Is Green Tea Good for You? Discover The Real Science

Green tea must be doing something right because it has been commonly consumed for thousands of years. Many people, however, continue to question what happens to their bodies when they consume green tea on a daily basis. Furthermore, you might be wondering how much green tea is safe to drink without going into the realm of possible negative consequences. So is green tea good for you? The science will be discussed here, along with how much you need to benefit.

Is Green Tea Good for You?

Is drinking green tea good for you? Let’s discover the truth. Green tea could be the healthiest beverage you can consume. Green tea is derived from the Camellia sinensis plant, which also produces black tea. However, the leaves are prepared differently by tea producers.

Green tea leaves are either heat-dried, pan-fried, or steamed. Before the leaves have a chance to completely oxidize and turn brown, as is the case with black tea, this step is taken shortly after harvest. Some of the healthiest and tastiest qualities of green tea are enhanced by this rapid drying procedure.

Why is Green Tea Good for You?

Green tea is good for you because it is rich in antioxidants and bioactive compounds. It includes catechins — including EGCG (epigallocatechin gallate) — which have strong anti-inflammatory and disease-fighting effects. Green tea also increases metabolism, promotes fat burning, and supports weight management. It also helps with brain function due to its moderate caffeine and L-theanine contents, which boost focus and relaxation without jitteriness.

Drinking green tea regularly is associated with lower levels of LDL cholesterol and better blood vessel function, which both contribute to a lower risk of heart disease and stroke. Its antioxidants may also protect against certain types of cancer by reducing oxidative damage to cells. Green tea may also improve oral health by killing bacteria and lowering the risk of bad breath.

Nutritional Profile of Green Tea

The principal nutritional benefits of the drink come from the active plant components it contains. Epicatechin, gallic acid, and epigallocatechin are a few of these.

The amounts of these chemicals are greatly influenced by the tea you use, the temperature, and the steeping duration. Let the heated water cool a little before adding the tea leaves, and steep for two to three minutes. Warm, natural temperatures are ideal for preserving antioxidant components.

The following nutrients are present in eight ounces of brewed green tea:

• Calories: 2.37
• Fat: 0g
• Sodium: 2.37mg
• Carbohydrates: 0g
• Fiber: 0g
• Added sugars: 0g
• Protein: 0.52g

A cup of green tea doesn’t include a lot of calories or nutrients. Nevertheless, green tea has trace levels of 27 minerals and a variety of antioxidants. Green tea contains trace quantities of several minerals, including:

• Magnesium: Aids in blood sugar regulation
• Potassium: Aids in maintaining hydration
• Selenium: Strengthens your immune system

Depending on how much green tea you drink each day, even tiny amounts of those minerals can build up.

How is Green Tea Good for You? Health Benefits

Green tea has been the subject of several health benefits claims for decades. Green tea has long been used as a medication in China and India to help with digestion, control bleeding, and regulate body temperature. Some of its health benefits have been more conclusively shown by studies in recent years than others.

Alleviates Anxiety and Stress

L-theanine, an amino acid found in tea, reduces tension and anxiety while promoting relaxation. Compared to black, oolong, and white tea, green tea has one of the highest levels of L-theanine.

According to research, taking 200–400 mg of L-theanine supplements every day can help lower tension and anxiety. According to a 2019 study, participants who took 200 mg of L-theanine daily for four weeks experienced better improvements in their anxiety, sadness, and sleep than those who took a placebo.

Notably, the study’s L-theanine dosage was significantly higher than the eight to thirty milligrams found in a cup of green tea.7. Consult a doctor or pharmacist before beginning to take supplements that contain this much L-theanine.

Protects Against Cognitive Deterioration

Green tea use may help prevent several neurological illnesses, such as Parkinson’s and Alzheimer’s, according to some research. Antioxidants, which are abundant in green tea, may guard against cell damage that increases the chance of developing chronic illnesses.

One of the earliest obvious signs of Alzheimer’s disease and other dementias is cognitive decline. Confusion and memory loss occur frequently and are worse as a result of cognitive decline.

Promotes Bone Health

Osteoporosis, a bone disease that raises the chance of wrist, hip, and spine fractures, may be lessened by drinking green tea. Osteoporosis is most common among postmenopausal women. Green tea’s strong antioxidant content may improve bone development and prevent bone mass loss, according to some research.

Enhances Lifespan

Green tea use may promote a long, healthy life. Polyphenols, which are plant chemicals with antioxidant properties, can be found in green tea.

Polyphenols have been shown to have anti-aging properties, including:

• Reducing inflammation
• Reducing oxidative stress, or damage to cells brought on by toxic substances that raise the risk of illness
• Lowering aging symptoms

Reduces Cholesterol

According to a 2020 review, drinking green tea lowers overall cholesterol and LDL (“bad”) cholesterol. High cholesterol increases the risk of heart attack and stroke, and about two out of five persons in the US have it.

Could Improve Memory

According to research, green tea’s L-theanine component may help with memory. In a 2014 study, 12 healthy volunteers’ working memory was found to be enhanced by green tea extract.

