Green tea is a delightful beverage that transcends time and culture in the busy world of this modern era.

This magnificent remedy has captured hearts and minds from ancient rituals to modern wellness trends for centuries.

But what makes green tea so special? Is it the delicate aroma tempting the senses, or perhaps the numerous health benefits passed through the ages? 

Yes, green tea is specially packed with antioxidants, which provide a wide range of health benefits including prevention of obesity, heart disease and cancer, which makes green tea so special in the present and future too.

Green tea might have even more positive effects on health. If you would like to know more continue to read this blog.

Do you like green tea?

If yes, do you know that “green tea” is one of the well-known healthy beverages around the world?

The leaves and buds of the Camellia sinensis plant are used to manufacture green tea, which has not gone through the same withering and oxidation processes as oolong and black teas. 

There are many different kinds of green tea, and vary greatly depending on the type of C. Sinensis utilised, the growing environment, the horticulture techniques used, the production process, and the harvesting period. Green tea has various health benefits which also helps to prevent chronic diseases.

However, do you know that if we are buying the husk of green tea leaves or getting poor quality green tea that is not original? Do you know why?

The original green tea colour is green or neon colour and what we are getting in the market as green tea bags provides dull gold, dull light amber, dull golden greenish and pale gold colour. This is due to the effect of the quality of the green and drying process. 

Green tea undergoes various leaf drying processes depending on the brand. Either they undergo pan frying or steaming for the drying process. The result of the drying process impacts the taste, colour and aroma of green tea which also depends on the quality of the tea leaves and the time taken to the leaves drying process.

There are various health benefits to green tea however the effect of green tea bags may not be the same as original brewed green tea. But at the same time, green tea bags also have slightly lesser health benefits to original green tea leaves,

So while buying green tea make sure to choose the right one. 

Which bioactive substances make green tea beneficial?

Green tea has more purposes than just keeping us hydrated. There are several beneficial substances present in green tea. Polyphenols, Epigallocatechin-3-gallate (EGCG) and other bioactive components like L-theanine are present in green tea.

• Polyphenols are organic substances with positive health effects such as lowering inflammation and antioxidants that may help fight against cancer, which are abundant in tea.
  
  
• Epigallocatechin-3-gallate (EGCG), is a catechin found in green tea. 
  
  

Catechins are endogenous antioxidants that protect cells from oxidative stress and have additional advantages.

By lowering the body’s production of free radicals, it protects molecules and cells from oxidative destruction. These free radicals contribute to ageing, chronic disease, and other illnesses.

One of the most potent ingredients in green tea is EGCG which provides its therapeutic properties. Research has been done on how well it works to treat various diseases and it has trace amounts of beneficial nutrients. 

Ideally consuming 3-4 cups of green tea a day would be beneficial. However, benefits are subjected to vary based on individual differences.

While buying green tea ensure that you have chosen higher-quality brands because some lower-quality varieties may be fluoridated too. However, even if you select a lesser-quality brand, the advantages still exceed the risks.

What are the benefits of green tea?

Green tea is often marketed using various terms that highlight its health benefits, origin, and premium qualities. 

Here are some common marketing terms used in packaging to attract consumers, especially health-conscious consumers. It includes antioxidant-rich, boosts metabolism, natural, detoxifying, calming and relaxing, organic, immune support, hydrating and refreshing, slimming, weight loss, and revitalising. These terms are all used in packaging to attract health-conscious consumers and those looking for natural and effective ways to improve their well-being. Is that really true? Let me explain.

Green tea was used in traditional Chinese and Indian medicine to treat wounds, control bleeding, promote heart and brain health, improve digestion, and regulate body temperature.

According to studies, green tea may help with weight loss, liver diseases, type 2 diabetes, Alzheimer’s, and other wide range of health benefits.

Here, I will explain a few health benefits of green tea which prevent chronic diseases.

1. Enhances cognitive performance

Caffeine is the main active component and is a well-known stimulant present in green tea helps you stay awake and may improve brain function

It does not have as much caffeine as coffee, but it does have enough to respond without having the jittery symptoms that result from consuming too much caffeine.

Caffeine impacts the brain by inhibiting the inhibitory neurotransmitter adenosine. It boosts the levels of neurotransmitters like dopamine and norepinephrine.

Caffeine has often been demonstrated to enhance a variety of brain functions, such as mood, alertness, reaction time, and memory.

There are other brain-boosting ingredients present in green tea including L-theanine, an amino acid that can pass the blood-brain barrier besides caffeine.

L-theanine increases the activity of the inhibitory neurotransmitter Gamma-aminobutyric acid (GABA) which has anti-anxiety properties. Additionally, it boosts the brain’s generation of alpha waves and dopamine.

According to studies, caffeine and L-theanine may be synergistic. This indicates that the two together can enhance brain function in a very potent way.

When compared to coffee, many people claim that when they drink green tea, they are far more productive.

2. Reduces the risk of heart diseases

Cardiovascular disorders, such as heart disease and stroke are the main causes of death worldwide.

Green tea may reduce several of the major risk factors for these conditions, including lowering levels of LDL (bad) cholesterol and total cholesterol by boosting the blood’s antioxidant capacity and preventing oxidation.

Those who drink green tea have a chance of dying from a cardiovascular illness that is up to 31% lower given the good impact on risk variables.

3. Prevents obesity by increasing fat metabolism

Green tea is supposed to be included in the list of ingredients for any supplement that claims to burn fat. Since they speed up metabolism and enhance fat burning.

Drinking 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.

By releasing fatty acids from fat tissue and making them available for use as energy, caffeine may also enhance athletic performance and may improve physical performance by 11–12%, according to two distinct review studies.

