Howdy Freak ! Wondering what actually is Green Tea ? What are Green Tea benefits and uses ? What is the proper time of its consumption ? Does it have any side effects or risks ? If these are your questions, then you are on the right platform. In this post you will get all these answers. Keeping this post very short and crisp, lets cover all the topics about green tea. So, Lets get Started !
Table of Contents
1. What is Green Tea ?
Green Tea is a type of tea that is actually made from Camellia sinensis leaves (name of the bush or small tree) and buds that have not undergone the same withering ( removal of moisture from the tea leaf) and oxidation process ( is a process through which tea leaves are exposed to the air in order to dry and darken, contributing to the flavor, aroma, and strength of different teas) used to make oolong teas ( a traditional chinese tea ) and black teas. Green tea was originally originated in China. But later its production and manufacturing process has spread to other countries in East Asia.
Considering its nutritional information there are many vitamins in green tea, including vitamin A, vitamin D, vitamin B and vitamin C. Some well known species of green tea’s healthy minerals include Manganese, Zinc and Chromium. According to Green Tea Nutrition Facts, a cup of green tea is 99.5 percent water.
Also, Green tea contains catechins ( type of phenolic compounds very abundant in tea, cocoa and berries to which are ascribed a potent antioxidant activity) called epigallocatechin-3-gallate (EGCG). These catechins are natural antioxidants that help to prevent cell damage and provide other health benefits. These substances can reduce the formation of free radicals in the body which directly protects body cells and molecules from damage.
2. Types of Green Tea
If you give a quick market overview you will find several types of green tea. Forms may vary from powdery to dry leaves. Every form of green tea are considered to be healthy and beneficial for human health. But to unveil the curiosity there are mainly 5 types of green tea which are widely spread across the market globally.
2.1. Jasmine Green Tea ( Jasmine Flavor )
Jasmine green tea is flavored with the essence of jasmine flower originally. Don’t be mistaken with its sweet fragrance and the delicate flavor of its white blossoms, for the tea packs many antioxidants which can effectively fight free radical activity. Studies have also pointed out its link in curing arthritis, cardiac diseases, regulating blood pressure and relieving stress.
Matcha is a powdered green tea and is grown primarily in the shade. The shade – grown tea leaves are meticulously stone – ground into a fine powder, this finely ground powder gives out a rich herbaceous flavor. Matcha tea is loaded with antioxidants, especially catechins. It also helps to boost concentration levels, memory induces calm and aids weight loss.
2.3. Himalayan Green Tea
Organic tea leaves picked from the foothills of the mighty Himalaya. Himalayan Green Tea helps tackle fatigue and also serves as an excellent detox. In addition to this it also aids digestion, weight and fat loss and regulates blood pressure.
2.4. Honey Lemon Green Tea
The ever so rejuvenating green tea infused with a soothing mix of honey and lemon flavors provides an energy kick like none other. Loaded with antioxidants and phytonutrients, the concoction can be your companion in battling several health woes. If your green tea doesn’t have this flavor you can feel free to mix honey and lemon separately in your cup of green tea.
2.5. Chamomile Green Tea
Green tea flavored with delicate chamomile flowers infused in hot water makes this tea one of the most favorite picks amongst green tea lovers. Chamomile tea has been known to help with stress relief. Its soothing effect with mildly sedative properties has also known to act as a good sleep inducer.
Considering these major types you can also get a variety of tulsi, mint, elaichi, ginger, kukicha, dragonwell green tea. Also they have different taste, types and flavors but most of them promotes the same health benefits and has the same antioxidants.
3. Benefits of Green Tea
The best part of green tea is present in this portion. You will get to know how beneficial and healthy green tea actually is ! So here are few essential and proven benefits of green tea.
3.1. Contains antioxidants and healthy compounds
Green tea is highly rich in polyphenols. These are natural compounds that have health benefits such as reducing inflammation, treating bad cells and helping to fight cancer.
Green tea contains antioxidant compounds catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage, treats bad cells and provide other benefits.
These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage in our human body.
