According to some trusted sources , tea is the most popular beverage worldwide except water. But not all teas are as healthy as green tea. The Camellia sinensis leaves used to make green tea is not oxidized; green tea undergoes the least amount of processing when compared to other teas. Green tea is a beverage that originated in China. Its leaves are used to produce black and oolong teas, and because of the little processing, they have higher concentrations of nutrients, including polyphenols and antioxidants, which support ideal health in a variety of ways. This article will share insights on the Benefits of Green Tea that are backed by research and evidence.
Green tea has long been praised for its health advantages. According to studies , drinking green tea may have favorable effects on your skin’s health, aid in weight loss, and lower your risk of developing cardiovascular disease, among other advantages.
Nutritional Value Of Green Tea: 101 Guide
Green tea is rich in polyphenols and antioxidants, but it also has less caffeine than coffee—between one-third and one-fourth, depending on the cup. Green tea has a high concentration of health-enhancing chemicals yet zero calories, salt, sugar, fat, fiber, or carbohydrates. This makes it perfect for hydration and antioxidant boosts throughout the day.
Green tea contains a variety of bioactive substances, including polyphenols, catechins, and flavonoids. The most effective and researched of them is epigallocatechin gallate (EGCG), which accounts for around 30% of all the catechins in green tea. EGCG is a potent antioxidant that has been related to a variety of health advantages.
Green tea also contains calcium, iron, and potassium in modest concentrations. These nutrients are present in greater quantities in the tea itself, but once it has steeped, some of the minerals are lost. These levels are insufficient to significantly affect those who need more of these vitamins in their diet and are therefore not a suitable replacement for calcium-containing meals or supplements.
14 Health Benefits Of Green Tea Backed By Science
- Boosts Metabolism And Wight Loss
- Reduces the Risk of Cardiovascular Disease
- Protects Against Cancer
- Improves Brain Function
- Enhances Oral Health
- Reduces the Risk of Type 2 Diabetes
- Prevents Liver Damage
- Reduces Inflammation
- Improves Skin Health
- Reduces the Risk of Alzheimer’s Disease and Parkinson’s Disease
- Reduces Anxiety and Depression
- Enhances Exercise Performance
- Promotes Healthy Aging
- Reduces the Risk of Osteoporosis
The Benefits of Green Tea are as follows:
Boosts Metabolism And Wight Loss
Green tea is probably included in the list of ingredients for any supplement that claims to burn fat.
This is because studies show that green tea can speed up metabolism  and enhance fat burning.
In research with 10 healthy males , consuming green tea extract led to a 4% increase in calories burnt. Green tea extract boosted fat oxidation by 17% in a different study involving 12 healthy males when compared to those receiving a placebo.
Another study discovered that caffeine and the catechins in green tea may help to increase energy metabolism , which may help people lose weight.
An additional meta-analysis of numerous potential weight loss pathways caused by tea polyphenols revealed that rather than being the product of caffeine alone, catechins and caffeine created weight loss effects.
Reduces the Risk of Cardiovascular Disease
Green tea has been demonstrated to lower the risk of cardiovascular disease by enhancing lipid metabolism, lowering blood pressure, and avoiding the formation of blood clots. Those who drank more than five cups of green tea each day had a 26% decreased risk of dying from cardiovascular disease, according to a study done on 40,530 Japanese individuals .
Green tea may reduce the chance of heart disease development, however, this is particularly true for frequent tea consumers (one cup a week may not make a difference). According to the data found on Everydayhealth , it is suggested that drinking many cups of green tea each day will have this impact. Researchers found that regular green tea drinkers had a 25% lower risk of developing heart disease. Additionally, it lessened their risk of passing away from heart disease or a stroke.
Protects Against Cancer
Cancer is triggered by uncontrollable cell growth. It’s one of the main causes of death worldwide.
According to research, oxidative damage can cause chronic inflammation, which in turn can result in chronic diseases like cancer. Antioxidants can aid in preventing oxidative harm.
Several studies have found a link between increased intake of green tea  and lower cases of cancer, however, an exact connection has yet to be established.
