20 Science-Backed Health Benefits of Green Tea
20 Evidence-Based Health Benefits of Green Tea
Green tea, also known as Camellia sinensis, does more than just help you lose weight. With so many myths surrounding it, we needed to provide our readers with fact-based benefits that green tea has on your health.
Not just your physical health, green tea takes care of your mental well-being as well. Let us break them down for you.
1. Contains Healthy Bioactive Ingredients
People drink green tea for its healthy nutritional qualities. More than just a thirst-quencher, it helps improve your physical health.
Two of the most important bioactive compounds found in green tea include polyphenols and flavonoids.
The polyphenols have proven benefits in reducing the risks of inflammation and unwanted mutation in the body’s genome.
Green tea is also enriched with catechins, epigallocatechin-3-gallate (EGCG) being the primary one. They possess antioxidative properties that help reduce the free radical damage in the body and protect your cells too.
According to Pubmed research, the EGCG in green tea has a beneficial effect in reducing risks of metabolic and cardiovascular diseases. It has major therapeutic benefits in reducing risks of atherosclerosis and the inflammatory markers in the bloodstream.
When buying this beneficial tea, make sure that you pick reliable brands with a lower fluoride content. Buying organic tea is highly recommended to reduce other toxins.
2. Increases Fat Burning
Open up any weight loss diet plan on the internet, and it likely suggests drinking at least one cup of green tea a day.
Research suggests that the polyphenolic compounds in green tea promotes “thermogenesis and fat oxidation through inhibition of catechol O-methyl-transferase (COMT), an enzyme that degrades NE.”
Even the caffeine content in green tea promotes fat burning via thermogenesis.
The research further suggests that green tea, using two separate pathways of phosphodiesterase and COMT, imposes an antiobesity effect on the body.
The EGCG in green tea also has antiangiogenic properties that affect adipose tissue development to prevent fat deposition in the body.
It also promotes the body’s metabolic rate, enabling better weight loss when paired with an active lifestyle and healthy diet.
3. May Improve Brain Function
Another amazing health benefit of green tea is its contribution to improved brain function.
The primary reason behind this is the stimulating effect of caffeine on the body. Since the caffeine content here is lower than other that found in other teas and coffee, it keeps you alert while not giving you jitters.
The caffeine in green tea has psychostimulant effects on the body by inhibiting adenosine transmission.
According to a study, caffeine increases the “energy metabolism in the brain.” At the same time, it reduces the cerebral blood flow, creating a stage of brain hypoperfusion.
It also targets the noradrenaline neurons and releases dopamine, further firing brain function.
The caffeine in green tea also promotes the methylxanthine function, increasing one’s alertness and cognition.
Older people tend to be subject to dementia, particularly Alzheimer’s disease, which appears to be linked to dying brain neurons. Consumption of green tea probably reduces the risks of these age-related neurodegenerative diseases.
Two of the main causative instances behind these diseases are oxidative stress and the heightened inflammation around the brain.
A study published in Pubmed, suggests that the polyphenols present in green tea have a reversing impacts on brain neurons, protecting your brain as you age.
The neuroprotective mechanism imposed by EGCG keeps your brain functions in operation.
They also prevent the risks of labored cognition, which is common with age.
4. Might Lower the Risks of Some Cancers
Many people have a misconception that green tea is an elixir for cancer eradication. It is not.
Green tea is not a replacement for any cancer treatment. But, consuming this beverage could reduce the risks of cancer development in an individual.
One of the primary causes behind cancer is oxidative stress and consistent free radical damage.
Antioxidants, which are present in abundance in green tea, help prevent oxidative stress in the body.
An observational study with 8552 subjects in Japan, over a period of40 years, suggested that cancer incidence was considerably less, in women who consumed large quantities of this tea. Researchers following the epidemiological study found that green tea does have beneficial impacts on cancer prevention.
Three specific cancer types researched for green tea impacts include breast cancer, prostate cancer, and colon cancer.
According to three consecutive studies, consuming green tea reduced breast cancer risks by 30%, and 42% reduced risks of colorectal cancer.
