The International Institute for Sustainable Development says that, after water, tea is the second most popular drink in the world. [1]
Except for herbal tea, all teas are made from the dried leaves of the Camellia sinensis shrub. The kind of tea is determined by the extent of oxidation of the leaves.[1]
Green tea is one of the least processed varieties of tea and is created from unoxidized leaves. As a result, it has the highest concentration of antioxidants and beneficial polyphenols.[1]
In ancient Chinese and Indian medicine, green tea was used to control bleeding and cure wounds, help digestion, promote heart and brain health, and regulate body temperature.[1]
10 Health Benefits of Green Tea
Find out more about the possible health benefits of green tea and how this popular drink may help add to a healthy diet and way of life.[2]
1. High in Nutrients
You can feel good about what’s in your cup if you choose green tea. Here’s what you’ll find inside:
- Caffeine is a type of alkaloid that can make the nervous system work faster.
- Amino acids, like L-theanine, which may help sharpen your mind.
- Fluoride is a mineral that aids in the strengthening of dental enamel.
Green tea is different from other types of tea because it has a lot of compounds called catechins. The most significant catechin is epigallocatechin-3-gallate (EGCG).
Natalie Rizzo, RD, from New York City, has this advice for choosing a healthy green tea: “If you want the real thing, make sure the package says 100% green tea or choose pure green tea leaves.”[2]
2. Green Tea Can Be Part of a Healthy Weight Loss Diet
The National Center for Complementary and Integrative Health (NCCIH) says there isn’t enough evidence to show that people who are overweight or obese and drink green tea will lose weight. But research on green tea extract suggests that it might help.[2]
One study suggests that the caffeine in green tea may help reduce hunger and speed up the rate at which calories are burned through a process called thermogenesis. An article from May 2014 in the Canadian Pharmacists Journal says that most of the research on green tea has been done on this more concentrated extract and not on letting the tea bag steep in your cup.[2]
Rizzo says, “If you want to lose weight and are thinking about adding green tea to your diet, don’t expect it to work if you eat a lot of calories.” “Green tea might help you lose weight, but it won’t make up for bad eating habits.” The Mayo Clinic says that you might not be able to lose weight if you drink sweetened green tea.
Do what has been shown to work: eat a healthy, well-balanced diet and work out regularly. Adding green tea to your diet might help, but don’t think of it as a miracle cure.[2]
3. The Benefits of Green Tea Extend to Your Belly
Caffeine can make you jumpy and keep you from sleeping, but it can also help you stay regular. If you can’t handle the caffeine in coffee, you might want to try green tea instead. Caffeine is in it, but not as much as in coffee. According to the Mayo Clinic, an 8-ounce cup of brewed coffee with caffeine has between 95 and 165 mg of caffeine, while an 8-ounce cup of brewed green tea has between 25 and 29 mg of caffeine.[2]
4. Green Tea May Help Reduce Rheumatoid Arthritis Symptoms
In a research published in The Journal of Nutrition, rats fed green tea extract in drinking water and later induced with the autoimmune illness rheumatoid arthritis (RA) had less severe symptoms than RA animals that drank plain water. More study in people is required, although the researchers highlight that green tea extract may be beneficial when taken in conjunction with traditional RA therapy.[2]
A study published in Arthritis Research & Therapy in 2011 reveals a comparable anti-inflammatory benefit in rats with osteoarthritis, but it’s too early to determine whether the same results would be found in people.[2]
5. Green Tea May Help Repair Damaged Skin and Protect Against Skin Cancer
A preliminary research published in Cancer Prevention Research in February 2010 found that rats treated to green tea polyphenols in drinking water had greater skin cell regeneration following UV ray damage, while it is unclear if this benefit would be detected in people.[2]
According to a report published in the Journal of the German Society of Dermatology in August 2015, green tea may also help heal skin disorders such as eczema and genital warts.[2]
6. Green Tea Could Help Lower Blood Sugar Levels in People With Type 2 Diabetes
People with type 2 diabetes have high blood sugar (hyperglycemia) owing to insulin resistance, a disease in which the cells, muscles, and liver are unable to absorb glucose to power the body. According to the American Diabetes Association, poorly controlled diabetes may raise the risk of consequences such as heart disease, neuropathy (nerve damage), amputations, and eye difficulties.[2]
Green tea, on the other hand, may help lower insulin resistance when consumed as part of a balanced type 2 diabetes diet, according to a research published in the Iranian Journal of Medical Sciences in September 2014. Participants in the research who drank 150 milliliters of green or sour tea three times each day for four weeks had good outcomes.[2]
7. Your Alertness and Brain Health May Improve by Drinking Green Tea
According to the NCCIH, one of the most prominent benefits of green tea is mental alertness. The caffeine component of green tea is responsible for this short-term impact. Caffeine is a central nervous system stimulant that may create problems when used in big doses. Green tea, on the other hand, has a low caffeine concentration that is just enough to wake you up without triggering the anxiety and jitters associated with higher-caffeine goods like coffee.[2]
8. Green Tea May Help Protect Against Certain Types of Cancer
Cancer occurs when free radicals destroy healthy cells in the body, but antioxidant-rich foods and drinks, such as green tea, are known to help prevent this process, according to the National Cancer Institute. The EGCG content, in particular, seems to give protection.
