Disclaimer :- The health benefits mentioned are drawn from existing research found online and are provided for informational purposes only. They are not intended to substitute professional medical advice, diagnosis, or treatment. It's essential to consult with a qualified healthcare professional before making any changes to your health regimen based on this content.
is your morning coffee harming your health? try a healthier alternative instead. while coffee has its place in many people's daily routines, it's worth considering something healthier – like green tea. it offers similar energy-boosting benefits without the likely drawbacks.
the health benefits of drinking green tea extend far beyond just an energy boost. its rich content of antioxidants and other compounds can improve your overall well-being. for example, it can improve your heart health, enhance brain function and help in weight management.
there are more…and we’ll share them here. interested to know? then stay with us and check out some of the amazing health benefits of green tea.
what is green tea?
green tea is an outstanding drink that has been enjoyed for centuries, especially in its country of origin – china. it’s made from the leaves and buds of the camellia sinensis plant, like black and white tea, but it stands out among them due to its unique processing technique.
unlike these other teas, green tea is unoxidised. that means the leaves are not exposed to the sun – they are quickly steamed or pan-fired after harvesting to preserve their green colour and rich antioxidant content.
the unique processing results in a higher concentration of beneficial compounds, making green tea benefits stand out among other drinks.
Benefits of Green Tea
Listed here are the top 10 health benefits of green tea.
1. Helps your brain function better
green tea benefits your brain positively. the key components contributing to these benefits are caffeine and l-theanine. caffeine enhances alertness by blocking adenosine (it’s a neurotransmitter that helps you sleep). the good thing though is that the amount of caffeine in green tea is not as high as that found in coffee. it’s about half the amount, which means you’ll get a bit of a buzz but not too much that it makes you jumpy.
additionally, l-theanine promotes relaxation without making you sleepy – reducing anxiety and improving mood. together, they create a synergistic effect that enhances working memory and attention, making green tea benefits effective for brain functions.
a review of 21 studies found that green tea positively influences cognition, including memory and attention, and activates brain regions associated with working memory, as evidenced by functional mri scans. another study indicated that regular green tea consumption correlates with better cognitive performance, particularly in memory and executive functions, among middle-aged and elderly individuals.
moreover, green tea's high concentration of antioxidants may protect against neurodegenerative diseases by reducing the effect of free radicals. they can also reduce inflammation in the brain helping prevent diseases like alzheimer’s and parkinson’s.
2. Helps with weight loss
are you on a quest to lose weight? good news. green tea benefits in losing weight. several studies suggest that the active compounds in green tea, particularly caffeine and catechins can help in fat-burning and weight management.
a study highlighted that combining green tea consumption with aerobic and resistance training can enhance the breakdown of fat and improve body composition. that means, if you don’t have a very active lifestyle, some exercise and green tea benefits can result in weight loss.
another review found that drinking green tea catechins can boost your metabolism –increasing the calories you burn. it helps your body use fat for energy and may even lower your appetite. people who regularly enjoy green tea often have lower body weight and fat. while the effects are usually modest, by adding the benefits of drinking green tea to a balanced diet and active lifestyle, you can create a simple yet effective strategy for achieving your weight loss goals.
3. Anti-aging skin benefits
aging is inevitable, but looking your best at any age is a reasonable desire. numerous studies have shown that green tea benefits include anti-aging properties that can help fight the signs of skin aging.
before we check out the health benefits of green tea for anti-aging, it helps to know a bit about free radicals as they are one of the main causes of skin aging. our body gets its share of free radicals (unstable atoms or molecules) from internal and external sources. these free radicals steal electrons from healthy skin cells to stabilise themselves.
this process damages the skin cells, breaking down essential components like collagen and elastin. this damage shows as wrinkles, fine lines and loss of skin elasticity, leading to a less youthful appearance.
so how do green tea benefits work against this problem? green tea has a rich concentration of antioxidants that neutralise the free radicals. in the process, they shield the skin from damage. a study revealed that a combined approach of topical and oral green tea enhanced skin elasticity in 80 women, suggesting its potential to reduce the appearance of fine lines.
another study found that cosmetics containing green tea extract significantly improved skin moisture, elasticity and microrelief when applied for 15-30 days. the results suggest green tea has pronounced moisturising effects and can enhance skin appearance.
