The Many Potential Health Benefits of Drinking Green Tea

The Many Potential Health Benefits of Green Tea

Green tea has become increasingly popular in recent years, and for good reason. Derived from the Camellia sinensis plant, green tea has been used for centuries in traditional Chinese and Indian medicine to treat a variety of ailments. Today, a growing body of scientific research suggests that drinking green tea may provide a multitude of health benefits.

Green tea contains a variety of active compounds, including antioxidants, polyphenols, vitamins, minerals and caffeine. The most abundant and potent antioxidant is epigallocatechin-3-gallate (EGCG), a compound that can boost metabolism, reduce inflammation and inhibit the growth of cancer cells.

Here are 10 potential health benefits of green tea that are backed by scientific evidence:

1. May Improve Brain Function

Green tea contains bioactive compounds like caffeine and L-theanine, which can work synergistically to improve brain function. The caffeine content in green tea boosts alertness, reaction time and memory, while L-theanine increases alpha brain wave activity, inducing a state of calm, relaxed focus.

Animal and human studies show that the combo of caffeine and L-theanine in green tea may help sharpen thinking skills and improve memory and learning ability.

2. May Help With Weight Loss

Green tea, especially the EGCG compound, has been shown to boost metabolism and increase fat burning. Several studies demonstrate that drinking green tea can help support weight loss by increasing energy expenditure and fat oxidation.

One review of 11 studies with over 1,200 participants found that drinking green tea reduced body weight and helped maintain weight loss. Drinking green tea may support weight loss by curbing appetite and reducing calorie intake.

3. May Lower Risk of Heart Disease

Given its significant antioxidant content, green tea may help reduce biomarkers of heart disease risk. Studies show that regularly drinking green tea is linked to lower levels of LDL (bad) cholesterol, total cholesterol and triglycerides, which can help protect the arteries.

A large analysis of 17 studies with over 1.6 million participants found that green tea drinkers had a 20% lower risk of developing heart disease and stroke. Researchers believe the catechins in green tea are responsible for its cardioprotective effects.

4. May Reduce Cancer Risk

The polyphenols in green tea, especially EGCG, have powerful antioxidant and anti-cancer effects. Test tube and animal studies demonstrate that green tea polyphenols can inhibit the growth of multiple types of cancer cells and reduce the formation and spread of tumors.

According to a meta-analysis of 11 human trials, drinking green tea is associated with a reduced risk of developing breast, prostate and colorectal cancers. More research is needed to confirm green tea's cancer-fighting properties in humans.

5. May Protect Brain Health

In addition to improving short-term brain function, the bioactive compounds in green tea may also protect against age-related cognitive decline and neurodegenerative diseases like Alzheimer's.

In particular, EGCG appears to reduce the production of beta-amyloid plaques, a hallmark of Alzheimer's disease. It may also bind to metal ions and prevent them from accumulating in the brain, which can damage nerve cells.

Animal studies demonstrate that green tea polyphenols have neuroprotective effects and may lower the risk of Parkinson's, Alzheimer's and other neurological disorders.

6. May Reduce Bad Breath

The catechins in green tea, especially EGCG, have antibacterial effects that may reduce bad breath. Test tube studies show that polyphenols like EGCG can inhibit the growth of odor-causing bacteria that inhabit the tongue and throat.

One human trial found that rinsing with a green tea extract solution reduced odor-causing bacteria in the saliva. The antibacterial and antioxidant activities of green tea may benefit oral health and reduce foul breath.

7. May Promote Liver Health

Animal studies indicate that green tea extract increases antioxidant levels and protects liver cells against free radical damage and fibrosis, lowering the risk of liver disease. Given in the form of supplements, green tea extract appears to improve liver enzyme levels in people with chronic liver disease.

Drinking green tea may also reduce your risk of non-alcoholic fatty liver disease (NAFLD), one of the leading causes of liver conditions worldwide.