Some studies on green tea have not found any boost in metabolism and benefits may vary from every individual depending on the target group and type of studies too.

4. Reduces the risk of cancer

Antioxidants present in green tea reduce the risk of cancers by preventing oxidation of the cells.

Green tea is one of the best options for individuals who are looking for a good amount of antioxidants.

Certain components of green tea, including those mentioned below, have been associated in studies with a decreased risk of cancer:

• Breast cancer: Women who drank the greenest or strongest green tea decreased their chance of developing breast cancer by 20–30% according to observational studies.
  
  
• Prostate cancer: Men who consume green tea have a decreased risk of developing advanced prostate cancer, according to a study.
  
  
• Colorectal cancer: A review of 29 studies revealed that green tea drinkers decreased their chance of developing colorectal cancer by 20–30%.
  
  

Numerous studies suggest that people who consume green tea are less likely to acquire a number of cancers, but more reliable research is required to substantiate these findings.

5. Reduces the risk of neurodegenerative diseases

Green tea has the potential to protect your brain by enhancing its performance. Especially when you grow older the risk for Alzheimer’s disease is high. Which is the most frequent cause of dementia in older persons and a common neurodegenerative disease. 

Parkinson’s disease is another common neurodegenerative condition that results in the death of dopamine-producing neurons in the brain.

The catechin chemicals in green tea have a range of protective actions on neurons in test tubes and animal models, potentially reducing the incidence of dementia.

6. Reduces the risk of type 2 diabetes

In recent decades, type 2 diabetes rates have risen. Elevated blood sugar levels are a symptom of type 2 diabetes, which may be brought on by insulin resistance or an inability to make insulin.

Studies show that green tea may reduce blood sugar and improve insulin sensitivity.

One study on Japanese people discovered that those who drank green tea had around 42% lower risk of type 2 diabetes.

7. May aid in weight loss

Green tea may help to lose weight by reducing body fat, particularly in the abdominal region. Since it has the short-term ability to increase metabolic rate.

The percentage of body fat, weight, waist circumference, and belly fat were all considerably reduced in those who drank green tea.

Additional studies are required to confirm this impact because other studies do not demonstrate a statistically significant increase in weight loss with green tea.

8. Improves oral hygiene

Catechins present in green tea are beneficial to dental health.

Streptococcus mutant is a typical bacterium that develops plaques in our teeth which cause cavities and tooth decay. Catechins may inhibit bacterial development, and reduce the risk of infections.

Studies have proven catechins in green tea can stop oral bacteria from growing in a test tube. However, no proof drinking green tea has the same effects.

However, according to research green tea may lessen bad breath.

9. Reduces risk of mortality

Considering that some of the ingredients in green tea may help in the prevention of cancer and heart disease, it makes sense that drinking green tea may extend your life.

Five or more cups of green tea per day or more were substantially associated with a lower risk of mortality according to research done on 40,530 Japanese adults for 11 years.

Death from all causes is 23% lower in women and 12% lower in males.

Heart disease deaths are 22 per cent lower for men and 31 percent lower for women.

Stroke mortality is 42% lower in women and 35% lower in men.

Another study discovered that those who drank the most green tea had a 76% lower mortality rate throughout the 6-year study.

Other studies have suggested that green tea may help treat skin disorders, including acne, by lowering inflammation, as well as preventing stress, and chronic fatigue.

However, to support these beliefs, additional human clinical trials are required.

Nutritional analysis

Less than 3 calories are present in each cup of unsweetened brewed green tea.

Compared to black tea (which has about 47 mg of caffeine per cup) and coffee, green tea has a relatively low level of caffeine (about 29 mg per 8-ounce cup) (about 95 mg per cup).

Depending on the amount of tea used and the amount of time spent infusing, a cup of tea’s caffeine content can change.

Of all the teas, green tea has the highest concentration of antioxidants. Green tea contains roughly 30% polyphenols by weight, of which EGCG makes up about 80%.

Symptoms and disadvantages

There are not many known negative effects of green tea consumption in adults.

However, it is crucial to be aware of the following dangers and issues:

• Caffeine intolerance – After consuming green tea, people with significant caffeine sensitivity may develop insomnia, anxiety, irritability, nausea, or an upset stomach.
  
  
• It may cause iron deficiency due to catechin which inhibits the iron absorption. It can be prevented by having green tea 1-2 hours before and after food.
  
  
• Damage to the liver may occur in rare circumstances when consuming a lot of green tea extract.
  
  
• Additional stimulants: Green tea might raise blood pressure and heart rate if it is taken with stimulant medications.
  
  

The rare instances of liver damage caused by consuming green tea extract are individual reactions. Reviews of these incidents have likewise been unable to establish a definite causal relationship.

Green tea supplements are not governed by the Food and Drug Administration (FDA) because of this, dietary supplements could also contain components that are harmful to health or that have unknown health advantages.

Always consult with a doctor before beginning a supplement or herbal programme.

Conclusion

Green tea has numerous potential health benefits. Powerful antioxidants found in green tea may help prevent cancer. People who drink green tea are at lower risk of developing some cancers, according to numerous research.

Green tea may reduce total and LDL (bad) cholesterol levels in addition to protecting LDL particles from oxidation. This may reduce the risks of cardiovascular disease, type 2 diabetes and cancer. 

Helps to prevent tooth decay and lessen the likelihood of developing foul breath with the help of catechins present in green tea.

Having green tea regularly helps you to feel better, lose weight, and reduce your risk of chronic diseases.


Varsha M,
Senior Clinical Dietitian, Simplyweight