Green tea’s rich antioxidant content may help shield you from type 2 diabetes, Alzheimer’s, Parkinson’s, and osteoporosis.
People in China and Japan have drunk green tea for hundreds of years because of its calming flavor and curative properties. Drinking green tea may help control type 2 diabetes, prevent heart disease, and even promote bone health, according to research.
Green tea does not undergo fermentation even though it uses the same leaves as black tea. As a result, the tea’s antioxidant content is increased, which may help to explain why it is so healthy. This also helps to maintain the tea’s green color.
Here is a summary of the advantages and disadvantages of green tea for your health, along with advice on how to include it in your diet.
Benefits
Regularly drinking green tea may help control and avoid several chronic health issues. In addition, numerous advantages of green tea have been discovered in the research.
May Improve Mental Health
The calming effects of drinking a hot cup of green tea can be attributed to chemical processes. Theanine is an amino acid found in certain mushrooms and tea.
- Relieve stress
- Induce relaxation
- Combat anxiety from caffeine
In contrast to oolong, black, and white tea, green tea, in particular, has the highest content of theanine. According to research published in Plant Foods for Human Nutrition, those exposed to stressful situations who take a daily theanine supplement of 200 to 400 mg experience less stress and anxiety.
Research of 30 healthy volunteers indicated that those who took theanine for four weeks at 200 mg/day for depression, anxiety, and sleep saw more significant gains than those who took a placebo.
Also, emphasize the theanine’s potential benefits for mental health, as the amounts used were much higher than those found in a cup or two of green tea.
Might Enhance Memory
Additionally, studies have shown that green tea can enhance memory partly because of its theanine content. For instance, a study conducted on 12 healthy volunteers using psychopharmacology discovered that green tea extract improved the individuals’ working memory, a short-term memory crucial for organizing, comprehending, thinking, and problem-solving.
A milk-based beverage containing either 27.5 milligrams of green tea extract or a placebo was administered to patients. Then, as an MRI monitored their brain activity, they performed a series of tasks. People who consumed the green tea extract experienced improved working memory and task performance and increased brain connectivity, or how well different parts of the brain communicate.
The study only included a limited sample of patients. Thus, the findings are less conclusive. More research is necessary to learn more about how green tea affects memory.
Could Lower Cholesterol
Adults in the United States have excessive cholesterol levels in about 38% of cases, which increases their risk of heart attack and stroke. So it might be beneficial to drink green tea.
Can Reduce Blood Pressure
In addition to decreasing cholesterol, green tea also lowers blood pressure, which may help to protect the heart. Green tea use significantly reduced blood pressure, especially in those with high blood pressure and the highest risk of cardiovascular illness, according to a 2020 meta-analysis published in Medicine of 1,697 individuals.
Because it harms the lining of the arteries, high blood pressure is a major factor in heart disease and stroke. This increases the risk of plaque accumulation, which narrows the arteries to the heart and brain. Kidney failure can result from untreated high blood pressure as well.
The high antioxidant content of green tea may be the cause of its ability to decrease blood pressure. In addition, these anti-inflammatory substances also widen blood arteries to facilitate more effortless blood flow.
Since most of the studies included in the analysis only lasted three to sixteen weeks, it is still being determined whether or not drinking green tea for longer will raise blood pressure.
May Prevent Stroke
According to the CDC, stroke is still the most significant cause of death and disability among people in the country. The consumption of green tea may reduce your risk of stroke.
The tea consumption patterns of about 500,000 Chinese adults. It was discovered that drinking tea, mainly green tea, was linked to a lower incidence of stroke. People’s risk of stroke decreased the more green tea they consumed.
Potentially Protects Bone Health
Additionally, green tea might stop the loss of bone density. Compared to those who drank green tea three times per day, nearly 6,500 postmenopausal Korean women who did not drink any green tea or drank less than one cup per day for the previous year were likelier to have lost bone mass in their spine or thigh.
Reduced bone mass raises the risk of osteoporosis, a condition that weakens bones and can cause hip, spine, or wrist fractures. Mainly postmenopausal females are more likely to acquire osteoporosis.
Risks
According to the National Center for Complementary and Integrative Health (NCCIH), a part of the National Institutes of Health (NIH), drinking up to 8 cups of green tea daily is safe. However, the organization warns that high doses may interact with some drugs, such as those for heart issues or high blood pressure. Although rare, liver issues have also been connected to consuming tea products, mainly oral green tea extracts.
Tips for Consuming Green Tea
There are a few recommendations to keep in mind whether you drink your green tea hot or chilled:
- Buy green tea that is naturally caffeine-free. Caffeine in one cup of green tea ranges from 20 to 50 mg. This may make people anxious, experience a rapid heartbeat, or feel jittery if caffeine sensitive. Also, be aware that eliminating caffeine could reduce the antioxidant content.
- Pay attention to your sweetener. Remember that the AHA recommends women take no more than six teaspoons of added sugar per day and men no more than nine teaspoons if they choose to sweeten their tea with sugar, honey, or another sweetener. Overindulging in sugar has been linked to type 2 diabetes, heart disease, and weight gain.
- Be imaginative. While green tea can be savored independently, it can also be added to smoothies, oatmeal, rice, and vegetables for steaming or boiling.
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