4. Promote heart health
it’s time to discover how green tea benefits our heart health! it’s amazing how its rich content of polyphenols plays a crucial role in so many areas of our health.
a significant study conducted in japan monitored over 40,000 adults for 11 years to see the benefits of drinking green tea. the study revealed that those who consumed 5 or more servings of green tea daily had a 26-33% lower risk of dying from cardiovascular disease compared to those who drank less than 1 cup per day. the credit for this protective effect goes to the polyphenols in green tea, which help lower blood pressure. they also improve cholesterol levels by preventing the bad cholesterol (ldl) from becoming harmful.
another study involving more than 82,000 participants found that drinking four or more cups of green tea daily was associated with a 32% lower risk of stroke. the green tea benefits related to anti-inflammation contribute to better heart health by reducing inflammation in blood vessels, which is linked to various cardiovascular conditions.
the study examines the relationship between green tea consumption and heart health, finding that regular intake is associated with a lower risk of stroke, particularly in middle-aged and older korean men. participants consuming about 3 cups daily had a reduced risk of stroke.
5. helps with diabetes prevention and management
taking proactive steps to prevent or manage diabetes is crucial for maintaining optimal health and well-being. including green tea is one such simple yet effective step. let’s see how!
one study reviewed how green tea benefits diabetes prevention and management of its complications. it highlights that tea contains compounds called polyphenols, which can improve blood sugar control. regular tea consumption is linked to a lower risk of developing type 2 diabetes and can help manage symptoms in those already diagnosed. the research suggests that drinking tea may be a beneficial addition to a healthy lifestyle for diabetes management.
more research was done on how green tea benefits against the risk of getting type 2 diabetes and related health problems. this one monitored chinese adults and found that people who drink green tea every day had an 8% lower chance of developing diabetes and a 10% lower risk of dying from any cause if they had diabetes.
a review evaluated the green tea benefits on blood sugar control and insulin sensitivity. it analysed data from 17 randomised controlled trials involving 1,133 participants. the findings indicated that green tea significantly reduced fasting blood glucose levels, suggesting its potential for improving glycaemic control in individuals at risk for type 2 diabetes.
6. lowers your risk of cancer
numerous studies suggest that regularly consuming green tea may help reduce the risk of various types of cancer.
one such study reviews the anti-cancer properties of green tea polyphenols. it highlights that green tea benefits by reducing the risk of various cancers – including breast, ovarian, liver, colorectal, skin, prostate and oral cancer. the proposed mechanisms involve slowing down or stopping the growth and multiplication of cancer cells, encouraging cancer cells to go through the process of elimination (apoptosis), preventing the development of new blood vessels that feed tumours as well as slowing down (or stopping) the spreading process of cancer cells.
another study looks at how green tea benefits cancer prevention. it found that drinking green tea could lower the risk of mouth and digestive system cancer. it also found that it may even help stop early signs of mouth cancer from getting worse. however, the evidence is mixed for liver cancer. for lung cancer, it may reduce risk in people who don’t smoke, but not in smokers. there’s no strong evidence that green tea prevents prostate or breast cancer. overall, while this tea shows some promise in cancer prevention, more large studies are needed to confirm these green tea benefits and make clear recommendations.
7. keeps your bones strong
green tea has been shown to play a beneficial role in maintaining bone health and preventing osteoporosis, a condition characterised by weak and brittle bones.
one study investigates the relationship between tea consumption and the risk of osteoporosis through a review of 17 studies involving over 107,000 participants. the findings suggest that higher tea consumption is associated with a reduced risk (about 38% less) of developing osteoporosis compared to those who don’t drink tea.
further analyses of subgroups showed that this connection holds true across different geographical regions and among women. however, the authors point out that the results of different studies vary a lot. they stress the importance of more research to better understand these findings and create clear guidelines for preventing osteoporosis.
another study found that postmenopausal women who consumed 1-3 cups of green tea daily had a lower prevalence of osteopenia and osteoporosis compared to those who drank less than 1 cup per day. women who drank green tea regularly were more likely to have higher bone mineral density in the lumbar spine, femoral neck and entire femur. the researchers suggest green tea benefits bone health through its polyphenol and flavonoid content, which can mimic estrogen's effects and regulate bone metabolism.
8. benefits in improvement of cognitive functions
strong cognitive functions are essential for a fulfilling life, as they enable effective learning, problem-solving, decision-making and overall well-being. let’s check out how green tea benefits us in this context!
one study reviewed 21 research papers on how green tea benefits the brain and cognitive functions. it found that drinking green tea can improve memory, attention and overall brain health. even the mri scans showed increased brain activity in areas responsible for working memory after green tea consumption. the effects are likely due to the combined action of green tea's key components, caffeine and l-theanine, which work together to enhance cognitive performance.
another study explored how green tea benefits brain health in middle-aged and elderly people. it involved 264 participants who were tested on their cognitive abilities and had their blood checked for markers related to alzheimer’s disease. the results showed that regular green tea drinkers performed better on memory and thinking tests. they also had lower levels of harmful substances linked to brain damage. overall, the study suggests that drinking green tea may help protect against cognitive decline and improve brain function as we age.