Strong antioxidants can be found in great quantities in green tea.
Green tea components have been linked in research to a lower risk of cancer, including the ones listed below:
Breast cancer: A thorough analysis of observational research  revealed that women with the highest green tea consumption had a roughly 20–30% decreased chance of getting breast cancer, one of the most prevalent tumors in women.
Prostate cancer: Men who consume green tea have a decreased risk of developing prostate cancer , according to one study.
Colorectal cancer: A review of 29 studies  revealed that green tea drinkers had a 42% lower risk of getting the disease.
Multiple observational studies suggest that people who drink green tea are less likely to develop a number of cancers, but more reliable research is required to substantiate these findings.
Avoid putting milk in your tea if you want to gain the maximum health advantages. According to certain research, it may lessen some teas’ antioxidant content.
Improves Brain Function
Although it’s not as much as coffee, green tea’s caffeine acts as a stimulant and can help improve brain function. When neurons fire and dopamine and norepinephrine are released, mood, reaction time, and memory are enhanced. L-theanine, a compound in green tea that may penetrate the blood-brain barrier, is one of the elements that contribute to enhanced brain health. L-theanine enhances GABA-related neurotransmitters, which reduces anxiety.
Enhances Oral Health
Catechins, which are found in green tea, have been demonstrated in laboratory studies to improve dental health. The catechins achieve this by lowering oral bacterial overgrowth, which lowers the risk of infection, tooth decay, and foul breath. Although it is not yet known whether these anti-bacterial effects result from drinking tea or from isolated catechins, there is enough evidence to imply that it might be worthwhile to include it in your oral hygiene routine.
Reduces the Risk of Type 2 Diabetes
Studies on the connection between green tea and diabetes have produced mixed results.
Some research has revealed that those who drink green tea have a lower chance of developing type 2 diabetes than those who don’t. One analysis of 17 randomized control trials  discovered a connection between drinking green tea and lower fasting blood sugar and fasting insulin levels.
Green tea consumption as part of a Mediterranean-style diet  was also linked in a 2017 review of dietary polyphenol studies to a lower risk of type 2 diabetes.
You might also wanna read “Can CBD Really Help Diabetes Type 1 And 2”
Other research, however, has found no connection at all between drinking tea and diabetes.
Prevents Liver Damage
It has been demonstrated that green tea can shield the liver from harm brought on by pollutants and excessive alcohol usage. According to a study done on rats, green tea can shield the liver from damage  brought on by pollutants and drinking too much alcohol. According to a rat study, drinking alcohol causes oxidative stress and liver inflammation, which green tea extract helped to lessen. Another human investigation discovered a link between frequent green tea consumption and a reduced risk of liver disease.
Due to the high amount of polyphenols in green tea, it has anti-inflammatory qualities. According to a study done on 20 persons, those who consumed green tea extract had lower blood levels of inflammatory indicators.
Improves Skin Health
Unfermented tea leaves, which contain a higher concentration of antioxidants, are used to make green tea. In addition to fighting free radicals within the body, antioxidants also aid to repair damaged skin cells and promote the growth of new skin cells. If you have acne, green tea is the best thing to apply topically because it has antibacterial characteristics that can reduce inflammation and acne. Green tea can act as a natural sunscreen and shield the skin when applied topically.
The anti-inflammatory and UV protection properties of green tea have been found to enhance skin health. According to a study done on 60 women , those who took green tea extract had smoother, more elastic skin.
Reduces the Risk of Alzheimer’s Disease and Parkinson’s Disease
Green tea extract (CAGTE), a component of green tea, was examined in a 2011 test tube cell study  to investigate how it influenced a crucial protein in Alzheimer’s disease.
The experiments used differentiated PC12 cells as a model for neuron cells and CAGTE to represent green tea polyphenols that may be available after upper gastrointestinal digestion.
The scientists discovered that at high concentrations, CAGTE was able to shield the cells from the potentially harmful beta-amyloid peptides and free radicals that may contribute to the onset of Alzheimer’s disease.
