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Green Tea Benefits That You Must Know

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Some of the potential advantages of green tea, according to the study, include better digestion and weight loss.

A very well-known superfood is undoubtedly green tea, but we do not know much about its ingredients. Like all different nonherbal teas, green tea is produced from the Camellia sinensis leaves.

Green tea is usually less processed than oolong and black teas as it is produced utilizing a dry steam technique.

Green tea is regarded to be particularly high in antioxidants and minerals because of the careful processing methods, which might have several positive health effects.

In reality, green tea has been commonly used in Chinese and Japanese medicine for centuries, according to the National Center for Complementary and Integrative Health (NCCIH).

In this article, we will be looking at some benefits of drinking green tea.

List Of Green Tea Benefits

Here are some benefits of drinking green tea:

  1. Prevention Of Cancer

    Some cancer rates tend to be reduced in nations with significant green tea use. Green tea use, however, does not consistently lessen the risk of cancer, according to human research.

    According to a 2020 database analysis[1], there is little evidence that drinking green tea reduces the incidence of cancer, according to a dependable source of experimental and epidemiological investigations in humans.

    The 1.2 million participants in 145 finished studies were evaluated by the researchers. Green tea polyphenol extracts, however, might have a part in shielding the skin from UVB rays when applied locally.

    The potential advantages[2] of tea polyphenols in the chemoprevention of UVB-induced skin cancer were shown by a 2018 review of in vitro and human research.

  2. Contains Beneficial Bioactives

    Green tea is more than only a drink to keep you hydrated. Several beneficial components from the green tea plant get added to the final beverage, according to research[3].

    Cancer is helped and inflammation is reduced by the natural substance known as polyphenols, which are abundant in green tea.

    Epigallocatechin-3-gallate or EGCG is a catechin found in green tea. Catechins are organic antioxidants that have a lot of advantages and protect the cells from oxidative stress.

    By lowering[4] the body’s production of free radicals, these chemicals might shield cells and molecules from oxidative harm. These free radicals contribute to aging and several illnesses.

    The most potent ingredient in green tea is EGCG. Its efficacy in treating different disorders has been studied in research.

    It appears to be one of the primary ingredients responsible for the therapeutic effects of green tea.

    Additionally, green tea has trace levels of healthy nutrients. Try to select a high-quality brand of green tea as some low-quality versions might be too fluoridated.

  3. Aids Weight Loss

    The catechins in caffeine and green tea could contribute to an increase in energy metabolism, which might result in weight loss, according to a study of several studies.

    Several separate tea polyphenols induced weight loss processes, according to a reliable source, suggesting that caffeine and catechins worked together to cause weight reduction effects rather than only caffeine in their own, research[5].

    However, it is unlikely that consuming green tea might have any clinically significant effects on weight loss.

    Green tea extracts with incredibly high catechin concentrations were employed in the majority of studies that revealed modest effects on metabolism.

  4. Might Enhance Mental Performance

    In addition to helping you stay awake, green tea could also aid in improving brain function. Caffeine is the main active component of green tea. It is a well-known stimulant.

    It does not have as much caffeine as coffee, but it does have enough to elicit a response without having the jittery symptoms which result from consuming too much caffeine.

    By inhibiting the neurotransmitter adenosine, caffeine has an impact on the brain. In doing so, it raises the levels of neurotransmitters like norepinephrine and dopamine, and also the firing of neurons, according to studies[6].

    Caffeine has been demonstrated to enhance several brain functions, including memory, alertness, mood, and reaction time.

    Green tea has additional brain-boosting ingredients besides caffeine, though. L-theanine, another amino acid present, could pass the barrier of blood-brain.

    The inhibitory neurotransmitter GABA’s activity is increased by L-theanine, which has anti-anxiety properties[7]. Additionally, it boosts the brain’s generation of dopamine and alpha waves.

    According to studies, L-theanine and caffeine work in concert. This implies that combining the two might have potent impacts on enhancing cognitive performance.

