6 Green Tea Benefits
6 Green Tea Benefits
Tea is one of the most consumed beverages globally, and green tea is an everyday tea consumed for thousands of years and known for its health benefits. Nowadays, green tea is responsible for around 20% of total global tea production, and it’s produced mainly in Asian countries from the leaves of the Camellia sinensis plant. Let’s see more about this great beverage.
Types of tea
There are four tea types produced according to how the tea leaves are processed. These tea types are:
- The white tea: is produced with very young leaves and leaf buds
- Green tea: is produced from mature leaves without fermenting and is mainly consumed in China, Japan, and Korea
- Oolong tea: is produced by partially fermenting the leaves
- Black tea: is produced by fully fermenting the leaves and is commonly consumed in the UK and US.
Green tea is loaded with antioxidants, phytochemicals beneficial to health and skin; these make it popular among other tea. Let’s take a look at the components of green tea.
The Components of Green Tea
Camellia sinensis contains several healthy compounds, such as polyphenols. Polyphenols help reducing inflammation and help to fight cancer. Polyphenols in green tea are flavonoids, and the most important are catechins.
The catechins present in green tea can be affected by the following:
- Where the tea is grown
- When it’s harvested
- How the leaves are processed
- The brewing temperature and length of time of brewing
- The growth conditions.
The major catechins found in the tea are: epicatechin (EC), epigallocatechin (EGC), epicatechin-3-gallate and epigallocatechin-3-gallate (EGCG). EGCG is the major catechin in green tea and the most studied among other catechins.
A cup of green tea contains up to 200mg of EGCG, which has been linked to having beneficial effects against several types of cancers. Also, green tea has traces of carbohydrates, protein, lipids, vitamins, and minerals. However, it’s vital to choose a higher quality brand of green tea to ensure all the components for your health.
Health Benefits of Green Tea
1. for brain functionGreen tea contains caffeine, a known stimulant that can improve mood, vigilance, reaction time, and memory. Some studies showed that EGCG-intake reduces stress and provides a calming effect in healthy people. Another component of green tea is L-theanine, an amino acid linked to reducing tension and anxiety.
It’s important to know that the chronic consumption of at least 100 ml of green tea per day can reduce the risk of cognitive impairment in the elderly.
2. Prevention of Type-2 diabetes
Diabetes is one of the significant health problems in the world. Type 2 diabetes presents elevated blood sugar levels caused by insulin resistance or problems in insulin production by the pancreas. Type-2 diabetes can be prevented by altering diet and lifestyle factors such as sedentarism, alcoholism, managing stress, among other things.
EGCG contained in green tea has anti-diabetic action and enhances glucose homeostasis. Some researchers show that green tea may improve insulin sensitivity and reduce blood sugar levels.
3. Prevention of cardiovascular diseases
Cardiovascular diseases are the primary cause of worldwide deaths. The regular consumption of green tea is associated with a reduced risk of stroke and coronary heart disease. Green tea may help control cholesterol and LDL cholesterol levels which are risk factors for cardiovascular disease.
4. Prevention of different types of cancer
Studies show that men who drink more green tea have a lower risk of developing prostate cancer. In Korea, one research showed that the increase in consumption of green tea from 1 to 2 or more times per day reduced the risk of chronic obstructive lung disease. Green tea is also studied to prevent and treat skin cancer, breast cancer, and colorectal cancer.
5. Improve the health of the skin
Besides hydration, green tea has anti-inflammatory and antioxidants effects that help prevent photo-aged skin, wrinkles, and fine lines and help reduce sebum, essential to people who suffer from acne.
6. Support weight loss
Green tea is a low-calorie beverage; an unsweetened cup of tea contains fewer than three calories which help calorie control during the day. Studies found that the components of green tea have a role in increasing energy metabolism, which may lead to weight loss.
However, to obtain the maximum of these benefits, you should drink three to five cups of green tea per day to obtain at least 250mg of catechins.
How to add green tea to our routine?
Green tea is a great beverage full of health benefits when taken regularly. You can take it in the morning to provide energy, and also between meals. If you choose to take between meals, you must take two hours before or after the meals to maximize the nutrient absorption.
Finally, high doses of green tea have side effects because the caffeine in green tea may cause insomnia, stomach irritation, and headaches. Also, it can impair the absorption of nutrients such as iron and calcium.
Contraindications
Pregnant and breastfeeding women are advised to avoid taking this tea without medical supervision.
Written by: Marianne Rocha Taglione-MSc in Public Health and Nutritionist.
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