It contains green tea many antioxidants and other plant compounds that boost health, may improve brain health, support heart health, protect against some cancers, and more.
Green tea is made from the leaves of the Camellia sinensis plant. Even though all teas come from the same plant, green tea is considered the healthiest because of how it's processed.
In this article, we'll look at the known and possible health benefits of green tea, as well as the possible side effects.
Nutrients in Green Tea
Green tea has high levels of natural polyphenols, antioxidants called catechins, which are plant compounds that may help health.
Epigallocatechin-3-gallate EGCG (green tea extract) is the main catechin in green tea, Studies show it has these benefits:-
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Improves heart and blood vessel health.
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Boosts cognitive and mental functions.
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Boosts weight loss.
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Helps regulate blood sugar levels.
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Supports digestive health.
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Protects against certain types of cancer.
One cup of unsweetened green tea has about 2-3 calories. It also provides tiny amounts of minerals, like potassium, andMagnesium, andIron.
Adding milk, sugar, or honey can improve green tea's taste, but these can change its nutritional content. Some studies say adding milk might reduce its antioxidant benefits.
Health Benefits of Green Tea
Green tea has a long history in China, enjoyed as a flavorful drink and for medicinal uses for thousands of years. Later, it became popular all over the world.
To make green tea, small leaves are picked, wilted, then steamed or pan-fried, and finally dried. This process stops fermentation, keeping many healthy compounds in the tea.
Some health benefits of green tea include:
1. Provides antioxidants
Green tea contains high levels of antioxidants, which are responsible for the health benefits of tea, especially ones called polyphenols, natural compounds that reduce inflammation.
Antioxidants reduce oxidative stress and prevent cell damage.
2. Protects heart and blood vessels health
Drinking green tea may help protect against heart and blood vessel diseases and lower risks of heart attacks and strokes. Also, other studies found green tea linked to a big drop in Total cholesterol and low-density lipoprotein LDL, also known as cholesterol the harmful kind.
Also, studies show that anti-inflammatory compounds in green tea like EGCG help relax blood vessels and reduce vascular inflammation.
The ideal daily amount of green tea for heart health isn't fixed, but evidence suggests drinking three to five cups a day, along with a healthy diet, links to a 41% lower risk of death from heart disease.
3. Boosting brain health
Green tea can benefit brain health by:-
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Mood improvement
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Stress reduction
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Boosting cognitive functions
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Protection from age-related cognitive decline and neurodegenerative diseases
Green tea has caffeine, a stimulant that boosts mood, energy, reaction time, and memory. Besides caffeine, it contains L-theanine, an amino acid that helps mood, lowers stress, and raises dopamine and serotonin. Caffeine and L-theanine work together to improve mood, reaction time, focus, and memory.
Research also shows green tea catechins protect brain cells from damage, slowing or preventing their death. Catechins may also guard against risks of neurodegenerative diseases like Alzheimer's disease, dementia, and Parkinson's disease.
Also, another study found that drinking green tea might lower the risk of age-related cognitive decline by 64% after adjusting for risk factors like age, lifestyle, and existing diseases.
4. Boosting weight loss
Many studies looking at green tea and weight loss found that caffeine and antioxidants in green tea may speed up metabolism and help with burning fat.
Also, other studies found that taking 856.8 mg of green tea extract GT6 daily for 12 weeks may lead to noticeable weight loss and decrease in Body Mass Index BMI.
Still, you need a full plan to lose weight in a healthy way and manage it. Check with your healthcare provider or registered dietitian to look at your current eating habits, stress, body makeup, and other things.
5. Managing Blood Sugar Levels
Type 2 diabetes is linked to high blood sugar (glucose) levelswhich happens when the body doesn't make enough insulin or can't use it well. Studies show green tea may help prevent type 2 diabetes by managing blood sugar levels and improving Insulin resistance.
Some reviews found that drinking at least four cups of green tea, black tea, or Chinese tea daily over 10 years may help lower the risk of type 2 diabetes. Also, studies on Chinese adults showed daily green tea intake ties to lower type 2 diabetes risk, fewer diabetes complications, and less death in diabetic patients.
6. Protection from some types of cancer
Green tea is rich in polyphenols, antioxidants that fight free radicals, helping protect cells and DNA from damage and oxidative stress. These antioxidant qualities also help prevent cancer. Oxidative stress can cause chronic inflammation, which might lead to cancer development.
Research shows antioxidants in green tea may help reduce risks of certain cancers, including the following:-
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Mouth Cancer
Green tea alone doesn't reduce the risk of these cancers. Maintaining healthy lifestyle habits is key to improving overall health.
7. Soothing Skin Inflammation
One study looked at green, black, and white tea extracts on psoriasis in mice. Researchers found all three extracts prevented psoriasis by lowering inflammatory markers. But it’s not clear if the extracts have the same effect in humans.
8. Improving Oral Health
Reviews on green tea’s effect on oral health show its polyphenols help prevent gum and mouth diseases. Its antioxidant, anti-inflammatory, and antibacterial properties may aid oral health.
Negative Effects of Green Tea
Green tea can be consumed daily and up to 8 cups a day is safe. Each cup has about 28 mg of caffeine. The FDA suggests adults limit caffeine to 400 mg daily. Eight cups of green tea have around 220 mg of caffeine.
Drinking more tea than the recommended amount can cause side effects linked to high caffeine intake, These include:-
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Stress Anxiety
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Dizziness
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Fast heartbeat
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Frequent urination
Also, you should talk to a healthcare provider before taking green tea or green tea extracts, especially if you have any of the following conditions:-
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Pregnancy
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Liver diseases
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Taking beta blockers
Green tea is also safe for breastfeeding moms to consume, but keep in mind that caffeine passes through breast milk and might affect the baby.
