Health Benefits of Green Tea

History of Green Tea:

Tea has been grown for ages, starting in India and China. Tea is now the world's second most popular beverage, behind only water. Tea is used by hundreds of millions of people, and studies suggest that green tea (Camellia sinesis) in particular has numerous health benefits.

Green tea, on the other hand, is thought to have originated in China. Even today, it is thought that the name "tea" in China refers primarily to green tea, rather than tea in general, as it does in the West. The Camellia sinensis plant species is thought to have originated in China's Yunnan province. In fact, Yunnan is home to 260 of the world's 380+ tea varietals.

According to one common mythology, Shennong, the Empress of China and reputed inventor of Chinese medicine, discovered tea as a beverage around 2737 BC when fresh tea leaves from a nearby tea tree fell into his cup of freshly boiled water.

Types of Tea:

Green, Black, and Oolong tea are the three basic types of tea and all are made from the Camellia sinensis plant's leaves. This plant, which was originally grown in East Asia, can grow to the size of a shrub or tree. Camellia sinensis is now found throughout Asia, as well as regions of the Middle East and Africa.

The distinction lies in the manner in which the teas are processed. Green and oolong tea are more popular in Asian countries, while black tea is more popular in the United States. Green tea is made from unfermented leaves, oolong tea is made from partially fermented leaves, and black tea is made from fully fermented leaves. The more the leaves are fermented, the less polyphenols there are and the more caffeine there is. Green tea contains the most polyphenols, while black tea contains around 2 to 3 times the caffeine amount of green tea.

Processing of green tea:

Green tea leaves are gathered from the Camellia sinensis plant, then swiftly prepared (by pan burning or steaming) and dried to prevent excessive oxidation, which would turn the green leaves brown and impair its fresh flavor.

Green, yellow, or light brown tea is frequently brewed, and its flavor profile can range from grassy and toasted (pan fired) to vegetal, sweet, and seaweed-like. Most green tea should be dull in color and just faintly astringent if made appropriately.

Why Green Tea is Beneficial for Health:

Green tea's health benefits, according to researchers, are primarily due to Polyphenols, which are compounds with strong antioxidant qualities. In fact, polyphenols appear to have better antioxidant properties than vitamin C. Green tea's polyphenols give it a slightly bitter flavor. Antioxidants are molecules that fight free radicals, which are harmful compounds in the body that cause cell changes, DNA damage, and even cell death. Many scientists believe that free radicals contribute to ageing as well as the development of a variety of health problems such as cancer and heart disease.

Caffeine, theobromine, and theophylline are all alkaloids found in green tea. They give the stimulating effects of green tea. L-theanine, an amino acid molecule present in green tea, has been researched for its nervous system soothing properties.

Green tea was used in ancient Chinese and Indian medicine as a stimulant, diuretic (to help rid the body of excess fluid), astringent (to control bleeding and help heal wounds), and to boost heart health. Green tea has also been used traditionally to alleviate bloating issues, regulate body temperature and blood sugar, promote digestion, and improve brain activities.

How Much Caffeine is Present in Different Types of Tea?

8 oz. Beverage	Avg. Caffeine Content
Green Tea	24 to 40 mg
Black Tea	14 to 61 mg
Brewed Coffee	95 to 200 mg

 

In Which Form is Green Tea Available?

The majority of green tea dietary supplements are sold as dried leaf tea capsules. Look for green tea extracts that have been standardized. Green tea provides 50 to 150 mg polyphenols (antioxidants) per cup. Polyphenols are abundant in decaffeinated green tea products. There are caffeine-free supplements available.

How Much Green Tea Should You Drink Every Day?

It is recommended to drink 2 to 3 cups of green tea per day (for a total of 240 to 320 mg polyphenols) or 100 to 750 mg of standardized green tea extract per day. There are caffeine-free products available and suggested.

HEALTH BENEFITS OF GREEN TEA:

1.       Green Tea Contains Antioxidant Compounds:

Antioxidants, such as polyphenols found in green tea, can neutralize free radicals, reducing or even preventing some of the harm they cause. Catechins are the polyphenols found in tea. Catechin, gallaogatechin, epicatechin, epigallocatechin, epicatechin gallate, and apigallocatechin gallate (collectively known as EGCG) are the six major catechin chemicals found in green tea. EGCG is the most researched and active polyphenol component in green tea.

A high-antioxidant diet may lower the risk of numerous diseases, including heart disease and certain malignancies. Antioxidants scavenge free radicals from cells throughout the body and prevent or minimize oxidative damage.

2.       May Help in Weight Loss:

It's also one of the most effective teas for losing weight. There is strong evidence relating green tea to weight and body fat loss. Green tea may help persons with type 2 diabetes lower their body weight, BMI, and belly fat, according to a review of 11 clinical trials.

Green tea contains caffeine as well as catechin, a type of flavonoid that acts as an antioxidant. According to research, both of these substances can increase metabolism. Catechin can aid in the breakdown of extra fat, and both catechin and caffeine can boost the amount of energy used by the body.

