Because of green tea’s benefits, people have been using it as traditional medicine in Japan and China for thousands of years. It has become a popular drink, and various brands of bagged green tea are widely available worldwide. It’s available in loose-leaf tea, green tea powder, and flavored and sweetened varieties. Whatever way you like to drink, there’s probably a green tea product already on the market.
Is Green Tea Good For You?
Green tea is claimed to be one of the healthiest drinks. Actually, many good things are contained in a cup of green tea. In this article, we will discuss the health benefits of green tea.
In this article, we have short-listed the top 10 Green Tea Benefits and how many cups of green tea you can drink daily.
Top Ten Green Tea Benefits – Science Backed
Many benefits of green tea have been talked about for centuries. Traditionally, in China and India, green tea has been used as a medicine for controlling bleeding and helping digestion. Recently research has demonstrated some of the green tea health benefits more solidly.
# 1
Contains Plant-Based Antioxidants
Green tea contains catechin, a type of polyphenol. Catechins are antioxidants that help prevent cell damage and provide other health benefits. (Source 1)
Another well-known and abundant catechin in green tea is epigallocatechin-3-gallate (EGCG) is believed to improve various health conditions. (Source 2).
# 2
Boosts Cognitive Function
According to a 2017 research, green tea helps uplift mood, improve brain function and cognitive health. It is possibly due to the compounds in green tea, such as caffeine and L-theanine. (Source 3).
Another 2020 study found that green tea is associated with a lower risk of cognitive retardation in middle-aged and older adults. (Source 4) Though, more human studies are required to confirm this benefit further.
# 3
Conributes To Weight Loss
Many research studies found green tea may help lose weight.
A 2022 study reported drinking four or more cups of green tea every day was associated with a lower risk of abdominal obesity. However, the effect was significant for women only. ( Source 5)
Some other studies found that drinking ginger green tea may help lose weight.
However, drinking green tea does not seem to influence levels of hunger and fullness hormones, which help regulate appetite. (Source 6).
There’s mixed evidence about green tea leading to increased weight loss. (Source 7)
Read how to lose weight safely and permanently
# 4
Helps in Burning Fat
According to a 2022 study, green tea may improve metabolism. (Source 8)
Moreover, the National Institute of Health Office of Dietary Supplements reported that though some research found that green tea improves how your body breaks down fat, its overall impact on weight loss is possibly small. (Source 9)
Another study shows that green tea’s ability to improve fat burning is enhanced when paired with resistance or aerobic exercise. (Source 10)
Read diet mistakes that make you fat
# 5
Improves Heart Health
According to a recent analysis of studies, regularly drinking green tea can help reduce some risk factors for heart disease, such as lipids and blood pressure. (Source 11)
The minimum daily consumption needed to see this benefit on cardiovascular diseases is believed to be 5 cups per day.
That said, more clinical evidence is required to confirm the cause and effect. (Source 12)
# 6
Boosts Brain Health
According to 2020 research, green tea is associated with lower levels of certain markers of Alzheimer’s disease. This may be due to the presence of some bioactive compounds such as EGCG and L-theanine. (Source 13)
But, a recent study has found that drinking too much, thirteen cups or more a day (all types of tea), could increase the risk of Alzheimer’s disease. (Source 14)
Clinical evidence about how exactly green tea influences the human brain is lacking. (Source 15)
# 7
Prevents Some Cancers
Though the evidence is inconsistent and mixed, green tea is associated with a lower risk of developing some types of cancer, like lung cancer and ovarian cancer. (Source 16)
Another analysis study reported that whereas experimental research shows some positive effects, researchers could not confirm any consistent effects of green tea on overall cancer risks. (Source 17)
More high-quality research on humans is needed.
# 8
Helps in Lowering Blood Sugar
Green tea may help lower fasting blood sugar in the short term but does not seem to affect blood sugar or insulin in the long term. (Source 18)
A study in 2021 on Chinese adults also reported a reduced risk of death from type 2 diabetes for those who drank green tea every day. (Source 19)
Some other studies revealed no influence on blood sugar markers in people with type 2 diabetes. (Source 20)
The results are not consistent. More research is needed.
# 9
Longevity
Green tea is believed to have some compounds that might protect against cancer and heart disease, which in turn can help live longer. A research study in Japan reported that those who drank 5 cups or more of green tea a day had a reduced risk of death from all causes than those drinking one cup or less. (Source 21).
Another study in 2021 found that drinking 7 cups of green tea every day reduced the risk of death from all causes by 62%, even among those who have had heart attacks. (Source 22)
Read tips for a longer, healthy life
# 10
Improves Skin Health
Some research studies found green tea possibly has anti-inflammatory and anticancer properties that can help have healthier skin.
A review of studies reported in 2021 found using green tea could be associated with better skin health. (Source 23)
Though findings are promising, more clinical research is needed on humans. (Source 24)
Conclusion
Green tea has several possible health benefits.
If you like, you may make green tea a regular part of your daily routine. In any case, green tea is considered a healthier option than black tea and coffee.
Health Benefits Of Tea – Frequently asked questions
Does green tea have caffeine?
Yes. To give you an idea, eight fluid ounces of green tea have about 28 milligrams of caffeine compared to 47 milligrams of caffeine for the same amount of black tea and 96 milligrams of caffeine for the same amount of coffee.
How much green tea can I drink every day?
You may enjoy green tea daily as part of an otherwise balanced eating plan. Though evidence is mixed, studies seem to suggest drinking three to five cups daily good for health.
Are there any side effects of green tea?
Green tea has caffeine and catechins. For some people, caffeine can cause headaches and stomach issues or even sleep interruptions. In some people, catechins also can affect nutrient absorption from foods and supplements.
Is there any best time for drinking green tea?
There is no best time as such. It’s mostly related to personal preference. But, if you are sensitive to caffeine, you better drink your green tea earlier during the day to avoid possible sleep interruptions.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He
passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, ” Age is just a number!”
