Green tea has been around for centuries, but it’s never been more popular than today. That’s because so many benefits come from drinking this drink daily.
The Chinese have known the health benefits of green tea for centuries, and now science is beginning to catch up with what they knew: Green Tea is good for you! Whether or not you’re looking to lose weight, improve your physical fitness, or increase your brain power, green tea can help you achieve these goals! Read through our 9 Benefits of Green Tea below to see how great this ancient beverage can be.
Green tea has long been a staple in Asia and is now becoming more well-known in Western countries. Though there are many benefits to drinking green tea, most people are unaware of them.
You’ll be hooked after reading this article about the benefits you get from drinking green tea and how to prepare it for maximum taste and benefit. Each cup will give you a boost of energy without giving up on flavour or quality. Keep reading if you want to learn more!
What is green tea?
Before we continue, let’s briefly examine what green tea is.
As many of us know, green tea is brewed from the leaves of Camellia Sinensis – a plant indigenous to Asia. The freshness of these leaves is preserved through precise timing during harvest and other processes. This results in the final product: tea packed with nutrients and antioxidants.
The difference between green tea and other teas
It’s important to note that not all teas are created equal. Green tea, for example, has a very different nutrient profile when compared to black tea. This is because black tea leaves are oxidized during processing, while green tea leaves are not.
This lack of oxidation allows green tea to retain more antioxidants and other nutrients that are beneficial to our health.
The process from Harvesting to Production
The leaves undergo three processes during production: harvested, withered, and steamed.
After the leaves have been harvested and brought to the factory, they go through a drying process known as withering. During this process, conditions within the factory must remain constant to prevent any chemical or physical changes while the leaves are exposed to temperature variations.
For example, if temperatures were too hot during this stage, tea production would slow down due to over-drying, negatively affecting quality. If conditions were too cold, the tea leaves would not have enough moisture to produce quality products.
Next, after the withering process, the leaves are lightly steamed to maintain the quality of the tea and the vibrant green colour and prevent oxidation.
After the leaves have gone through the withering and steaming processes, they are rolled into shape to prepare them for the next stage, drying.
The dried leaves are then cut and graded to be packaged into loose tea or tetra packs.
Green tea can be packaged according to pre-defined standards or into general categories. It can also be sorted before packaging based on variety, plucking standard (i.e., grade), size, shape, colour, flavour etc.
Once packaged, it can then be sold at local shops or exported across international borders. Many families enjoy drinking green tea for daily health benefits and maintaining a balanced diet.
Where Does Green Tea Come From?
Green tea is made from the Camellia Sinensis plant, which originated in Eastern Asia and India before being cultivated mainly in China. It makes up about 80% of all green teas produced worldwide.
What makes green tea different from other kinds of tea?
Green tea is different from other types of tea because it is not fermented. It also contains more antioxidants than any other type of tea or coffee, which contribute to its main health benefits and effects by offering protection against some chronic illnesses such as cancer and cardiovascular disease.
Green Tea Varieties
Many green tea types are produced worldwide, and they vary slightly in taste. They include Sencha, Bancha, Gunpowder tea, Houjicha, Genmaicha & Jasmine Green Tea.
- Sencha – The most popular type of green tea consumed throughout the world. It has a refreshing flavour that can be enjoyed hot or chilled over ice.
- Bancha – This variety comes from Japan and is known for its sweet aroma and astringent bitterness. It is often used to enhance the taste of food.
- Gunpowder is a highly sought-after type of tea due to its small, delicate leaves rolled into pellets.
- Hojicha – Also known as ‘brown tea’, it is slightly roasted and has dark brown leaves resembling black tea. It is similar in taste to Bancha.
- Genmaicha – The most popular variety of Japanese green tea that contains rice grains mixed within the same bundle rather than being added afterwards like most other varieties.
- Jasmine Green Tea – This variety is made from the same leaf as Sencha but with an additional flowery fragrance derived from Jasmine flowers which are steamed along with the tea leaves
Other related varieties
- Oolong is a semi-fermented variety of green tea that provides a flavour similar to black tea.
- Pu’er is another semi-fermented green tea, but this one goes through an even more complex fermentation process.
- Gunter & Earl Grey – This variety includes special oil of bergamot, which gives it a citrus taste that is slightly different to other types.
Properties of green tea
What are catechins in green tea?
Green tea contains polyphenols known as catechins which are responsible for its primary health properties.
Catechins are an antioxidant flavonoid found primarily in tea leaves, most notably green tea. They include catechin, epicatechin and catechin gallates (ECG). They also provide many other health benefits when consumed regularly, including an improved ability to fight off viruses and infections.
Other catechins, also known as EGCG catechins, have been shown to help improve mood, lower cholesterol levels, and reduce blood pressure by acting as vasodilators that cause blood vessels to relax.
Due to catechins being antioxidants, they can neutralise free radicals in the body, damaging cells and DNA. Catechins can also prevent some cancer cell types from growing by interfering with their growth signalling pathways.
What is l theanine in green tea?