EGCG is one of the most powerful compounds in green tea. Research has tested its ability to help treat various diseases. It appears to be one of the main compounds that gives green tea its true medicinal properties.
Green tea also has small amounts of minerals that can benefit your health. ( Nutritional information you can check in the above section of this article ).
Always prefer to choose a high quality of green tea. There are several low qualities of green tea in market. But they do not promote such effectiveness in human health. So, never compromise with your health for few bucks.
3.2. Anti – Aging drink
Green tea has shown tremendous proves in improving mental health and promoting ageing factor .
Alzheimer’s disease and Parkinson’s disease is known to be a common neuro-degenerative disease and is the most common cause of deteriorating cell quality in older adults and involves the death of dopamine-producing neurons in the brain.
Several studies show that the catechin compounds in green tea have various protective effects on neurons lowering the risk of these neurodegenarative diseases.
3.3. May lower the risk of harmful cells and cancer
The main cause of cancer is uncontrolled growth of cells. If you check the death statistics then you will find that it is one of the leading cause of deaths in the world.
Research has shown that oxidative damage can lead to chronic inflammation which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage.
As you know green tea is an excellent source of powerful antioxidants therefore, it can really stop maturing these harmful cells and has proven to fight against cancer causing cells.
Green tea has significantly shown to reduce the harmful cancer cell rate generation in breast, prostate, skin and colon cancer.
Many observational studies indicate that green tea drinkers are less likely to develop several types of cancer. However, still further studies are going on to study the rate of these cell generation.
3.4. Skin quality maintenance
Green tea can apparently also help with wrinkles and the signs of aging. This is because of their antioxidant and anti-inflammatory activities.
Green tea has shown significant benefits in getting rid of sun burn and tan. The antioxidants present in green tea generally promotes decrement in aging factor.
Not only from external but if you consider its internal benefits, it has wide variety of internal health benefits. This internal health benefits helps to keep your immune system and bio metabolism healthy. This improves your skin quality and promotes significant benefits in your skin texture.
The antioxidants present has shown results to cure eczema, skin cancer and photoaging.
3.5. Blood pressure regulation
Green tea is loaded with several effective health benefits. It is widely consumed to enhance the weight loss or fat loss process across the globe.
Green tea can actually help in controlling high blood pressure. Consumption of green tea improves and maintains the flow of blood.
It also reduces inflammation in the heart tissues and pipelines. Green tea is loaded with antioxidants specially catechins which also improves heart health.
It is generally recommended to have two cups of green tea everyday those who are suffering from blood pressure issues. Meta-analysis showed that green tea consumption caused a significant reduction in systolic blood pressure and total and LDL cholesterol.
3.6. Treatment in depression
Theanine is an amino acid which is naturally found in green tea leaves. It is this substance that provides a relaxing and tranquilizing effect and be a great benefit to tea drinkers.
Green tea is rich in antioxidants that strengthen the immune system and help fight diseases. It also helps in reducing cell damage from free radicals.
A research study covered by the American Journal of Clinical Nutrition found that drinking this tea regularly can reduce the symptoms of depression in older adults.
Stress, anxiety, and feelings of depression commonly occur in older adults. Green tea can be treated as a medicinal drink to reduce such symptoms.
3.7. Helps in fat burning process
Green tea can actually increase you body’s fat burning process and boost metabolism.
In one study involving 100 healthy men, taking green tea extract increased the number of calories burned by 4%. In another involving 30 healthy men, green tea extract increased fat oxidation by 17%.
However, it also depends on a users body how it responds. Fat burning process may vary from an individual to individual.
The average amount of caffeine in an 8-oz (230-ml) serving of green tea is around 35 mg. However, this can vary. The actual amount can be anywhere between 30 and 50 mg per 8-oz serving. Caffeine may also improve physical performance by properly mobilizing fatty acids from fat tissue and making them available for use as energy.
3.8. May cure your dental problems
A 2017 study indicated that green tea may reduce oral bacteria which, in turn, can promote the healthy teeth and gums. Researchers also believe that antimicrobial molecules called catechins found in green tea have the potential to kill bacteria associated with tooth decay and gum disease.
