Top Benefits of Green Tea

Green tea is loaded with antioxidants. Among its benefits, it may help support brain function and fat loss, help reduce the chance of developing heart disease, and offer some protection against cancer.

While there are many compounds, nutrients, vitamins, and minerals in green tea leaves, those elements are extremely diluted in a single cup of tea. Once steeped, the resulting green tea beverage is almost entirely water.

The nutrients found in 8 fluid ounces, or roughly one mug of green tea include:

- Calories: 0 grams.

- Protein: 0 grams.

- Fat: 0 grams.

- Carbohydrates: 0 grams.

- Fiber: 0 grams.

- Sugar: 0 grams.

 What Are the Benefits of Green Tea?

For green tea, young leaves of the plant are harvested, withered, steamed, or pan-fried, and then dried. This process helps prevent fermentation and preserves many of the beneficial compounds found in tea leaves. 

Green tea has a high concentration of antioxidants, which is responsible for the beverage's health benefits. Tea is rich in polyphenols natural compounds that reduce inflammation, protect against oxidative stress, and prevent cell damage.

Green tea contains high levels of natural phenols and antioxidants called catechins (a family of chemicals). Epigallocatechin-3-gallate (EGCG) is the most abundant catechin in green tea. ECGC has been shown to improve cardiovascular health, enhance cognitive function, promote weight loss, regulate blood sugar levels, support digestive health, and protect against certain types of cancer.

Protects Cardiovascular Health : 

Drinking green tea might protect against cardiovascular diseases and lower the risk of heart attack and stroke. A review of 31 research studies found that green tea is associated with significant reductions in total cholesterol and low-density lipoprotein (LDL), or "bad" cholesterol.

Anti-inflammatory compounds in green tea, like EGCG, have proved to relax blood vessels and reduce vascular inflammation (inflammation of the blood vessels).

The optimal amount of daily green tea intake for heart health benefits is unknown. Still, evidence suggests that drinking three to five cups of green tea daily, alongside a healthy diet, is associated with a 41% lower risk of dying from cardiovascular disease.

Boosts Brain Health : 

1- Improving mood

2- Reducing stress

3- Enhancing cognitive function

4- Protecting against age-related cognitive decline and neurodegenerative diseases.

Green tea contains caffeine, a stimulant that boosts mood, energy levels, reaction time, and memory. Along with caffeine, green tea contains L-theanine, an amino acid that positively affects mood, lowers stress, and boosts dopamine and serotonin production. Caffeine and L-theanine work together to improve mood, reaction time, attention, and memory.

Research shows that the catechins in green tea, such as EGCG, fight free radicals, protect neurons (brain cells) from damage, and delay or prevent the death of these cells. Catechins may protect against neurodegenerative diseases such as Alzheimer’s disease, dementia, and Parkinson’s disease.

One study found that drinking green tea may lower the risk of age-related cognitive decline by 64% after adjusting for risk factors that can impact cognitive function, like age, lifestyle behaviors, and underlying disease.

Promotes Weight Loss :

Several studies investigating the connection between green tea consumption and weight loss have found that the caffeine and catechins in green tea may speed up metabolism and help burn fat.

One study exploring the effects of green tea extract (GTE) on weight loss found that 12 weeks of GTE supplementation led to significant weight loss and lower body mass index (BMI) for study participants.

Regulates Blood Sugar Levels :

Type 2 diabetes is associated with elevated blood sugar levels, which occurs when the body doesn't produce enough insulin or use it correctly. Studies show that green tea may protect against type 2 diabetes by regulating blood sugar levels and improving insulin resistance.

A review and analysis of 19 studies involving over 1 million adults across eight countries found that drinking at least four cups of black, green, or oolong tea per day over 10 years may contribute to a reduced risk of type 2 diabetes. The review and analysis researchers noted that the study's data was subjective and potentially skewed by additional lifestyle factors.

A study on Chinese adults showed that daily green tea consumption is associated with a lower risk of type 2 diabetes and a reduced risk of diabetes-related health complications and mortality in people with diabetes.

Protects Against Certain Types of Cancer :

Green tea is rich in polyphenols, which help fight free radicals and may help protect cells and DNA from damage.18 The antioxidant properties in green tea also play a role in cancer prevention.

Oxidative damage is linked to chronic inflammation, which can lead to cancer development. Research shows that antioxidants in green tea may help lower the risk of certain types of cancers, including: 

Breast cancer: Drinking green tea may reduce the risk of breast cancer by 15%.20

Colorectal cancer: Studies show that green tea drinkers have a 30–40% lower chance of developing colorectal cancer.

Oral cancer: Research suggests long-term tea consumption is associated with a lower risk of developing oral cancer.

Remember that green tea alone does not reduce your risk of these cancers. Maintaining healthy lifestyle behaviors is essential to improving your overall health.

Tips for Consuming Green Tea : 

Whether you sip your green tea hot or chilled, there are a few tips to keep in mind:

Consider buying naturally decaffeinated green tea. One cup of green tea contains between 20 and 50 milligrams of caffeine. For those sensitive to caffeine, this may cause anxiety, fast heart rate, and jitters, per the Food and Drug Administration (FDA). Note that removing the caffeine may lower the antioxidant content, according to a 2016 Food Chem article, but research is mixed.

Be mindful of your sweetener. If you add sugar, honey, or another sweetener to your tea, remember the AHA advises women to consume no more than six teaspoons of added sugar a day, and men no more than nine teaspoons. Excess sugar consumption can contribute to weight gain, type 2 diabetes, and heart disease.