5. Reduced Risks of Type-2 Diabetes
According to the International Diabetes Foundation statistics, 463 million adults between the age of 20-79 years had Type-2 diabetes in 2019. The numbers are expected to rise to 700 million by 2045.
Consuming green tea can help reduce the risks of this chronic disease.
Unlike Type-1 diabetes, which is an autoimmune disease, Type-2 diabetes is marked by elevated blood glucose levels because of insulin resistance. Sometimes, the condition is also caused by the lack of insulin production from the pancreas.
Green tea improves the insulin sensitivity of the cells in the body.
In a conducted study with 17 trials and 1133 subjects, its consumption reduced the “fasting glucose and hemoglobin A1c (Hb A1c) concentrations”.
Further studies also found that green tea helps reduce the fasting Insulin concentrations in the body.
Another study conducted with 17,413 Japanese people underwent a 5-year follow-up and found that the individuals who drank green tea every day had 43% reduced risks of Type-2 diabetes than those who didn’t. However, there were limitations because of self-reported data from the participants.
6. May Reduce Halitosis
Per a study done in Iran on Iranian green tea, it was found bacteria in the mouth was 45% to 64% lower when used as a mouth wash.
I found it particularly interesting that they used Iranian green tea for this trial, as there was already a traditional belief that this tea masked bad breath. Here is an example of folklore holding up under scientific scrutiny!
7. May Prevent Cardiovascular Risk
Halitosis or bad breath is a common issue.
The benefits of this beverage are mainly caused by the catechins present in abundance in green tea. They have amazing benefits on your oral health, reducing the risks of bad breath effectively.
A study found that the EGCG in green tea has anti-infective properties on oral health. It fights against the growth of viruses, bacteria, and a variety of fungi in the mouth.
The catechins, especially EGCG, are known to reduce the growth of harmful Streptococcus mutans. These harmful bacteria, which live mostly in the plaque around one’s teeth, cause tooth decay, cavities and bad breath.
Several of the polyphenols in green tea have antimicrobial and deodorant properties, one that reduces the VSCs (volatile sulfur compounds) in the oral cavity.
The reduced levels of sulfur in the oral cavity further keep one’s bad breath in check.
According to the World Heart Federation, over 17.9 million people die because of cardiovascular diseases every year.
Two leading forms of cardiovascular morbidities include heart stroke and other heart diseases.
The consumption of green tea targets the main cause of heart diseases, which is cholesterol.
The polyphenols and catechins in this beverage reduce low-density lipoprotein (LDL) cholesterol in the body.
The antioxidants in green tea also reduce the risks of further oxidation of LDL cholesterol, which is a key marker behind the advent of cardiovascular diseases.
According to a study, the antioxidative property of green tea primarily inhibits the copper-induced LDL oxidation in the body.
In another population-based cohort study with over 41,000 Japanese subjects, it was found that those who drank green tea every day had a 22-33% reduction in cardiovascular disease-caused mortality among the Japanese population.
8. May Aid in Weight Loss
Another health benefit worth talking about is weight loss induced by green tea consumption.
This is likely the most talked-about health benefit because of how popularized it is by social media and our current influencer culture.
Green tea directly impacts the metabolic rate of the body, increasing the weight loss results consecutively.
There is the story of a randomized controlled trial with 60 obese Thai subjects who were 3 meals a day for 12 weeks. One group was given green tea and the other a placebo but in every other way, their diet and level of activity were the same. After 12 weeks, the average weight loss of those who drank the green tea was 3.3 kilos (just under 7.5 lbs).
In a separate study, researchers found that the catechins in green tea have fast-acting benefits in reducing one’s body fat percentage, thereby reducing the risks of cardiovascular diseases.
But, there are limitations to these findings. The number of studies conducted showing green tea benefits on weight loss is comparatively small. For a more conclusive understanding, further studies would need to be conducted.
9. Reduced Levels of Cholesterol
Green tea is a heart-healthy drink. The main reason behind the same is its impact on regulating the cholesterol levels in the blood.