The concentration they employed, though, was much higher than what a person’s body could hold.
Reduces Anxiety and Depression
L-theanine, an amino acid found in green tea, helps ease anxiety and sadness by encouraging relaxation. In a study involving 20 participants, those who consumed green tea extract reported lower levels of anxiety and better moods.
Enhances Exercise Performance
Green tea has been found to improve fat oxidation and endurance during exercise. According to a study done on 14 males , those who ingested green tea extract experienced a 12% boost in exercise endurance.
Promotes Healthy Aging
Green tea has been demonstrated to promote good aging due to its strong antioxidant and anti-inflammatory content. According to a study that involved 1,083 Japanese individuals, those who drank more green tea had a lower risk of functional disability and cognitive decline as they aged.
Reduces the Risk of Osteoporosis
By increasing bone density and lowering bone loss, green tea has been found to lower the risk of osteoporosis. According to a study done on 1,175 Chinese women, those who drank more green tea were shown to have higher bone density and a decreased incidence of osteoporosis.
How To Use Green Tea & When Is The Right Time?
Although green tea is generally safe, if you are sensitive to caffeine, you should use caution when consuming it.
Green tea offers numerous therapeutic benefits as well, but if not drunk in sufficient quantities, these benefits may be diminished. For some conditions, it may be necessary to consume at least two cups of green tea per day in order to observe results.
Like most teas, green tea can be savored whenever it’s convenient for you throughout the day. However, green tea does contain caffeine. Since many people find that consuming caffeine in the afternoon or evening interferes with their ability to fall asleep at night, it may be best to drink green tea in the morning.
When it comes to how people stay hydrated, tea is almost as popular as water, which is why it’s crucial to pick a high-quality tea like green tea. Green tea, which was first cultivated in China and other areas of Asia, is less processed than other types of tea and is brimming with antioxidants that support healthy aging and disease prevention. Green tea can be consumed in the conventional tea form, as well as powdered and in capsule form. These vitamins are used to improve skin, shed pounds, and overall wellness.
FAQs: Questions & Answers
Q: How much green tea should I drink per day to get these benefits?
A: Most studies have shown that consuming 3-5 cups of green tea per day can provide these health benefits.
Q: Can green tea help with weight loss?
A: Yes, green tea has been shown to increase metabolic rate and fat oxidation, which can help with weight management.
Q: Can green tea replace coffee?
A: Green tea contains less caffeine than coffee, so it can be a good alternative for those who are sensitive to caffeine.
Q: Can green tea interact with medications?
A: Green tea may interact with some medications, so it’s best to consult with your doctor before consuming it regularly.
Q: Can green tea be harmful?
A: Green tea is generally safe for most people when consumed in moderate amounts. However, excessive consumption of green tea can lead to side effects, including stomach upset, headache, and insomnia.
Q: Can I consume green tea in other forms besides drinking it?
A: Yes, green tea is available in other forms besides drinking it, including supplements, powders, and extracts. However, it’s important to note that the health benefits of green tea may be reduced when consumed in these other forms, and some forms may contain added ingredients that could be harmful.
+ 17 Sources
- Vivek Voora, Steffany Bermúdez, Cristina Larrea on December 17, 2019. Global Market Report: Tea https://www.iisd.org/publications/report/global-market-report-tea
- Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial effects of green tea: a literature review. Chin Med. 2010 Apr 6;5:13. doi: 10.1186/1749-8546-5-13. PMID: 20370896; PMCID: PMC2855614.
- Kristel Diepvens, Klaas R. Westerterp, and Margriet S. Westerterp-Plantenga 01 JAN 2007 Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea https://doi.org/10.1152/ajpregu.00832.2005
- Abdul G Dulloo, Claudette Duret, Dorothée Rohrer, Lucien Girardier, Nouri Mensi, Marc Fathi, Philippe Chantre, Jacques Vandermander, Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans, The American Journal of Clinical Nutrition, Volume 70, Issue 6, December 1999, Pages 1040–1045, https://doi.org/10.1093/ajcn/70.6.1040
- Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E, Green tea for weight loss and weight maintenance in overweight or obese adults, Cochrane Database of Systematic Reviews, 2012, Pages 1465-1858, https://doi.org//10.1002/14651858.CD008650.pub2
- Kuriyama S, Shimazu T, Ohmori K, Kikuchi N, Nakaya N, Nishino Y, Tsubono Y, Tsuji I. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA. 2006 Sep 13;296(10):1255-65. doi: 10.1001/jama.296.10.1255. PMID: 16968850.