Green tea extract may help postpone the beginning and prevent the recurrence of some forms of cancer, according to a study published in Molecules and Cells in February 2018. Nonetheless, most of the research on the relationship between green tea and cancer prevention or therapy involves mice or cell cultures rather than people, and green tea extract rather than green tea itself.[2]
9. Drinking Green Tea May Have a Protective Effect on the Heart
Green tea may decrease high blood pressure in addition to decreasing cholesterol, according to the NCCIH. According to the National Heart, Lung, and Blood Institute, this may contribute to improved heart health.
Green tea should be used in moderation if you are presently on blood pressure drugs such as beta-blockers. According to the NCCIH, large doses of green tea, particularly in supplementary form, may interact with several kinds of drugs.[2]
10. Green Tea May Help Reduce Anxiety, but More Research Is Needed
Some anxiety disorders, like generalized anxiety, obsessive-compulsive disorder, and social anxiety disorder, may be helped by drinking a cup of green tea. Research cited in a review that came out in October 2017 in the journal Phytomedicine suggests that caffeine and the amino acid L-theanine work together to lower anxiety and affect other brain functions, such as memory and attention.[2]
What to Look for in Green Tea
Form
Some individuals use green tea extract in tablet or liquid form as a supplement. However, research has revealed that extract products contain hazards, such as constipation, gastrointestinal difficulties, high blood pressure, and liver damage. [3]
Variety
There are several varieties of green tea, each with its own distinct flavor. Green teas with tastes that are a nice blend of vegetal and sweet with a smooth finish are some of the most popular. If you want a robust taste with more caffeine and antioxidants, matcha is a wonderful option. [3]
Caffeine Content
Caffeine affects everyone differently, so there is no ideal quantity to consume all at once or during the day. Some individuals can tolerate more caffeine than others, while others are considerably more sensitive. Take note of the amount of caffeine that works best for you. Remember that matcha contains more caffeine than regular green teas, and that brewing tea for a longer period of time increases the caffeine content.[3]
Ingredient List
The less ingredients there are in green tea products, the better. Look for goods that are made entirely with green tea or green tea powder.
There may be a lot of sugar in packaged green tea products, especially matcha powder. The Centers for Disease Control and Prevention (CDC) recommends that people limit their added sugar intake to less than 10% of their total calorie intake. For example, a 2,000-calorie diet should have no more than 50 grams of added sugar per day. Look for things with less than five grams of added sugar per serving to cut down on your sugar intake.[3]
Sourcing
When it comes to buying green tea, you may have quality and ethical concerns. If this is the case, seek for certified organic items to verify the tea leaves were grown without the use of synthetic fertilizers. Look for items that are Fair Trade or have a clear sourcing policy that resonates with you if you want to feel more confidence about the care and remuneration of the farmers and farmworkers who farmed your tea.[3]
Conclusion
Green tea is an easy method to add antioxidants to your diet, whether you want to improve your general health or lessen your risk of sickness.
Source:
[1] https://www.medicalnewstoday.com/articles/269538#health-benefits
[2] https://www.everydayhealth.com/diet-and-nutrition-pictures/life-sustaining-reasons-to-drink-green-tea.aspx
[3] https://www.verywellfit.com/best-green-teas-5115813
