Sugary sodas and sweetened juices that many people regularly consume contribute to obesity, increase the risk of diabetes, and exacerbate depression and anxiety. Teas, on the other hand, contain nutrients and have beneficial effects on the body. Here are the properties of green tea, its benefits, and why it could be a good choice for you.
The most important liquid you need to drink throughout the day is water, but teas can also be added to your daily menu as healthy beverages. Among these, green tea has a very low caloric content and comes with a host of benefits for the body.
Properties of green tea
Unsweetened green tea made from the highest quality leaves is one of the most concentrated sources of antioxidants, which protect cells against oxidative stress, improve brain function, and reduce cardiovascular risk. This tea is rich in polyphenols, chemical substances with anti-inflammatory and anticancer effects. Epigallocatechin gallate (EGCG) is the most active polyphenol found in green tea, responsible for many of its beneficial effects.
Green tea can be consumed as a substitute for coffee, as it can keep you active and focused, but it contains a relatively small amount of caffeine (approximately 20-45 milligrams per cup) compared to black tea (which has about 50 mg) and coffee (95 mg per cup).
While for other teas it may be less important where you buy them or how much they cost, when it comes to green tea, it is very important that it is purchased from reputable producers, even if the price is slightly higher, to ensure the quality of the leaves. Otherwise, you may find that when you drink a lower quality green tea, the taste is too astringent, it causes nausea, or it leads to palpitations.
Benefits of green tea
Here are the benefits of green tea and why it may be useful for you:
Green tea cleanses the body and supports the immune system
Green tea helps you fight free radicals, which decrease the efficiency of the immune system and have a toxic effect on the body. Rich in antioxidants in the form of polyphenols, this tea prevents premature cell damage and keeps their functions under control. Green tea contains up to 40% antioxidants, as well as many other active substances, vitamins, and minerals: vitamins A, B, E, and C, iron, calcium, phosphorus, and potassium, theanine, amino acids, proteins, and alkaloids with a stimulating effect on the nervous system.
Green tea contributes to better memory and attention
You already know that caffeine helps keep you awake, but do you know how it works? Caffeine blocks an inhibitory substance in the brain called adenosine and increases the secretion of dopamine and norepinephrine. The result? Improved brain function, more active memory, and a better mood.
In addition to caffeine, green tea also contains the amino acid L-theanine, which has strong antidepressant effects. In combination with caffeine, this substance creates effects similar to those of coffee, but reduces their intensity in the moment. Unlike coffee, which suddenly increases reaction time and energy in the body, green tea supports the nervous system in the long term.
This effect is especially noticeable in older individuals. Many people who regularly consume green tea throughout their lives have a lower risk of premature aging, Alzheimer’s, Parkinson’s, and dementia.
Green tea is helpful in weight loss
Among the benefits of green tea is the fact that it helps with weight loss. Green tea is recommended in many diets due to its short-term metabolism-boosting effect. This increase in metabolic rate leads to faster fat burning. However, green tea does not have magical effects; it is just a reliable ally in weight loss when combined with a proper diet, exercise, and water consumption.
Some studies suggest that green tea can help in the fight against obesity, as it has the ability to burn fat in areas predisposed to deposits, such as the abdomen. Adipose tissue is predominantly located in this area, especially in obese individuals, but not only.
Tea helps destroy fungi, bacteria, and viruses
The polyphenols in green tea have been shown to be useful in fighting bacteria and viruses, such as the flu virus. Therefore, green tea is essential for the immune system, especially for preventive purposes. Numerous studies have been conducted regarding the other protective effects of polyphenols, and many positive results have been observed in cases of oral diseases. Green tea can protect against cavities, tartar, harmful bacteria that can cause gum infections or bad breath, and even oral cancer.
Green tea reduces cholesterol, the risk of diabetes, and cardiovascular diseases
Green tea drinkers have a 31% lower risk of suffering from cardiovascular diseases and a 42% lower risk of developing type II diabetes. Green tea balances total cholesterol levels, LDL cholesterol, and triglycerides, cleans blood vessels, improves circulation, and oxygenation of the blood. All these effects significantly reduce the risk of heart diseases.
Regarding diabetes, green tea increases the body’s sensitivity to insulin and encourages its natural production. In this way, it keeps blood sugar levels under control (if consumed unsweetened) and reduces the body’s resistance to insulin.
Green tea delays skin aging
Green tea protects against UV rays and delays cell aging due to the antioxidants in its composition. It also supports skin regeneration in cases of sunburn or sun exposure. For this reason, it is recommended to drink green tea with ice and lemon juice in the summer.
How to consume green tea?
Green tea is consumed hot, but it should not be prepared with water at 100 degrees Celsius, like most teas, but at about 80-90 degrees and steeped for 2-3 minutes, no more. As mentioned, it is important to use high-quality green tea leaves from reputable producers. It can be plain green tea or with natural flavors like lemon, mint, rose, and others.
If you love green tea, you might want to try its purest, most aromatic, and healthiest form: Matcha powder. Matcha tea is ideal for a Japanese ritual that relaxes and energizes you at the same time; it can be used for teas, desserts, and even facial treatments that rejuvenate you. Matcha is the richest in antioxidants form in which you can consume green tea.
What side effects can green tea consumption have?
Green tea contains tannins that can increase the amount of acid in the stomach. Excess acid can lead to digestive problems, including constipation, acid reflux, and nausea, especially if consumed in large quantities. Additionally, preparing green tea with water that is too hot can exacerbate these side effects. If you also drink coffee, it is good to know that people who consume too much caffeine may experience anxiety, insomnia, or irregular heartbeats.
If you know you have sleep problems, limit yourself to one cup of green tea in the morning (the earlier, preferably before breakfast) or at least until noon, because if you drink it in the afternoon or evening, you may find it very difficult to fall asleep.
Excessive consumption of green tea can hinder iron absorption, so individuals who are iron deficient or need an increased iron intake should consult their doctor before drinking green tea. Even healthy individuals who do not suffer from iron deficiency should avoid consuming green tea along with iron-rich foods, as the absorption of this mineral will be hindered. Therefore, it is advisable to drink a cup of green tea either half an hour before breakfast or between meals, not alongside food.
Who should not drink green tea?
Although green tea is a beverage with multiple health benefits, there are certain categories of people who should limit or avoid its consumption. It is best to seek medical advice if you fall into one of the following categories:
People taking medications
Green tea can interact with certain medications, such as those for heart conditions, depression, anxiety, or sleep problems. Therefore, individuals taking such medications should discuss with their doctor before starting to consume green tea.
Patients with liver diseases
Green tea can increase the level of liver enzymes in the body, which can be problematic for individuals suffering from liver diseases. These individuals should seek medical advice if they are considering consuming green tea.
People with blood pressure issues
Green tea can lower blood pressure, which can be problematic for patients taking medications for high blood pressure or for those suffering from low blood pressure.
Pregnant or breastfeeding women
Excessive consumption of green tea can be harmful to pregnant or breastfeeding women, as it can interfere with the absorption of folic acid or transfer caffeine to the fetus or breastfeeding child.
