11 Amazing Green Tea Health Benefits
Updated March 2024
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Tea holds its position as the most popular beverage in the world after water. While we are no strangers to categories of black, white, green, or oolong teas, it is noteworthy that the journey of all teas begins from the same source- namely, the leaves of the Camellia sinensis plant.
Green tea, touted as the healthiest of all varieties, traces its roots back to China and Japan. In these cultures, tea is consumed not just for its rich taste but also for the medicinal benefits it brings to the table. The process deployed in making green tea is known to preserve many beneficial compounds like polyphenols and flavonoids, which give this tea its antioxidant property. The tea also contains other catechins that provide a host of health benefits that are not commonly known.
Green tea, if consumed in the right way and in the right amount, helps you exploit maximum health benefits. Outlined in this article are eleven such green tea health benefits that will compel you to make this your beverage of choice!
What is the Best Time to Drink Green Tea?
Consumption of green tea is beneficial to health. However, one must not lose sight of the fact that, like any other tea, green tea too contains tannins and caffeine, albeit in low quantities. Tannins increase acid production leading to an upset stomach when consumed on an empty stomach. As a result, green tea consumption is best avoided first thing in the morning.
Caffeine is known to cause jitters and interfere with sleep. So, it is advisable to avoid green tea closer to bedtime. Consuming green tea with meals can interfere with the absorption of nutrients such as iron. Although there are no specific guidelines on when you should drink your tea, the optimal time might be an hour or two before or after your meals. If your reason for drinking green tea is to lose weight, a cup of green tea before your workout might be the best, as it increases the fat oxidation rate while working out.
11 Amazing Benefits of Green Tea
1. Aids Fat Burn and Weight Loss
Green tea extract is a common ingredient in products claiming fat burn or weight loss. The catechins in green tea help in fat burn. Epigallocatechin-3-gallate (ECGC) is one such catechin known to give green tea most of its medicinal properties. ECGC helps burn fat by triggering enzymes that release stored fat from the adipose cells.
The caffeine in green tea complements the effect of ECGC by boosting metabolism, thereby allowing for greater fat burn. Caffeine and ECGC work in tandem to slow down the metabolic rate after the fat burn. Simply put, it helps maintain the desired weight after losing the extra pounds. While green tea can cause a slight increase in fat burn and metabolic rate, the outcomes are not the same for all users, and it may not result in significant weight reduction.
2. Lowers the Risk of Cancer
Environmental factors, lifestyle, genetics, and many such factors can contribute to causing cancer. The imbalance between free-radical and antioxidant activity, also known as oxidative stress, is one such trigger. The antioxidant and anti-inflammatory properties of the polyphenols in green tea fight free radicals, destroy cancer cells and leave healthy tissue untouched.
Studies suggest that green tea may be able to interfere with different stages of cancer formation, namely the initiation, promotion into a tumor, and the subsequent spread. Studies also show that green tea reduces the risk of cancer, especially breast cancer, colorectal cancer, and prostate cancer. However, drinking green tea is not a definitive cure but moreso a protective shield against cancer.
3. Improves Insulin Sensitivity
Diabetes or a high sugar level is a lifestyle disorder affecting people today. Insulin is essential to keep blood sugar levels under check. But when blood sugar levels begin to rise, the cells become resistant to it over time. Eventually, the pancreas stops producing insulin, making the patient dependent on the external administration of the same.
Green tea improves insulin sensitivity and protects the pancreatic cells from further damage. The polyphenols and polysaccharides in green tea help lower blood sugar. EGCG, one of the catechin polyphenols, replicates the action of insulin and inhibits the production of glucose by the liver. Studies also suggest that green tea catechins may reduce the amount of glucose that passes through the intestine and into the bloodstream.
4. Acts as a Mood Booster
Green tea can improve brain function and cause an uplift in mood. L-theanine, an amino acid in green tea, is responsible for the brain-boosting function. L-theanine is xanthine-like caffeine that helps reduce anxiety and promotes a sense of calm. It positively affects mood, lowers stress, and boosts dopamine and serotonin production.
This explains why people suffering from anxiety disorders sometimes opt for L-theanine as a natural remedy. The caffeine content in green tea, on the other hand, makes you mentally alert and boosts energy levels. When caffeine and L-theanine work in tandem, they help to improve overall mood.
5. Protects Brain Health
Green tea protects brain health by enhancing cognitive function, offering protection from neurodegenerative diseases like Parkinson’s disease and shielding from age-related cognitive impairments like dementia. ECGC protects the brain from chronic inflammation. L-theanine lowers stress by enhancing the production of feel-good neurotransmitters like dopamine and serotonin, while caffeine provides a mood boost and increases energy levels. Together, they work on making the mind calm and improving reaction time, attention, and memory.
6. Protects Heart Health
Cardiovascular disorders such as heart attacks and stroke appear to be on the rise in recent decades. While genetics may play a role, the rest might be due to stressful lifestyles and poor diets. Green tea may help to reduce the risk of cardiovascular disease.