3.       May Prevent Different Cancers:

Early studies suggest that polyphenols found in tea, particularly green tea, may play an essential role in cancer prevention. Polyphenols are also thought to kill malignant cells and stop their growth, according to researchers.

Numerous population-based research studies indicate that both green and black teas may help prevent Bladder, Ovarian, Breast, Esophageal, Colorectal, Pancreatic, Prostate, Lung and Stomach Cancers.

4.       Good For Inflammatory Bowel Disease:

Green tea may help to reduce inflammation in Crohn's disease and ulcerative colitis, two kinds of Inflammatory Bowel Disease. Green tea polyphenols have anti-inflammatory properties and may help with IBD symptoms. Green tea polyphenols significantly lowered colonic histological injury score and plasma Serum Amyloid A level.

Unabsorbed polyphenols can bind to receptors on the surfaces of enterocytes and immune cells, inhibiting pro-inflammatory activity. The gut microbiome can metabolize unabsorbed polyphenols. Unabsorbed polyphenols and their metabolites may have anti-inflammatory properties or act as prebiotics to encourage the growth of beneficial microorganisms, resulting in improved gut health.

5.       May Help in Protecting the Cognitive Function of Brain:

Green tea consumption may improve cognition, mood, and brain function, potentially due to chemicals in green tea such as caffeine and L-theanine. L-theanine has been shown to lower stress and improve mood. According to studies, combining caffeine and L-theanine increases brain function by increasing working memory and attention and decreasing anxiety. Matcha Tea (the Japanese version of green tea) due to L-theanine is famous to relieve stress and help the consumers focus and maintain attention. Matcha tea is an effective 'companion' for improving cognition and brain function, allowing a person to learn more effectively and focus on the work at hand.

6.       May Prevent the Age-Related Brain Disorders:

Green tea has neuroprotective properties and protects the brain from ageing by stimulating the formation of new brain cells and neural connections. Green tea also lowers the risk of neurological diseases including Alzheimer's and Parkinson's. The green tea polyphenol epigallocatechin gallate (EGCG) is thought to inhibit the production of beta-amyloid plaques, an important feature of Alzheimer's disease, by interfering with the activity of beta-amyloid oligomers. Green tea molecules help disintegrate Tau protein tangles in the brain, which cause Alzheimer's disease.

7.       Better Oral Health:

Green tea fights cavity-causing germs, nourishes gums, decreases inflammation, and can remineralize poor enamel. It can, however, discolor your teeth if you drink it frequently but do not brush correctly. Green tea may benefit periodontal health by lowering inflammation, limiting bone resorption, and inhibiting the growth of specific periodontal-related bacteria. Green tea contains antioxidants, carcinogens, antimicrobials, and anti-inflammatory compounds. Green tea is an excellent way to keep your tongue clean.

8.       May Improve Cardiovascular Health:

Many risk factors for heart disease, such as blood pressure and lipids, may be reduced by drinking green tea on a daily basis.

Green tea contains potent antioxidants, including epigallocatechin gallate, or EGCG, which can help reduce atherosclerosis and plaque accumulation in the arteries. According to a meta-analysis of nine research studies, persons who drank one to three cups of green tea daily had a decreased risk of heart attack and stroke than those who drank less than one cup.

Green tea contains other components that may decrease blood clotting and hence increase the blood-thinning action of Anti-Platelet Medicines.

9.       Better Blood Sugar Management in People With Type 2 Diabetes:

Green tea catechins help in reducing the adverse effects of insulin resistance by slowing glucose digestion and absorption. Green tea consumption is associated with lower fasting glucose and A1C values, as well as lower fasting insulin levels, which are utilized for assessing diabetic health.

1      May Help in Ameliorating the Joint Disease Symptoms:

Rheumatoid arthritis is a crippling inflammatory disease that primarily affects the tiny joints of the hands and feet. It produces excruciating swelling, which leads to cartilage loss, bone loss, and deformed joints.

Green tea extract, according to the researchers, may be beneficial when used in conjunction with traditional Rheumatoid Arthritis treatment. Green tea's EGCG may protect bones and cartilage by lowering the generation of certain immune-system chemicals that cause inflammation and joint pain.

Who Shouldn't Drink Green Tea:

Green tea should not be consumed by anyone who have heart issues or high blood pressure, renal problems, liver problems, stomach ulcers, or psychiatric disorders, particularly anxiety. Green tea should also be avoided by pregnant and breastfeeding mothers.

Best Time to Drink Green Tea:

To increase your antioxidant intake, drink a cup of green tea in the morning 1-2 hours after breakfast or in the afternoon 1 to 2 hours after lunch. Antioxidants contain and neutralize free radicals, stopping them from causing damage and the development of cancer.

For most people, there is no "best" or "worst" time to drink green tea. The timing may vary from person to person. However, if you are sensitive to caffeine, you should drink your green tea earlier in the day to avoid potential sleep disruptions.

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Disclaimer:

The following information provides a general overview of the potential health benefits of green tea. However, it is essential to note that the details presented here are for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. If you have any specific health concerns or medical conditions, it is crucial to consult with a qualified healthcare provider or a registered dietitian before making any changes to your diet or lifestyle.