A conducted study looked at fourteen randomized trials with 1,136 subjects. The researchers found that green tea consumption reduced the total cholesterol levels in the body by 7.20 mg/dL.
Not just the total cholesterol levels, the catechins in the green tea further helped lower the LDL levels by 2.19mg/dL. The lowered cholesterol level further promotes better heart health in the long run as well.
10. Reduces Stroke Risks
Not only does green tea improve cardiovascular health, but it also reduces the levels of cholesterol in the body.
A study of 82,369 Japanese men and women, published in the American Heart Association Journal, concluded that the more an individual drank green tea, the lesser the risk of stroke.
Dr. Ralph Sacco of the University of Miami, who reviewed the study, said that drinking 4 cups of green tea every day reduced stroke risks by 20%.
The individuals were also followed up after 13 years, and the results suggesting how impactful this tea was in reducing the risks of a severe cardiovascular anomaly.
11. Relieves Inflammatory Skin Diseases
The majority of the inflammatory skin diseases, including psoriasis, eczema, etc., can tax one’s health. Recent studies have indicated a promising approach to the permanent cure of such conditions with green tea.
A study conducted by the Medical College of Georgia on an animal model found effective results in relieving the skin’s red, flaky appearance because of the disorders.
Green tea already possesses anti-inflammatory properties, enabling a faster cure. According to the observation, the compounds in it regulate the expression of Caspase-14, a protein that regulates the life cycle of skin cells.
This protein is responsible for stopping unnecessary differentiation of the cells that form the skin barrier. In psoriasis and other inflammatory skin diseases, this process of gatekeeping is interrupted, leading to inflammation.
Green tea can be applied in multiple forms, either steeped and the liquid sprayed on the lesions or sometimes using the organic creams derived from green tea.
12. Reduces Risks of Age-Related Diseases
Two of the most common age-related diseases that affect people is Alzheimer’s disease and Parkinson’s disease.
The polyphenols in the green tea prevent unnecessary backflow of dopamine which would take this necessary neurotransmitter away from the part of the brain where it is most necessary. This tea is beneficial to avoid the common symptoms of tremors and muscle atrophy common in Parkinson’s disease.
Similarly, its extracts have further benefits in improving brain function and cognition, promoting better well-being even during old age.
Since green tea has antioxidative properties, the same further reduces the risks of oxidative stress and heightened free radical damage, enabling better protection of the brain cells and function.
The polyphenols in green tea are considered to be able to reverse the brain aging process and put a stopper to that. The EGCG is the pivotal therapeutic agent in this.
13. Optimizes Immunity
Our immunity is dependent on several factors, including our lifestyle and diet.
The primary way green tea optimizes our immunity is by reducing oxidative stress in the body. The antioxidants and polyphenols in it have proven benefits in decreasing free radicals in the bloodstream.
EGCG, which is the primary flavonoid in green tea, has proven benefits in improving one’s immunity by limiting the impacts of the oxidative stress in the body.
In a conducted study with an animal model with 35 immunocompromised rats, the researchers found that green tea administration enhances the expression of Interleukin and human beta-defensin 2, both of which help regulate our immunity.
The study concludes that green tea does have immunomodulatory impacts and improves one’s immune response in the long run.
The evidence concerning the relationship between green tea and an improved immune system needs more extensive studies in the future.
14. Improves Bone Density
Another amazing benefit of green tea is that it improves one’s bone density.
According to a published study, green tea consumption has direct impacts on strengthening the bones and reducing the occurrence of osteoporosis which affects 1 out of 10 people in the US who are 50 years old, or more.
The consumption of green tea improves bone density by alleviating the osteoblast genesis and improving osteoblasts’ activity in the body. It reduces the risks of osteoporosis and the pain and stiffness that follows.
Several of its components, including the catechins and flavonoids, support osteoblastogenesis, promoting osteoblastic survival and proliferation.
Green tea is also an important source of dietary fluoride and caffeine, the combination of which improves bone health.
15. Reverse Skin Aging
Not just for your inner health, green tea takes care of your skin and exterior body health too. The antioxidative and anti-inflammatory properties of it reduces rashes and flare-ups.