It has been demonstrated to lower bad cholesterol (also known as LDL) and triglycerides. It also keeps LDL from oxidizing. The anti-inflammatory compound ECGC relaxes the blood vessels and reduces inflammation, potentially lowering the risk of a heart attack. Alongside a healthy diet, the consumption of green tea in moderation can work wonders in protecting the heart.
7. Controls Bad Breath
Bad breath is a common problem triggered by a variety of reasons. Gum disease, gastric reflux, dry mouth- just about anything could be the trigger. Streptococcus mutans is a common bacterium in the mouth that causes bad breath, cavities, and tooth decay. Often, despite good oral hygiene, it becomes impossible to get rid of bad breath.
Green tea is a natural product that has shown results in oral health. The catechins in green tea suppress the growth of bacteria, lower the risk of infections, and eliminate bad breath.
8. Repairs and Protects Skin
Most skin problems stem from poor skin hygiene, poor diet, and stress. Chronic inflammation caused by oxidative stress causes collagen fragmentation. It also changes the skin cell functions and alters the construction of collagen fibers, causing serious skin diseases like skin cancer.
Green tea leaves are considered to be a mild yet effective facial scrub. These days, it is common to find face masks and other skincare products infused with green tea extracts. The application of such products or the consumption of green tea helps repair the damage to a great extent.
9. Increases Satiety Levels
Snacking in between meals is a problem faced by most. If the choice of snacks is unhealthy, they add to the pounds one works hard to lose. Consumption of green tea in between meals is a good option as it leaves you feeling satiated.
The way green tea manages to create this feeling of fullness is by the production of a hormone that suppresses appetite. Signals are then sent to the brain, stating that the body does not need more food.
While green tea is not a replacement for a healthy meal, it can be part of the overall diet plan for those on a weight loss journey. For other foods that will support your weight loss efforts, check out our Healthy Transformation Grocery List (affiliate link).
10. Lowers High Blood Pressure
Hypertension or high blood pressure is another lifestyle disorder, mostly caused by stress. This condition is often called the ‘silent killer.’ Hypertension may not exhibit symptoms that need immediate care in the short term but can compromise cardiovascular health in the long term.
Green tea may help reduce blood pressure as a result of its antioxidant and anti-inflammatory properties. The antioxidants lower vascular oxidative stress, while the anti-inflammatory property helps relax smooth muscle contraction. However, those under medication for blood pressure should limit their consumption of green tea, as it may not allow the medication to work optimally.
11. Boosts Immunity
A good immune system is a building block to good health. The high amount of nutrients and antioxidants in green tea can boost the body’s immune system considerably. The antioxidants have an infection-fighting property. This property protects the body from a host of viruses, the most common being the common cold. Overall, it reduces the instances of illness and infections and works towards building a strong immune system.
Who Should Not Drink Green Tea?
The presence of tannins and caffeine in green tea, albeit in small quantities, makes it harmful when consumed by those with specific health conditions. Tannin interferes with the absorption of iron and folic acid, making it unsafe for anaemics and pregnant women. Caffeine, because of its diuretic properties, can cause dehydration, making it an avoidable option for those who complain of constipation.
People suffering from anxiety and lifestyle disorders like diabetes and hypertension should limit their consumption of this beverage. Green tea lowers high blood sugar levels. However, it is essential to monitor the levels frequently so they don’t drop excessively. Excessive consumption of green tea is also known to reduce the impact of medication in hypertensive persons.
Final Thoughts
Today’s fast-paced lifestyle seems to be causing physical and mental aging at a pace faster than normal. While there is no substitute for a healthy diet, good sleep, and regular exercise, drinking antioxidant-rich green tea could make a positive difference to your body and mind. The tea contains compounds that promote overall health and well-being.
Green tea can be safely consumed, as it shows no side effects. That said, moderation is the key when it comes to reaping the benefits of green tea. More than three cups of green tea per day do not show any discernible health benefits. So, the next time you reach for your morning cup of coffee, remember to switch it out with this earthy tea instead and experience its wonderful benefits.
Frequently Asked Questions
What happens if I drink green tea every day?
Green tea’s antioxidant concentration is among the highest compared to any other tea. Drinking green tea may provide multiple health benefits, ranging from protecting heart and brain health to reducing anxiety, managing weight, and diabetes. In summary, it has the potential to improve longevity.
Can green tea reduce belly fat?
Yes, green tea can help reduce belly fat. Visceral fat or belly fat is a result of insulin resistance and inflammation. The catechins present in green tea can fight both these underlying reasons and show a significant reduction of belly fat.
What is the healthiest tea to drink daily?
Green tea is the healthiest drink that can be safely consumed daily. Green tea leaves are processed by the method of steaming, which retains their antioxidant properties to the maximum extent. Green tea needs no additives, which makes it a healthy beverage. It also has no caloric content, as it is mainly water, fortified by some beneficial minerals.
Is green tea good for anxiety?
While it's not a magic potion that can cure anxiety, green tea may help manage it. L-theanine and caffeine in green tea work together to lower anxiety and bring about a sense of calm. However, excess consumption is not recommended.
This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.