- 8 Teas That Can Help or Harm Your Heart [Online] Available At: everydayhealth.com/atrial-fibrillation/diet/teas-and-heart-health/
- What are the health benefits of green tea? [Online] Available At: https://www.medicalnewstoday.com/articles/269538#cancer-prevention
- Ogunleye AA, Xue F, Michels KB. Green tea consumption and breast cancer risk or recurrence: a meta-analysis. Breast Cancer Res Treat. 2010 Jan;119(2):477-84. doi: 10.1007/s10549-009-0415-0. Epub 2009 May 13. PMID: 19437116.
- Norie Kurahashi, Shizuka Sasazuki, Motoki Iwasaki, Manami Inoue, Shoichiro Tsugane for the JPHC Study Group, Green Tea Consumption and Prostate Cancer Risk in Japanese Men: A Prospective Study, American Journal of Epidemiology, Volume 167, Issue 1, 1 January 2008, Pages 71–77, https://doi.org/10.1093/aje/kwm249
- Chen Y, Wu Y, Du M, Chu H, Zhu L, Tong N, Zhang Z, Wang M, Gu D, Chen J. An inverse association between tea consumption and colorectal cancer risk. Oncotarget. 2017 Jun 6;8(23):37367-37376. doi: 10.18632/oncotarget.16959. PMID: 28454102; PMCID: PMC5514915.
- Kai Liu, Rui Zhou, Bin Wang, Ka Chen, Lin-Ying Shi, Jun-Dong Zhu, Man-Tian Mi, Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials, The American Journal of Clinical Nutrition, Volume 98, Issue 2, August 2013, Pages 340–348, https://doi.org/10.3945/ajcn.112.052746
- Marta Guasch-Ferré, Jordi Merino, Qi Sun, Montse Fitó, Jordi Salas-Salvadó, New Insights into the Benefits of Polyphenols in Chronic Diseases, Volume 2017 | Article ID 6723931 | https://doi.org/10.1155/2017/6723931
- Arteel GE, Uesugi T, Bevan LN, Gäbele E, Wheeler MD, McKim SE, Thurman RG. Green tea extract protects against early alcohol-induced liver injury in rats. Biol Chem. 2002 Mar-Apr;383(3-4):663-70. doi: 10.1515/BC.2002.068. PMID: 12033455.
- Chiu AE, Chan JL, Kern DG, Kohler S, Rehmus WE, Kimball AB. Double-blinded, placebo-controlled trial of green tea extracts in the clinical and histologic appearance of photoaging skin. Dermatol Surg. 2005 Jul;31(7 Pt 2):855-60; discussion 860. doi: 10.1111/j.1524-4725.2005.31731. PMID: 16029678.
- Okello EJ, McDougall GJ, Kumar S, Seal CJ. In vitro protective effects of colon-available extract of Camellia sinensis (tea) against hydrogen peroxide and beta-amyloid (Aβ((1-42))) induced cytotoxicity in differentiated PC12 cells. Phytomedicine. 2011 Jun 15;18(8-9):691-6. doi: 10.1016/j.phymed.2010.11.004. Epub 2010 Dec 22. PMID: 21183323.
- Nobari H, Saedmocheshi S, Chung LH, Suzuki K, Maynar-Mariño M, Pérez-Gómez J. An Overview on How Exercise with Green Tea Consumption Can Prevent the Production of Reactive Oxygen Species and Improve Sports Performance. Int J Environ Res Public Health. 2021 Dec 25;19(1):218. doi: 10.3390/ijerph19010218. PMID: 35010479; PMCID: PMC8750450.