Health Benefits Of Green Tea That You Should Definitely Know
Green tea is the healthiest drink on the planet. It is loaded with antioxidants and nutrients that have influential effects on the body. This includes improved brain purpose, fat loss, a lower risk of cancer and many other incredible benefits of green tea.
Green tea is so good for you that it’s even got some researchers delirious.
“It’s the healthiest thing I can think of to drink,” says Christopher Ochner, PhD. He’s a research scientist in nutrition at the Icahn School of Medicine at Mount Sinai Hospital.
Of course, no one food will keep you from disease. Your health is wrapped up in your lifestyle and your genes, so even if you drink green tea all day long, you also need to take care of yourself in other ways, like not smoking, being active, and intake a healthy diet.
Green tea’s biggest benefit? “It’s all about the catechin content,” says Beth Reardon, RD, a Boston nutritionist. Catechins are antioxidants that fight and may even avoid cell damage. Green tea is not process much before it’s poured in your cup, so it’s rich in catechins.
Though it originated in China, green tea has now become very popular all over the world. Due to the myriad of green tea health benefits, various health foods, beverages, dietary supplements, and cosmetics are now being contrived with green tea extracts in them. Several medicinal and scientific studies are being conducted around the world to determine the long-term health benefits of green tea, and, in fact, it has been found from collected data that those who drink green tea commonly are at a lower risk of developing heart diseases and even cancer. Compared to normal tea, green tea has smaller caffeine. Large doses of caffeine can lead to an increase in your blood pressure. Being high on flavonoids (phytochemicals found in plant food), green tea possesses antioxidative and anticarcinogenic properties, which it is best known for.
Here are 27 health benefits of green tea that have been confirmed in human research studies.
1. Green Tea Contains Bioactive Compounds That Improve Health
Green tea is more than just green water.
Many of the bioactive compounds in the tea leaves do prepare it into the final drink, which contains large amounts of important nutrients.
It is loaded with polyphenols like flavonoids and catechins, which purpose as powerful antioxidants.
These substances can decrease the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals are known to play a role in aging and all sorts of diseases.
One of the more influential compounds in green tea is the antioxidant Epigallocatechin Gallate (EGCG), which has been studied to treat assorted diseases and may be one of the main reasons green tea has such influential medicinal properties.
Green tea also has small amounts of minerals that are important for health.
Try to choose a higher value brand of green tea, because some of the lower quality brands can contain excessive levels of fluoride.
That being said, even if you prefer a lower quality brand, the benefits still far outweigh any risk.
2. Compounds in Green Tea Can Improve Brain Function and Make You Smarter
Green tea does more than just maintain you awake, it can also make you smarter.
The key active ingredient is caffeine, which is a known refreshment.
It doesn’t contain as much as coffee, but enough to produce a response without causing the “jittery” things associated with too much caffeine.
What caffeine does in the brain is to block an inhibitory neurotransmitter called Adenosine. This way, it actually increases the firing of neurons and the attentiveness of neurotransmitters like dopamine and norepinephrine.
Caffeine has been intensively studied before and consistently leads to improvements in a variety of aspects of brain function, including improved mood, vigilance, reaction time and memory.
However… green tea contains more than just caffeine. It also has the amino acid L-theanine, which is able to cross the blood-brain barrier.
L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha influence in the brain.
Studies show that caffeine and L-theanine can have synergistic things. The combination of the two is particularly potent at improving brain purpose.
Because of the L-theanine and the smaller amount of caffeine, green tea can give you a much milder and different kind of “buzz” than coffee.
Many people report having more stable power and being much more productive when they drink green tea, compared to coffee.
3. Green Tea Increases Fat Burning and Improves Physical presentation
If you look at the ingredients list for any fat burning addition, chances are that green tea will be on there.
This is because green tea has been shown to increase fat burning and improve the metabolic rate, in human controlled trials.
In one study in 10 healthy men, green tea increased power expenditure by 4% .
Another study showed that fat oxidation was increased by 17%, representative that green tea may selectively increase the burning of fat.
However, I’d like to point out that some studies on green tea don’t show any increase in metabolism, so the belongings may depend on the individual.