  5. Improves Skin Inflammation

    Anti-inflammatory effects are found in green tea. A summary of clinical research for green tea and its main ingredient EGCG (epigallocatechin-3-gallate) on people shows it to have demonstrable anti-inflammatory benefits.

    This was supported by reliable research[8] that uses green tea extract in cosmetics. Researchers found that topical application of solutions containing green tea extracts improved anti-inflammatory effects.

    They also discovered that the skin’s microcirculation in the damaged areas had improved.

  6. Boosts The Burning Of Fat

    Green tea is often included in the list of ingredients for any supplement that claims to burn fat. This is because studies show that green tea could promote[9] fat burning and raise metabolic rates.

    In research with 12 healthy males, drinking green tea extract led to a 5% increase in calories burnt.

    Another study including 10 healthy men found that green tea extract significantly boosted fat oxidation by 16% as compared to subjects treated with a placebo.

    However, several types of research on green tea have not found any boost in metabolism, therefore the results might vary from study to study and person to person.

  7. Improves Heart Health

    According to 2005 research, drinking green tea is linked to a low mortality rate from cardiovascular disease.

    Over 35000 subjects between the ages of 35 and 80 were monitored by the study for 10 years beginning in 1995.

    It was discovered that those participants who drank at least 5 cups of green tea each day had a lower risk of mortality from cardiovascular disease.

    These results were corroborated by a 2016 meta-analysis[10] of studies on cardiovascular disease and green tea. The analysis covered a total of ten studies with 259265 participants.

    The study’s authors concluded that drinking green tea reduced the risk[11] of developing ischemic and cardiovascular disorders.

  8. Might Lessen Bad Breath

    Additionally beneficial to dental health are the catechins found in green tea. Catechins could inhibit the growth of germs, potentially reducing the risk of infections, according to studies conducted in test tubes.

    In the mouth, Streptococcus mutants is a commonly found bacterium. It leads to the development[12] of plaque and is a major cause of tooth decay and cavities.

    There is no proof that drinking green tea has similar effects, despite studies showing that the catechins in it could stop oral bacteria from growing in the lab. Green tea, however, might lessen bad breath, according to some data.

  9. Helps With Type 2 Diabetes

    Studies on the connection between diabetes and green tea have produced mixed results. Some research has revealed that those who drink green tea have a lower chance of developing type 2 diabetes than those who do not.

    One analysis[13] of 16 controlled studies discovered a link between drinking green tea and low insulin and fasting blood sugar levels.

    Green tea consumption as part of a Mediterranean-style diet was also linked in a 2016 review of dietary polyphenol studies to a lower risk of type 2 diabetes.

    Different research, however, has found no connection at all between diabetes and drinking green tea.

  10. Could Lengthen Life

    It seems to make sense that drinking green tea could extend your life as some of its components might help prevent heart disease and cancer.

    Researchers looked at 40535 adults for 10 years in one study. Four or more cups of green tea per day were substantially associated with a lower risk of passing away during the research period.

    It also showed[14] that green tea consumption likely lowered the chances of mortality due to cardiac disease and other causes.

     Another research involving 14005 elderly people discovered that those who drank the greenest tea were 75% less likely to pass away throughout the 5-year study.

Conclusion

Several potential health advantages of green tea exist. For instance, it might benefit weight management, type 2 diabetes, and skin irritation.

Additionally, some studies have connected drinking green tea with better cardiovascular health.

The greatest antioxidant content of all teas is found in green tea. It has less caffeine and fewer calories than coffee and black tea by nature.

You might want to think about making green tea a regular part of your life to help you reduce your risk of chronic diseases, lose weight, and feel better.

