Green tea, also known as Chinese tea, is made from Camellia sinensis leaves and buds. These leaves have not undergone the same withering and oxidation process used to make oolong teas and black teas. It is one of the most commonly consumed teas in the world.
Green tea has long been linked with positive health outcomes. Regular tea is 99.9% water, provides 1 kcal per 100 mL serving contains phytochemicals, such as polyphenols and caffeine. Drinking green tea has the following health benefits:
Green tea prevents Cardiovascular Disease
Some studies found that consuming this tea lowered both LDL, bad cholesterol, and triglycerides, a type of fat found in the blood. These are often associated with strokes and heart attacks. Researchers concluded that drinking this tea could lower the risk of cardiovascular diseases. Observational studies found a minor correlation between its daily consumption and a 5% lower risk of death from cardiovascular disease. In a 2015 meta-analysis of such observational studies, an increase in one cup per day was correlated with a slightly lower risk of death from cardiovascular causes.
Green tea prevents Obesity
It is rich in catechins and contains a decent amount of caffeine. If you sip it before a workout, these compounds can also increase your fat burn during aerobic exercise.
Studies have also found that it may lower one’s risk of obesity and improve physical performance. Drinking four cups a day for two months caused a significant decrease in body weight, body mass index (BMI), waist circumference, and systolic blood pressure.
It can help you lose your weight by increasing the number of calories your body burns through thermogenesis. Both catechins and caffeine have been shown to assist in weight loss by regulating the hormones that can enhance thermogenesis, the process by which your body burns calories to digest food and produce heat.
A 12-week study that had 115 overweight women take 856 mg of green tea extract daily observed a 2.4-lb (1.1-kg) weight loss among participants.
Green tea improves Liver Function
It contains catechins that help to reduce inflammation caused by some liver diseases like non-alcoholic fatty liver disease (NAFLD). To benefit your liver health try to avoid drinking your tea with sugar.
In a study of 17 patients with NAFLD took 700 ml of green tea, which contained at least 1 gram of catechins, daily for 12 weeks. These patients had significant decreases in liver fat content, inflammation, and oxidative stress. It’s important to take the recommended dosage to prevent liver dysfunction.
It contains a powerful antioxidant called EGCG that fights DNA damage from UV rays to prevent skin cancer. That means it’s also a potent anti-aging ingredient that combats signs of aging when ingested or applied topically. The catechins reduce irritation, redness, and swelling.
It can help lighten dark spots, gentle on the skin, and can also reduce inflammation. Use green tea regularly for a better complexion. This powerful mix of antioxidants can help you get fresh and glowing skin.
Taking a specific product containing green tea and other ingredients reduces cold symptoms and duration.
Population research suggests that Japanese adults who drink four or more cups of green tea daily have a 44% to 51% lower risk for depression than those who drink one cup or less.
Green tea improves brain health
It is an excellent source of antioxidants and it helps improve the brain. It also contains L-theanine (an amino acid), which can improve brain function by working synergistically with caffeine. The combination of the two compounds caffeine and L-theanine improve brain function. The antioxidants in its extract especially EGCG, have been shown to protect brain cells from oxidative stress.
This tea helps you to prevent Parkinson’s, Alzheimer’s, and dementia. Furthermore, it can decrease the action of heavy metals like iron and copper, both of which can damage brain cells.
This tea showed an increase in brain function and improved task performance. It contains 2% to 4% caffeine. Caffeine is thought to stimulate the nervous system, by increasing the release of neurotransmitters.
Green tea boost Memory
Green tea extract boosts memory. Now, researchers are reporting first evidence that its extract enhances the cognitive functions, in particular the working memory. It keeps you alert. The active ingredient is caffeine, which affects thinking and alertness, increases urine output. Studies show that caffeine and L-theanine can have synergistic effects. It’s also been shown to help memory by enhancing the connection between different parts of the brain.
Green tea boost Immunity
Polyphenols and antioxidants give green tea its Immunity boosting effects. One laboratory study suggested that a particular type of polyphenols called catechins may kill influenza viruses.
Drinking green tea is safe for healthy adults when consumed in moderate amounts (about 8 cups per day). Drinking tea is unsafe when consumed for a long time or in high doses (more than 8 cups per day). Side effects can range from mild to serious and include headache, nervousness, sleep problems, vomiting, diarrhea, irritability, irregular heartbeat, tremor, heartburn, dizziness, ringing in the ears, convulsions, and confusion.
Drinking more or 6 cups per day amount during pregnancy is unsafe and has been linked to an increased risk of miscarriage and other negative effects. Also, it might increase the risk of birth defects associated with folic acid deficiency.
Drinking green tea may make anemia worse.
The caffeine in green tea might make anxiety worse.
Caffeine might increase the risk of bleeding. Don’t drink it if you have a bleeding disorder.
Caffeine in green tea might affect blood sugar control. If you drink this tea and have diabetes, monitor your blood sugar carefully.
Green tea contains caffeine. The caffeine in tea, especially when taken in large amounts, can worsen diarrhea.
High blood pressure
Caffeine in green tea might increase blood pressure in people having hypertension.
Green tea extracts might make liver disease worse. Talk to your doctor before taking its extract and if you have signs of liver damage such as yellowing skin, dark urine, or abdominal pain.
Drinking green tea can increase the amount of calcium that is flushed out in the urine. This might weaken bones. If you have osteoporosis, don’t drink more than 6 cups of this tea per day. Taking calcium supplements may help make up for calcium that is lost. If you are generally healthy and getting enough calcium from your food or supplements, taking up to 400 mg of caffeine (about 8 cups) per day doesn’t seem to increase the risk of getting osteoporosis.