A cold glass of iced Lipton tea on a warm summer day is often thought to be the quintessential refreshing beverage. But in addition to being a tasty refreshment, tea also offers several health benefits.

Find four ways to enjoy a lightened up version of iced tea:

Getting a Caffeine Boost from Tea: For a caffeine boost, try brewing a cup of pure green tea. A serving contains 50 milligrams of caffeine, which is about what you get in a 12-ounce Diet Coke.

Green Tea: Research suggests that drinking four cups of antioxidant-rich green tea daily can help improve skin elasticity, texture and hydration, as well as increase blood flow and oxygen delivery to the skin.

The antioxidants in green tea are also great for heart health and reducing inflammation. If you find the taste of green tea bitter, try a variety with a natural fruit flavor that can mask the flavor of the green tea a bit, like berry, peach or ginger. (Consider one of these clean, good-for-you tea brands.)

Matcha Tea: Matcha is a finely milled green tea powder; the entire tea leaf is ground and suspended in water, not strained out like regular tea leaves. Bright green in color, matcha is rich in nutrients including L-theanine, an amino acid that can enhance mental alertness and relaxation without causing drowsiness. 

Matcha is also typically higher in catechins (EGCG), the antioxidant-rich polyphenols thought to be a key factor in the health benefits of green tea. Try a teaspoon or two of matcha powder whisked into hot water to enjoy the tea in the traditional Japanese style, or simply add it to your favorite summer smoothies or iced lattes. 

You can also incorporate matcha into soups, purees, salad dressings and even desserts like ice cream!

Iced Tea and Lemonade: Mix up a traditional Arnold Palmer with half iced tea and half lemonade.

Two lower sugar options for the lemonade portion of this drink are:

• Vitamin Water Zero - Squeezed
• Skinny Lemonade

To learn more about the surprising world of tea, check out this episode of Molly Kimball's "FUELED Wellness and Nutrition" podcast.