Caffeine itself has also been shown to improve physical performance by mobilizing fatty acids from the fat tissues and making them available for use as energy.
In two separate review studies, caffeine has been shown to increase physical performance by 11-12%, on standard.
4. Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer
Cancer is caused by uncontrolled enlargement of cells. It is one of the world’s leading causes of death.
It is well known that oxidative damage contributes to the development of cancer and that antioxidants can have a protective effect.
Green tea is an excellent basis of powerful antioxidants, so it makes perfect sense that it could reduce your risk of cancer, which it appears to do:
- Breast cancer: A meta-analysis of observational studies found that whomen who drank the most green tea had a 22% lower risk of developing breast cancer, the most general cancer in women.
- Prostate cancer: One study found that men drinking green tea had a 48% lower risk of developing prostate cancer, which is the most common cancer in men.
- Colorectal cancer: A study of 69,710 Chinese women found that green tea drinkers had a 57% lower risk of colorectal cancer.
Multiple other observational studies show that green tea drinkers are appreciably less likely to get various types of cancer.
It is important to maintain in mind that it may be a bad idea to put milk in your tea, because it can reduce the antioxidant value.
5. Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s
Not only can green tea improve brain function in the short term, it may also protect your brain in old age.
Alzheimer’s disease is the most common neurodegenerative disease in humans and a leading reason of dementia.
Parkinson’s disease is the second most general neurodegenerative disease and involves the death of dopamine producing neurons in the brain.
Multiple studies show that the catechin compounds in green tea can have various protective belongings on neurons in test tubes and animal models, potentally lowering the risk of Alzheimer’s and Parkinson’s.
6. Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection
The catechins in green tea have other biological belongings as well.
Some studies show that they can kill bacteria and inhibit viruses like the influenza virus, potentially lowering your risk of infections.
Streptococcus mutans is the primary damaging bacteria in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.
Studies show that the catechins in green tea can inhibit the growth of streptococcus mutans. Green tea use is linked with improved dental health and a lower risk of caries.
Another awesome advantage of green tea… multiple studies show that it can reduce bad breath.
7. Green Tea May Lower Your Risk of Type II Diabetes
Type II diabetes is a disease that has reach epidemic proportions in the past few decades and now afflicts about 300 million people worldwide.
This disease involves having prominent blood sugar levels in the context of insulin resistance or an inability to generate insulin.
Studies show that green tea can improve insulin sensitivity and reduce blood sugar levels.
One study in Japanese those found that those who drank the most green tea had a 42% lower risk of developing type II diabetes.
According to a review of 7 studies with a total of 286,701 individuals, green tea drinkers had an 18% lower risk of becoming diabetic.
8. Green Tea May Reduce Your Risk of Cardiovascular Disease
Cardiovascular diseases, with heart disease and stroke, are the biggest causes of death in the world.
Studies show that green tea can improve some of the major risk factors for these diseases.
This include total cholesterol, LDL cholesterol and triglycerides .
Green tea also dramatically increases the antioxidant ability of the blood, which protects the LDL cholesterol particles from oxidation, which is one part of the pathway towards heart disease.
Given the beneficial effects on risk factors, it is not surprising to see that green tea drinkers have up to a 31% lower danger of cardiovascular disease.
9. Green Tea Can Help You Lose Weight and Lower Your Risk of Becoming Obese
Given that green tea can enhance the metabolic rate in the short term, it makes sense that it could help you lose weight.
Several studies show that green tea leads to decreases in body fat, particularly in the abdominal area.
One of these studies was a randomized controlled test in 240 men and women that went on for 12 weeks. In this study, the green tea group had important decreases in body fat percentage, body weight, waist circumference and abdominal fat.
However, some studies don’t show a statistically significant increases in weight loss with green tea, so this wants to be taken with a grain of salt.
10. Green Tea May Decrease Your Risk of Dying and Help You Live Longer
Of course, we all have to die eventually. That is inevitable.
However, given that green tea drinkers are at a lower risk of cardiovascular disease and cancer, it makes sense that it could help you live longer.
In a study of 40,530 Japanese adults, those who drank the most green tea (5 or more cups per day) were significantly less likely to die during an 11 year period:
- Death of all causes: 23% lower in women, 12% lower in men.