8. May Reduce Blood Sugar Levels

The polyphenols in green tea, especially EGCG, have been shown to improve insulin sensitivity and reduce blood sugar levels. Human trials demonstrate that drinking green tea can lead to significant reductions in blood sugar markers in healthy and prediabetic adults.

In one study, drinking green tea for 12 weeks decreased fasting blood sugar levels by 4.2%. In another, consuming green tea capsules for 8 weeks resulted in lower hemoglobin A1C readings, which measure average blood sugar levels over 23 months.

9. May Lower Risk of Type 2 Diabetes

Given its beneficial effects on blood sugar regulation, green tea may help lower the risk of type 2 diabetes. Several large reviews tie green tea consumption to reduced rates of diabetes.

In a Japanese study involving over 17,000 adults, those who drank the most green tea had a 42% lower risk of developing type 2 diabetes. According to an analysis of 6 studies with 286,701 people, green tea drinkers were 18% less likely to become diabetic.

10. May Reduce Inflammation

The potent antioxidants in green tea, especially EGCG, can reduce inflammation in the body. Chronic, low-grade inflammation plays a major role in chronic conditions like heart disease, diabetes, cancer and autoimmune disorders.

Studies show EGCG inhibits the production of pro-inflammatory molecules in the body and helps resolve inflammatory responses. Drinking green tea may thus help reduce inflammation-related damage and lower disease risk.

Choosing and Preparing Green Tea

When it comes to brewing the perfect cup of green tea, using high-quality tea leaves and proper preparation techniques makes a big difference. Here are some tips for choosing and making green tea:

Select High-Quality Tea Leaves

Look for whole-leaf or loose-leaf green teas over bagged varieties, as they typically contain higher-quality leaves that produce a better flavor. Choose green teas grown in either China or Japan, which are some of the major producers known for their cultivation methods.

Use Lower Water Temperatures

The ideal water temperature for brewing green tea is between 160180 F (7182 C), which is lower than for black tea. Steeping green tea with water that is too hot can result in a bitter, astringent brew.

Steep for Shorter Times

Compared to black tea, green tea is usually steeped for shorter periods. Steeping green tea for 13 minutes is common. Longer steeping times can make it taste bitter and release more caffeine from the leaves.

Try Multiple Infusions

Quality green tea leaves can withstand multiple infusions. Steeping 23 times using the same leaves is ideal for maximizing the flavor and health benefits of green tea.

Add Lemon or Ginger

Adding fresh lemon juice or slices of ginger is delicious and brings out more antioxidant compounds from the tea leaves. However, avoid adding milk, as protein in milk may bind to and neutralize some of the antioxidants.

Potential Side Effects of Green Tea

In moderation, drinking green tea is generally safe for most people and associated with minimal side effects. Some things to consider:

• Caffeine content - The caffeine in green tea may cause anxiety, sleep issues and irritability in sensitive individuals.
• Blood thinning medications - EGCG may increase the blood thinning effects of anticoagulant drugs. Speak to a doctor before consuming green tea if you take a blood thinner.
• Iron absorption - Compounds in green tea can bind to iron in foods, reducing absorption somewhat. Have tea between meals and avoid drinking it with iron-rich foods.
• Acid reflux - The caffeine and tannins in green tea may worsen symptoms in those with reflux. Green tea extracts in supplement form may be better tolerated.
• Pregnancy and breast feeding - Caffeine passes into breast milk and can affect a nursing infant. Pregnant women should limit caffeine intake to less than 200 mg per day.

The Bottom Line

Packed with powerful antioxidants and nutrients, green tea has rightfully earned its place as one of the world's healthiest beverages. Drinking just 23 cups per day may provide anti-aging, anti-inflammatory and anticancer benefits.

While more research is needed to confirm some of the health claims surrounding green tea, its proven effects on metabolism, brain function, heart health and blood sugar regulation already make it a smart addition to your diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.