9. may help relieve stress and anxiety
managing stress and anxiety is essential for optimal mental and physical health, as it can improve well-being, productivity, relationships, and resilience. while there are several ways to care for mental health, a simple and enjoyable approach is to add a soothing beverage into your daily routine. yes, we’re still talking about green tea!
let’s start with a study that examined how matcha green tea benefits stress reduction. in mice experiments, matcha samples with high levels of l-theanine and the amino acid arginine showed the strongest stress-reducing effects. in a human trial, participants who consumed a matcha blend designed to have a stress-reducing effect reported significantly lower anxiety levels compared to those who had a placebo matcha.
another study reviewed 9 research papers on how the green tea amino acid l-theanine affects stress and anxiety levels. it found that taking 200-400mg of l-theanine supplements per day may help reduce stress and anxiety in people exposed to stressful situations. l-theanine appears to have a calming effect on the mind and body. however, more long-term studies are needed to confirm these green tea benefits and see if regularly consuming l-theanine through the tea or supplements can provide lasting relief from stress and anxiety.
10. may help manage blood pressure
managing blood pressure is essential for preventing heart disease, stroke, kidney problems and other serious health complications. once again, green tea can play a role in helping us manage our well-being.
one study found that drinking green tea can lower blood pressure. participants who consumed green tea had an average reduction of 1.98 mmhg in systolic blood pressure (the top number) and 1.92 mmhg in diastolic blood pressure (the bottom number), compared to those who did not drink green tea. the green tea benefits were more pronounced in people with prehypertension or stage 1 hypertension, and when green tea was consumed regularly for at least 12 weeks. the study also revealed that decaffeinated green tea benefits seemed better than caffeinated varieties.
the mechanisms behind these effects may involve the ability of green tea to improve endothelial function (refers to how well the inner lining of your blood vessels is working), enhance blood vessel relaxation and reduce inflammation. green tea's antioxidant content helps reduce the harmful effects of free radicals on your body – a contributing factor to hypertension. additionally, the polyphenols in green tea may help improve blood flow and reduce the stiffness of the arteries. these functions further support healthy blood pressure levels.
side effects and risks
while you'll likely experience no side effects from drinking green tea, as it’s generally safe and healthy in moderation. however, it’s important to be aware of a few potential side effects:
caffeine sensitivity
green tea contains caffeine, which can cause insomnia, anxiety, irritability, nausea, diarrhea and other side effects if you’re sensitive to caffeine. however, that results from too much consumption (more than 8 cups of green tea per day) of green tea.
reduced iron absorption
the tannins in green tea can bind to iron, reducing its absorption in the body. this is especially relevant if you have iron deficiency anaemia.
interactions with medications
green tea might affect how some medicines work, like blood thinners, antidepressants, and blood pressure pills. the caffeine and other compounds in green tea may affect how these medications are absorbed and metabolised by the body. this can reduce the usefulness of the medicine.
Conclusion
green tea benefits combined with its amazing taste make it an outstanding choice. it’s a go-to drink for many of us when looking for a healthy boost, especially because it can be enjoyed in various ways – you can drink it hot, iced or even blended into a smoothie.
overall, green tea leads the way in supporting health and well-being. the combination of antioxidants and unique compounds makes green tea benefits very effective for overall well-being. so, if you're looking for a simple way to boost your health, buy green tea bags and get ready to enjoy the many wonderful benefits of drinking green tea.
FAQs on green tea benefits
q. what will happen if i drink green tea every day?
a. you can look forward to numerous health benefits of green tea if you plan to drink it every day. some of the benefits of drinking green tea include improved brain function, reduced stress and better heart health. studies suggest that it may help lower blood pressure, support weight management and benefit in several other ways. however, moderation is key – it’s best to keep it within 3 to 5 cups daily.
q. what is the main benefit of green tea?
a. the main benefit of green tea is its ability to improve overall health and well-being through its antioxidants. these antioxidants can help by protecting cells, reducing inflammation and potentially lowering the risk of chronic diseases like heart disease and cancer, these compounds offer significant health benefits. regular consumption of green tea has also been linked to improved brain function, better weight management and enhanced metabolic health.
q. what is the best time to drink green tea?
a. the best time to drink green tea is generally mid-morning or between meals. consuming it around 10:00 to 11:00 am allows you to enjoy green tea benefits without the risk of stomach irritation from drinking on an empty stomach. additionally, drinking it about two hours before or after meals can enhance nutrient absorption. it can also avoid interference with iron intake. some of us like to drink it before exercise as it can boost fat burning.
q. can i drink green tea at night?
a. try not to drink green tea at night as the caffeine content can disrupt your sleep. at least avoid consuming it close to bedtime, especially if you are sensitive to caffeine or have trouble sleeping. if you do drink green tea at night, stick to a small cup and avoid it within a few hours of your desired bedtime.