- Death from heart disease: 31% lower in women, 22% lower in men.
- Death from stroke: 42% lower in women, 35% lower in men.
Another study in 14,001 elderly Japanese individuals aged 65-84 years found that those who drink the most green tea were 76% less likely to die during the 6 year study period.
11. Encourage Healthy Skin
We are all aware how antioxidants are really helpful for our skin and how abundantly they are present in green tea. Green tea has a number of properties that help you achieve a glowing skin, and these benefits can be derived from consuming as well as applying green tea externally. Cosmetic formulations containing green tea are a good option since they reduce the sun damage. Green tea protects against sun damage acting on the free radicals and also reduces inflammation. The polyphenols present in green tea slow down the appearance of the signs of aging.
12. Fight Back Against Allergies
EGCG found in green tea blocks the key cell receptors that produce histamine and immunoglobulin E (IgE), that are compounds involved in producing an allergic reply, and thus, helps in stopping your body from reacting to allergens like pollen, pet dander and dust, amongst others. For this purpose too, you can use green tea in the methods described above.
13. Boost Healthy Hair Growth
Green tea inhibits the growth of DHT (Dihydrotestosterone), which hinders hair growth and causes hair fall. The components of green tea react with testosterone assembly sure that the amount of testosterone in the blood remains balanced so that it does not react with 5-alpha reductase and convert to DHT. Due to its antiseptic properties, it also helps in preventing and curing common hair problems such as dandruff and psoriasis by reducing the inflammation.
Green tea is also known to stimulate the hair growth and soften the hair. It contains polyphenols, vitamin E and vitamin C, which are known to boost lustrous hair. You can simply make a green tea rinse at home by steeping 3-4 bags of green tea in half a liter of water and using this water as the last rinse after you have shampooed and conditioned your hair.
14. Helps Lower Blood Pressure
Green tea contain caffeine, which is not good for people suffering from hypertension. But, because the percentage of caffeine is very low in green tea, with positive belongings on the overall health of the heart, it helps in managing diabetes and cholesterol, thus managing high blood pressure. Green tea is known to suppress the angiotensin 1- converting enzyme.
The caffeine issue can be easily determined by switching to a decaffeinated brand of green tea.
15. Green Tea During Pregnancy
As we already discussed above, green tea has a lot of health benefits that make it really accepted amongst pregnant women. The high antioxidant level helps the body recover from cell damage, regulate the blood sugar and insulin levels, and also helps in controlling hypertension.
Gestational hypertension and diabetes are common troubles faced in the later stages of pregnancy. The high antioxidant levels in green tea help in reducing the prospect of facing these issues by boosting the immune system of the pregnant woman.
16. Relieve Rheumatoid Arthritis
Green tea can help prevent and reduce the risk of rheumatoid arthritis. It benefits your health as it protects the cartilage by blocking the production of the enzyme, chemokine. Chemokines are proteins that promote inflammation in the body and destroy the flexibility of the cartilage, which is a general symptom of arthritis.
17. Relieve Stress And Depression
Stress and depression are two other monsters threatening to take away our peace of mind.
Green tea can essentially help you fight depression. A research conducted by the American Botanical Council has found that the more green tea an elderly person drank in a day, the less likely he or she was to be depressed. Green tea is actually great for your brain. The polyphenols present in green tea help your brain maintain a steady provide of its primary fuel – glucose.
Apart from the antioxidants, green tea also contains a complex called theanine. Theanine is an amino acid that helps in relieving stress and anxiety. Theanine also works great as an anti-depressant. The lower percentage of caffeine in green tea is also an added advantage for people suffering from anxiety disorders and other stress-related troubles.
18. Enhance Immune System
Green tea has antioxidants, along with polyphenols and flavonoids, that help in boosting the immune organization of your body, thus making you healthier by helping you fight against infections. This further prevent you from getting a cold or flu. In case you catch an infection, the large amounts of vitamin C present in green tea help you efficiently treat the same.