+14 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Marcella Malavolti, Francesca Borrelli, Angelo A Izzo, et al. Green tea (Camellia sinensis) for the prevention of cancer Cochrane Database Syst Rev. 2020 Mar; 2020(3): CD005004. Published online 2020 Mar 2. doi: 10.1002/14651858.CD005004.pub3
  2. Pooja Sharma, Mary Katherine Montes de Oca, Amena R. Alkeswani, et al. Tea Polyphenols for the Prevention of UVB-induced Skin Cancer Photodermatol Photoimmunol Photomed. 2018 Jan; 34(1): 50–59. Published online 2017 Nov 20. doi: 10.1111/phpp.12356
  3. Sabu M Chacko, Priya T Thambi, Ramadasan Kuttan, et al. Beneficial effects of green tea: A literature review Chin Med. 2010; 5: 13.
    Published online 2010 Apr 6. doi: 10.1186/1749-8546-5-13
  4. Jurga Bernatoniene and Dalia Marija Kopustinskiene The Role of Catechins in Cellular Responses to Oxidative Stress Molecules. 2018 Apr; 23(4): 965. Published online 2018 Apr 20. doi: 10.3390/molecules23040965
  5. Dylan O’Neill Rothenberg, Caibi Zhou, and Lingyun Zhang A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols Molecules. 2018 May; 23(5): 1176. Published online 2018 May 14. doi: 10.3390/molecules23051176
  6. A Nehlig, J L Daval, G Debry Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects Brain Res Brain Res Rev. May-Aug 1992;17(2):139-70. doi: 10.1016/0165-0173(92)90012-b. Available from: https://pubmed.ncbi.nlm.nih.gov/1356551/
  7. Suhyeon Kim, Kyungae Jo, Ki-Bae Hong, et al. GABA and l-theanine mixture decreases sleep latency and improves NREM sleep Pharm Biol. 2019; 57(1): 65–73.Published online 2019 Feb 1. doi: 10.1080/13880209.2018.1557698
  8. Tomokazu Ohishi, Shingo Goto, Pervin Monira, et al. Anti-inflammatory Action of Green Tea Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi: 10.2174/1871523015666160915154443. Available from: https://pubmed.ncbi.nlm.nih.gov/27634207/
  9. Adrian B. Hodgson, Rebecca K. Randell, and Asker E. Jeukendrup The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms Adv Nutr. 2013 Mar; 4(2): 129–140. Published online 2013 Mar 6. doi: 10.3945/an.112.003269
  10. Arianna Di Lorenzo, Valeria Curti, Gian C Tenore, et al. Effects of Tea and Coffee Consumption on Cardiovascular Diseases and Relative Risk Factors: An Update Curr Pharm Des. 2017;23(17):2474-2487. doi: 10.2174/1381612823666170215145855. Available from: https://pubmed.ncbi.nlm.nih.gov/28215148/
  11. Pon Velayutham, Anandh Babu, and Dongmin Liu Green Tea Catechins and Cardiovascular Health: An Update Curr Med Chem. 2008; 15(18): 1840–1850. doi: 10.2174/092986708785132979
  12. Abdolhossein Moghbel, Ahmad Farjzadeh, Nasrin Aghel, et al. Evaluation of the Effect of Green Tea Extract on Mouth Bacterial Activity in the Presence of Propylene Glycol Jundishapur J Nat Pharm Prod. 2012 Spring; 7(2): 56–60. Published online 2012 May 28.
  13. Hiroshi Tsuneki, Mitsuyo Ishizuka, Miki Terasawa, et al. Effect of green tea on blood glucose levels and serum proteomic patterns in diabetic (db/db) mice and on glucose metabolism in healthy humans BMC Pharmacol. 2004; 4: 18.Published online 2004 Aug 26. doi: 10.1186/1471-2210-4-18
  14. Shinichi Kuriyama, Taichi Shimazu, Kaori Ohmori, et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study JAMA. 2006 Sep 13;296(10):1255-65. doi: 10.1001/jama.296.10.1255. Available from: https://pubmed.ncbi.nlm.nih.gov/16968850/

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