The EGCG, which is the primary form of catechin in Green tea, is known for DNA repair. It reverses the impacts of DNA damage via UV rays from the sun, which is a common contributor to skin cancer.
The catechins further reduce the risks of inflammation, redness, and scaling that many suffer from.
But, the most outstanding benefit is that it reverses skin aging. Given how antioxidative green tea is, it reduces free radicals’ free flow, hence reducing the oxidative stress in the body. In turn, it reduces the risks of skin aging, including fine lines and wrinkles.
Additionally, green tea is also loaded with Vitamin B2 and E, the combination of which works magic for the skin.
If you struggle with dark circles and puffy eyes, green tea can help reverse that too. The tea’s tannins help relieve puffy eyes by shrinking the blood vessels, boosting circulation.
In a Pubmed published study, researchers found that the administration of green tea extract effectively delayed collagen aging because of the antioxidants present in it.
16. Treats Tooth Decay
There is not much evidence behind the correlation between oral health and green tea.
In a study conducted back in 2016, it was found that green tea consumption was beneficial in reducing bacterial growth in the mouth, as mentioned above.
Not only does this reduce bad breath but the catechins in green tea also have anti-bactericidal properties, reducing the number of unwanted bacteria in the oral cavity. It protects the teeth and gums and further prevents the risks of tooth decay and swollen gums.
Another study with over 1,000 Japanese men found that green tea consumption regularly was effective enough to promote better gum health.
Green tea also promotes saliva secretion in the mouth, enabling better gum and tooth health in the long run.
17. Regulates Blood Pressure
The effects of tea, when it comes to blood pressure management are quite promising.
In a study conducted with Chinese subjects, researchers found that individuals who drank 120-599 mL of green tea daily had a reduced risk of high blood pressure.
Another clinical study found that increasing the amount to 600 ml further reduced the risks of high blood pressure and the complications that come with it.
In clinical research, the subjects who were given green tea extract daily for three months or three times every day for four consecutive weeks found their blood pressure reducing. Further analysis of the study found that its consumption reduced the systolic blood pressure by up to 3.2 mmHg and diastolic blood pressure by up to 3.4 mmHg in hypertensive patients.
But, not enough studies have been conducted to draw a conclusive result. Thus, more research needs to be done in this prospect to ensure better conclusions.
18. Helps Prevent Depression
Another possible health benefit of green tea is its anti-depressive impacts.
Several animal studies found that theanine, an amino acid in green tea, has a tranquilizing effect on the brain.
Another clinical trial with subjects around 70 and above had a lesser prevalence of depressive symptoms when consuming a green tea extract.
Green tea also has a direct effect on elevating the levels of dopamine and serotonin in the bloodstream, further improving one’s mood and reducing depressive episodes, according to a study.
Green tea, in general, keeps your mind charged and in a positive way, helping you keep depression in check.
19. Improves Metabolism
Green tea has a direct effect on promoting weight loss, by affecting the metabolism of the body.
Metabolism is how our body converts the food and drink we consume into usable energy.
The catechins, especially EGCG in green tea, help boost metabolism because of its antioxidative properties.
Several studies indicate that the catechins in green tea increase the metabolic rate by 3-4% and even 8% in some individuals.
Another clinical study with obese subjects found that green tea consumption promotes active weight loss and improves metabolic rate. It helped eliminate 7.3 pounds effectively and helped burn over 180 calories in a day over a month.
However, a few researchers suggest that the impact of green tea on metabolism is subject to a person’s health.
20. Increases Lifespan
Concluding the comprehensive list of health benefits, it is time for us to wrap it up with the last benefit.
Given how impactful green tea is for your cardiovascular healthy, brain function, and even weight loss, it is likely that the same improves the lifespan.
The better your physical and mental health is, the longer your lifespan.
Another study in China concluded that drinking green tea was linked with approximately 25% lower risks for incident heart disease and stroke, fatal heart disease and stroke, and all-cause death.