19. Keeps Asthma At Bay
For people who have severe asthma issues, green tea is fairly useful as it contains theophylline, which claims to relax the muscles that give support to the bronchial tubes, thus reducing the severity of asthma. As mentioned above, green tea reduces the sensitivity to allergies, thus keeping in verify any asthmatic reactions to any allergies as well.
20. Promotes Healthy Liver
Green tea is also good for your liver as the antioxidants present in it help in getting rid of the harmful free radicals and keeping your liver in a healthy shape. It also reduces the risk of an individual getting a fatty liver, a disease where fat accumulates in the liver.
21. Prevents Osteoporosis
Low bone density is a common trouble amongst women, observed especially after menopause. Osteoporosis causes the bones in the body to become weak and brittle, increasing the risks of fracture. The high fluoride content in green tea helps in keeping your bones strong and slowing its breakdown, thus reducing the chances of developing issues like osteoporosis.
22. Soothe Stomach Problems
The bacteria-destroying ability of green tea not only make it a great antiseptic but also help in preventing common stomach ailments like food poisoning, stomach infection, etc. Excessive use is not advisable as the tannins present in green tea are known to increase the secretion of the acids in the stomach, causing acid reflux and ulcers.
23. Protect Skin From Sun Damage
Green tea acts as a natural sunscreen against the exposure to UV rays. It helps in preventing the free radicals from settling between the skin cells, which weakens the healthy protection system of the skin, thus causing the formation of wrinkles on the skin.
24. Promote Stronger And Shinier Nails
Green tea can also make your nails strong and healthy. To get rid of yellowness of the nails, just soak your nails in green tea once a week and you will find your nails becoming strong and shiny after a few weeks. Also, you can use green tea necessary oil as a cuticle oil. Just put in a drop to each nail once or twice a week and get rid of brittle nails.
25. Prevention And Treatment Of Neurological Diseases
The polyphenols in green tea may help keep up the parts of the brain that regulate learning and memory. They slow down the process of reduced acetylcholine in the brain and also prevent cell damage in the brain. The regular consumption of green tea helps in the avoidance of degenerative and neurological diseases like Alzheimer’s and Parkinson`s.
26. Repairs Tissues
Lemons are a rich source of vitamin C, which is also a highly powerful antioxidant. Mixing the juice of this citrus fruit with your cup of green tea helps expand and repair different tissues in your body, including blood vessels, skin, bones, teeth, ligaments and cartilage. It also helps in healing wounds.
27. Helps In The Absorption Of Iron
Drinking green tea with lemon juice also helps your body vastly in absorbing iron from certain foods that you consume. Certain compounds present in green tea restrict the body from absorbing iron. Lemon juice lowers this result and allows your body to have the iron it requires to stay healthy.
Is Green Tea Good For You?
Green tea is safe to drink, but it is significant not to consume too much of it. Like everything, it is best in moderation. This beverage has become extremely popular in recent years, but with all its goodness, it also comes with a dark side. Here is a brief look at some of the belongings of drinking too much green tea:
A number of health troubles can crop up if you drink more than 3 to 5 cups of green tea a day. These problems include insomnia, nausea, diarrhoea, restlessness etc.
Pregnant women should not drink more than 2 cups of this beverage in a day, as it can increase the risk of miscarriages and other problems. Lactating women should also maintain away from green tea as the caffeine in it can get passed into the breast milk and affect the baby.• Green tea can have adverse things on the body when it is joint with any medication that you are prescribed. It is best to talk to your doctor if it is safe to drink it while taking your medication.
Drinking an excessive amount of green teacan have an effect on the amount of calcium that is flushed out with urine. This will obviously cause a absence of calcium, which you can compensate with calcium supplements.
As mention earlier, it is not green tea that is unsafe, it is its excessive use. You can drink it regularly, but remember not to exceed 5 cups a day. You should also remember to consult your healthcare provider before you include it in your daily diet to make sure that it does not interfere with your medication, or cause any trouble to you.
We have seen how useful and healthy green tea is. But, it is healthy and beneficial only when it is consumed in moderation. Green tea has side effects but most of them occur due to extreme consumption. Stick to 2-3 cups of green tea a day and get ready to lead a healthy life and derive all the benefits from this healthy routine.