One kind of short-term memory is required for cognitive processes such as

• Comprehension
• Planning
• Problem-solving
• Reasoning

In the 2014 study, participants were given a milk-based beverage that included either a placebo or 27.5 milligrams of green tea extract. After completing specific tasks, the volunteers’ brain activity was monitored using an MRI. 

Working memory, task performance, and brain connectivity—the degree to which various parts of the brain cooperate—were all enhanced in those who drank the green tea extract. The results are not conclusive because just a limited sample of patients were employed in the study. The effects of green tea on memory require further investigation.

Manage and Prevent Type 2 Diabetes

Type 2 diabetes may be prevented and managed with green tea. Green tea’s antioxidants may help lower insulin resistance, according to some research.

Your cells become less responsive to insulin than normal when you have insulin resistance. A hormone called insulin aids in the conversion of sugar into energy by your cells. One of the main risk factors for type 2 diabetes is insulin resistance.

Lower Stroke Risk

In the US, stroke is one of the main causes of mortality and disability for individuals. Green tea use may help lower your risk of stroke, according to research.

According to a 2023 study, drinking 17–34 ounces of green tea per day, or moderate levels, may lower your risk of stroke by at least 21%. Why green tea reduces the risk of stroke is unknown. According to some experts, green tea drinkers’ lifestyle choices, like maintaining a healthy diet, may have an impact on their risk of stroke.

Support Weight Loss

Green tea may aid in weight loss, according to some data. Catechins, an antioxidant that aids in fat breakdown, are found in green tea. When you exercise or otherwise enhance your metabolic rate, catechins may help you burn more calories.

Instead of examining steeped tea, the majority of existing study has simply examined green tea extract. Nevertheless, the effects of green tea extract on weight loss can be negligible. To help you lose weight, experts suggest eating a balanced diet and exercising frequently. Being overweight can raise your chance of developing long-term conditions like type 2 diabetes and heart disease.

Reduces Blood Pressure

Green tea can lower blood pressure, which may safeguard heart health. Green tea use has been shown to dramatically lower blood pressure, especially in those with a higher risk of heart disease.

Because high blood pressure destroys the artery lining and raises the likelihood of plaque accumulation, it is one of the main causes of heart disease and stroke. The arteries constrict as a result, limiting blood flow to the brain and heart.

Because of its high antioxidant content, green tea has been shown to have the potential to decrease blood pressure. These antioxidants promote healthy blood flow by reducing inflammation and widening blood vessels.

Risks of Green Tea

It’s okay to drink up to eight cups of green tea every day. The caffeine content of an eight-ounce cup of green tea ranges from 30 to 50 mg. Over 400 mg of caffeine per day is discouraged by the Food and Drug Administration. Caffeine sensitivity may vary from person to person.

Excessive caffeine consumption might result in adverse effects such as:

• Anxiety
• Feeling jittery
• Feeling unhappy
• Headache
• Insomnia, or trouble falling and staying asleep
• Nausea
• Rapid heart rate
• Upset stomach

If you are pregnant or nursing, see a healthcare professional. They might suggest consuming no more than 300 mg of caffeine. Caffeine can pass via breast milk, and consuming too much green tea can increase the chance of birth abnormalities. 

High dosages of green tea may interact with some drugs, such as those used to treat high blood pressure and cardiac issues. Research has connected tea products, particularly green tea extract, to liver issues, however, these cases are uncommon.

Tips for Consuming Green Tea

Here are some things to consider whether you drink your green tea hot or iced:

• Pay attention to your sweetener: According to the American Heart Association (AHA), women should not take more than six teaspoons of added sugars daily, and men should not take more than nine teaspoons. Type 2 diabetes, heart problems, and weight gain can result from consuming excessive amounts of added sugars.
• Think about purchasing green tea that has been naturally decaffeinated: Green tea contains caffeine, which can raise your heart rate and induce anxiety. Be aware that green tea’s antioxidant content may decrease if the caffeine is removed.
• Get creative: You may drink green tea on its own, mix it into oatmeal and smoothies, or use it to boil rice and steam veggies.

When is the Best Time to Drink Green Tea?

Green tea contains caffeine, a stimulant that keeps you awake and increases attention. For an energy boost, you can have a cup of green tea instead of coffee in the morning. On the other hand, stay away from green tea too close to bedtime because caffeine often remains in your body for up to six hours.

Think of serving food with a cup of green tea. Heartburn and upset stomach can result from caffeine’s ability to raise stomach acid levels.

Types of Green Tea

Green tea comes in various varieties, such as:

• Drinks (such as tea granules, decaf alternatives, and bottled beverages).
• Nutritional supplements (for example, green tea extract).
• Topical ointments, such as Veregren (sinecatechins), are used to treat genital warts.

Usually produced in Japan, Sencha is one of the most popular varieties of green tea. Matcha and Bancha are included in Sencha. Matcha has the largest levels of L-theanine and caffeine, whereas Bencha has the lowest.

Final Words

This is our ultimate guide to is green tea good for you. Green tea is a common beverage in many cultures and may provide vital health benefits, such as heart, brain, and bone protection. However, those who are sensitive to caffeine or who are taking certain medications may be in danger when consuming green tea. 

If you don’t already drink green tea and aren’t sure if it’s suitable for you, ask a doctor or dietician for advice on how it might affect your health objectives.

Frequently Asked Questions