Different Types of Green Tea
Green tea is more than just a single type that you find in the market. There are a few different types of this lovely tea, depending on their processing and the overall flavor of the tea.
We are going to discuss a few here.
1. Sencha
This is the most common type of green tea grown and drunk in Japan. The tea is harvested either in the first or the second flush of leaves that are grown in direct sunlight. This specific variety is steamed and then dried out and rolled.
2. Tencha
Another popular tea is Tencha, which is exposed to sunlight in the initial days but then removed from the direct sunlight around 2-3 weeks before harvesting. The leaves are then steamed, air-dried and destemmed.
3. Gyokuro
It is a very underrated type of green tea. The plant is hidden from direct sunlight three weeks before the harvest. After harvesting, it is steamed and dried and then sold for consumption.
4. Matcha
If there’s one form of green tea that has gone viral on various social media platforms, it is this one. Matcha is the powdered form of Tencha. One of the most common uses of Matcha is seen in lattes in coffee shops.
5. Konacha
Konacha translates to powdered tea, but it is not. It is a leaf tea and is composed of small bits of leaves that are filtered out while making some other green tea like Gyokuro. It is a cheaper type of green tea, but the flavor and benefits are just as good.
6. Fukamushicha
As confusing the name sounds, this is a combination of a few other types, including Sencha, Gyokuro, and Kabusecha. There is a more robust and rich flavor in this tea when steeped.
Many Ways to Enjoy Green Tea
Green tea is a very traditional form of tea that is steeped before drinking.
In case you find this tea bland, here are various ways to enjoy this healthy beneficial beverage.
1. By Itself
The most common way to drink green tea is on its own. Heat some water and pour into a cup or tea pot with green tea and alllow to steep. That is all you need to do. Ensure that you don’t steep it for long because that can make the tea taste a lot bitter. Experiment with your tea to see how long you should leave it steeping before removing the tea leaves or tea bag.
It is said that for best flavor, bring spring or freshly drawn filtered water to 185℉. Without a thermometer, this can be achieved by letting boiling water cool for about 2 minutes. Allow the tea to steep for 3 minutes. After 3 minutes, remove the tea and enjoy.
2. With Lemon and Honey
Another way to drink green tea is with some honey and lemon. It is a combination for people who like their tea a little sweet and adds extra flavors.
3. With Mint and Honey
Another common way to drink green tea is with some mint and honey added to it. The mint adds a zing of freshness to the tea, and the honey adds the sweetness that makes it easier for you to gulp the tea down.
Experiment with Different Herbs and Spices
There are many flavors that work well with the relatively bland taste of this tea, like ginger, cinnamon, etc. Experiment for yourself to find some of the most delicious ways to experiment the benefits of green tea!
Breakdown of Green Tea Processing
Green tea is extracted from Camellia Sinensis leaves. Here is how it is made:
- The processing starts with hand-picking the tea leaves.
- Next the leaves are heated using the process of steaming or pan-firing, which means gradually heating the tea to 150ºF.
- The leaves are then rapidly dried to prevent further oxidation that could alter the scent and taste the tea.
Depending on the drying (pan firing or steaming), the taste and flavor of the tea vary. The pan-fired ones have a very toasted flavor while the steamed ones have a sweet and vegetal taste to it.
While green tea is mainly popular in China and India, it is now enjoyed around the world. According to legend, it was discovered by Shennong, the Emperor of China, who thought green tea to contain medicinal benefits.
Nutritional Breakdown of Green Tea
The main reason why green tea is so popular is because of its health benefits.
Compared to black tea and coffee, green tea has very little caffeine. It has 20-45 mg of caffeine per 8 ounces in a brewed cup, depending on the steeping time and the amount used for the infusion.
Caffeine content aside, green tea has zero calories.
The nutritional benefits come from a wide range of antioxidants and polyphenols present in the tea. Green tea contains up to 45% of polyphenols, of which around 80% of ithat is the health-giving epigallocatechin gallate (EGCG).
Diving into Facts and Stats of Green Tea
Facts about Green Tea
- Green tea was used as a natural form of medicine in China and India from about 2737BC.