This significantly reduces your bad breath and helps to control your dental issues.
Green tea is actually much better for your breath than coffee or milk because it does not contain any dairy substances nor does it cause dry mouth like coffee does.
A Japanese study of almost 1,000 men found that regularly drinking green tea promotes healthier gums. This means regular green tea drinkers will experience less tooth loss during the aging process.
3.9. Helps to reduce heart diseases and maintains cholesterol level
A meta-analysis from the American Journal of Clinical Nutritionsuggests that green tea significantly reduces total cholesterol, including LDL or “bad” cholesterol, in the blood to 2.19 mg/dL.
A compound found in green tea could help break up plaques that are linked to dangerous blockages, researchers suggest. The research, part-funded by the BHF, found that a compound in green tea can break up and dissolve potentially dangerous protein plaques found in the cardiac blood vessels.
A study of 40,530 Japanese adults found that participants who drank more than five cups of green tea a day had a 26% lower risk of death from heart attack or stroke and a 16% lower risk of death from all causes than people who drank less than one cup of green tea a day.
Last year, a meta-analysis of observational studies—13 conducted in green tea drinkers and five in black tea drinkers—found that people who drank the most green tea had a 28% lower risk of coronary artery disease than those who drank the least green tea. Black tea had no effect on heart risk.
3.10. Controls blood sugar level
The catechins (antioxidants) present in green tea helps to reduce the effects of insulin resistance by decreasing the digestion and absorption of carbohydrates. Green tea also has a powerful antioxidant called polyphenol that may have anti-inflammatory properties.
Green tea has also proven to benefit Type 2 Diabetes which involves having elevated blood sugar levels, which may be caused by inability to produce insulin.
One study in Japanese individuals found that those who drank the most green tea had an approximately 53 % lower risk of type 2 diabetes.
According to a review of 7 studies with a total of 286,701 individuals, green tea drinkers had an 22 % lower risk of diabetes.
3.11. Improves work management and concentration
Green tea also contains L-theanine (an amino acid), which can improve brain function by working synergistically with caffeine. The combination of the two compounds – caffeine and L-theanine – has been particularly credited with improving brain function.
Compounds in green tea can improve brain function and make you smarter. The key active ingredient is caffeine, which is a known stimulant. It doesn’t contain as much as coffee, but enough to produce a response without causing the dizzy effects associated with too much caffeine.
4. Best time to consume green tea ?
There is no fixed proven time to consume green tea.
However, there are certain measures and right schedule timings you can opt to choose. If your aim is to have a weight loss or fat loss program then you can have a cup of green tea early morning in empty stomach. One of the simplest ways to get rid of bad cholesterol is to drink a cup of green tea early in the morning on an empty stomach.
However, remember not to overdose because drinking too much green tea on an empty stomach in the morning can cause bad effects on the liver because of its high content of catechins.
You can also have cups of green tea between your meals to improve your metabolism process. This way you can curb your hunger and get rid of having extra calories.
However, try to have 30 to 40 mins prior to a meal. Having green tea immediately before or after a meal can actually lessen the concentration of your gastric juice resulting in an improper digestion.
If you are planning to have green tea at night then green tea may provide an array of health benefits, including better sleep. Remember, to have green tea before especially in the two hours preceding bedtime to avoid nighttime peeing, which can further reduce your sleep quality.
Having 3 to 4 cups ( 250 ml cups ) of green tea can actually be highly beneficial for your health and fight several diseases.
5. Side effects and risks of green tea
Green tea is generally safe and highly promoting drink globally. It has numerous amount of health benefits and proves to be a miracle drink.
But if consumed in a high amount and overdose, it significantly has side effects and health risks.
Having more than 3 to 4 cups ( 250 ml cups ) of green tea that is more than 850 ml to 1000 ml everyday can cause side effects which includes liver problems, irregular heart beat, heart burn, intestinal issues, tumors, sleep problems and vomiting.
Limiting to a proper and safe dosage of green tea is always beneficial for you. It is highly advisable for pregnant woman’s, undergoing treatment patients and patients suffering from neurological disorder to have a proper medical consultation before having green tea regularly.
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