and type 2 diabetes, in addition to supporting brain health and immunity,” says Boston-based nutrition consultant and creator of Better Is the New Perfect Elizabeth Ward, MS, RDN.

And if that isn’t enough reason to start sipping, green tea also has unexpected benefits like warding off bad breath, and some say it can help with weight loss—but that one is debatable. “There are some studies that say it increases fat-burning, and there is also evidence that tea drinkers have a lower BMI, which could be due to lifestyle and eating habits, but there is no consensus that drinking green tea is a magic bullet for weight loss,” says Ward.

Experts do agree on green tea’s contribution to overall healthfulness. So what’s the best way to consume it to make sure you’re getting in all the good stuff? It may come as a surprise that the optimal time to drink green tea is between meals without food, so you’ll absorb the most ECGC, a potent catechin, says Ward. And she suggests keeping things plain and simple. “Adding fat like cream to green tea and coffee detracts from their overall health benefits,” she explains. As for how much you need to drink, Ward says two to three cups a day would yield benefits given the ranges seen in research studies.

Thankfully there are so many kinds out there—from organic brews to ones laced with fruits and herbs—so try spicing up your daily dose with some variety. So grab your journal, find a cozy nook, and let our roundup help you relax and refresh.