- It contains L-theanine in it, which helps one relax and improves mood.
- The majority of the green teas aren’t green in color; some of them are bright green while some steep to leave a pale yellow color.
- Young people consume more of this tea, than any other age group.
- Over 313,900 tons of green tea was exported from China in 2023 (compared to only 30,200 of black tea in the same year).
Stats about Green Tea
- Around 87% of young adults prefer green tea in comparison to older people.
- Over 600,000 tons of green tea is consumed every year.
- Around 50% of the world’s green tea consumption is by Chinese people alone.
- Reports from Global Industry Analysts suggest that the green tea market will amount to $8.1 billion by 2025.
FAQs about Green Tea
1. How Often Should You Drink Green Tea?
Drinking green tea regularly is considered great for your health. But, anything in excess can be harmful.
If you are planning on drinking green tea every day, you shouldn’t drink it more than five times a day.
Overconsumption of green tea has been related to several side effects, anemia being one of the most common ones.
2. Is Green Tea Better Than Coffee?
In comparison to green tea, coffee has higher caffeine content, which makes the tea a better choice. Additionally, green tea has a higher antioxidant level in contrast to coffee. Drinking it provides sustained energy levels, in comparison to coffee. If you desire a more stable level of energy throughout the day, green tea is considered a better option.
3. Can Green Tea Cause Diarrhea?
Anything in excess is harmful, even green tea. If you are drinking excessive amounts of green tea throughout the day, without any limits, it could affect your digestive system, especially the bowels, leading to diarrhea.
4. Can Green Tea Cause Kidney Stones?
Surprisingly, the answer is yes. Too much consumption of green tea does lead to kidney stone formation. But, at the same time, a few recent studies show that the catechins and antioxidants in it can prevent kidney stones as well. So, the key here is to drink it in moderation. 4 cups a day is considered extremely healthy.
5. Can Green Tea Help with Digestion?
Yes, green tea has soothing properties on the stomach and reduces the risks of gastrointestinal disorders. The rich catechins and polyphenols in it help you digest your food better to prevent future risks.
6. Can Green Tea Help You Sleep?
Yes, to an extent, green tea does have promising effects in helping you sleep. But, at the same time, you need to avoid drinking it right before bedtime. Try and drink it at least 3-4 hours before bedtime to get sound sleep throughout the night.
7. Is Green Tea Good for Hair Growth?
Green tea doesn’t have a direct effect on promoting hair growth. But, it does help in relieving issues with your scalp, especially dryness, itching, and dandruff. The polyphenols in it can stimulate the hair follicles which could eventually promote better hair growth.
8. Are Green Tea Bags Good for Your Eyes?
If you have puffy eyes and dark circles, applying wet green tea bags under the eyes can effectively reduce the appearance of puffiness under the eyes. But, it doesn’t directly impact one’s vision in general, so that is a myth.
9. Can Green Tea Make You Nauseous?
If you have a habit of drinking green tea on an empty stomach, the same can end up causing acid reflux in some individuals. It can eventually lead to nausea, indigestion, and constant unrest but this is unusual.
10. When is the Best Time to Drink Green Tea?
Drinking green tea during the morning with breakfast and the evenings with some dry fruits and nuts is considered the healthiest. In case you are drinking it for weight loss, drinking it after your meals is also a good option but try to space it out a bit.
Conclusion
Green tea is more than a healthy beverage. Its benefits are span a variety of factors. From helping you sleep better at night to helping wake you up in the mornings, the benefits are profound.
With the varying types and the compiled health benefits, drinking green tea is considered a boon for individuals with poor health and immunity. You can switch up the drink according to your liking, but the benefits are just the same at the end of the day.
Uncontrolled consumption of this tea can lead to its own health issues. This is why drinking up to a maximum of 5 cups of green tea a day is considered healthy.
Lastly, search out reliable and good brands with good user ratings and reviews. You need to ensure that the tea you are putting into your body is doing you good and not the opposite.
Hope this blog helped you learn the benefits of Green Tea, you can also refer our latest blog on How to reheat vacuum-sealed food.