Theanine is an amino acid present in green tea that interacts with caffeine, enhancing its effects by preventing adenosine from binding to specific receptors and reducing the undesirable side effects of excessive caffeine consumption.
L-theanine has many health benefits. Some of these include promoting relaxation without sedation like alcohol or prescription drugs may provide.
What are polyphenols in green tea?
Polyphenols make up about 30% of all dry matter in tea leaves. They are divided into flavonoids and non-flavonoid polyphenols based on their chemical structure. They serve several functions such as antioxidants and anti-protectants within the plant against diseases such as fungal infection or attacks from pests. They also have a role to play in regulating the plant’s physiology and development during its growth.
While plants are considered one of the most antioxidant-rich foods available, green tea leaves contain higher levels than other types of fruits or vegetables. They act as a potent scavenger of reactive oxygen species (ROS)- free radicals that can damage cells in the body and DNA.
Does Green Tea Contain Caffeine?
How is caffeine different in green tea?
Green vs black tea; both are derived from the same plant – Camellia Sinensis oxidation. Their difference lies in their status concerning enzymes that change catechins into epicatechins, which further oxidise through polyphenol oxidase (PPO) to form o-quinones, the primary source of colour. The difference in caffeine levels between green and black teas is due to this enzymatic conversion process, which occurs faster with black tea than with green tea.
To release caffeine from its bonds within cells, it needs to be extracted into a solvent such as water, where the bond can be broken down without damaging the cell by heat or acidity. Green tea contains about half of the amount of caffeine that black tea contains because only 50% has been released from the leaves during processing compared to 100% for black tea. (14)
Generally, decaffeinated green teas still contain some caffeine due to other naturally occurring sources within the leaf and infusion process.
How does the caffeine in green tea differ?
To release the caffeine from inside cells, it needs to be extracted into a solvent such as water, where the bond can be broken down and then remove by heat or acidity (i.e. citric acid). Black tea leaves, therefore, contain slightly higher levels of antioxidants due to this extraction taking place at a faster rate than green tea.
How much caffeine is in green tea?
The caffeine content of each cup of green tea varies due to the growing conditions and the grade of the tea leaves. The caffeine content is lower in green tea compared to regular coffee. Green tea can contain anywhere from 30 – 50 mg of caffeine per 8 ounces, whilst a cup of instant coffee contains 27-173 mg, depending on the blend and brand of coffee. Black tea contains 25-110 mg of caffeine.
From knowing the caffeine content, how many cups of green tea can you drink? Generally, it is recommended that you should not exceed 4 cups of green tea in a day.
9 Health Benefits of drinking green tea
There are many benefits to consuming green tea regularly. The most notable of these is its high antioxidant content that can help the body fight off certain diseases like cancer and heart disease. It also has a calming effect on the nervous system due to its caffeine content, ideal for drinking before bedtime.
Many believe drinking green tea regularly can help lose weight because it promotes thermogenesis, increases fat burning and improves cardiovascular function. It contains polyphenol, which is an antioxidant that can help to prevent many chronic illnesses such as cancer and heart disease
#1 Green Tea Promotes Weight loss
Green tea is a type of unfermented tea that comes from the Camellia Sinensis plant. Green tea offers many health benefits, and weight loss can be one of them.
Green tea is shown to be effective in aiding weight loss. Green Tea contains catechins, like epigallocatechin gallate or EGCT, which are effective in thermogenesis, meaning it can stimulate the breakdown of fats and lipids and increase metabolic rate. Hence, you burn more calories even at rest. The catechins also aid in fat oxidation and help decrease insulin levels leading to fat utilisation by the body. Since green tea speeds up metabolism, this helps burn more food than usual, which increases daily energy expenditure.
It also induces fullness, suppressing appetite while maintaining energy levels during workouts or physical activity.
#2 Heart disease and stroke
Green tea is beneficial in preventing heart disease and strokes. It lowers the risk of plaque formation in your arteries, reducing blood pressure and preventing inflammation that causes these conditions. The antioxidants in green tea help fight free radicals from oxidising LDL cholesterol, which can be one of the possible causes of cardiovascular diseases like heart attacks, strokes and atherosclerosis. Green tea helps slow oxidation, making it an excellent preventative against such diseases.
The Epigallocatechin gallate found in green tea is also helpful for such conditions. It prevents LDL cholesterol from being damaged by harmful toxins or free radicals, thus eliminating its chances of clogging up your blood vessels. It also raises HDL or good cholesterol to lower the risk of stroke or heart attack.
Additionally, green tea contains polyphenols such as EGCG, which are known to lower blood pressure by relaxing blood vessels so that blood flow can be improved and maintained while keeping them more comprehensive so that more nutrients can pass through at any time.
#3 Diabetes
Green tea may be beneficial in treating metabolic syndrome, which is linked to diabetics Type 2 diabetes; a metabolic syndrome is a cluster of symptoms like high blood pressure, abnormal cholesterol and increased insulin resistance.
The polyphenol in green tea may help to prevent diabetes. It also helps slow down the conversion of glucose into fat, raising blood sugar and insulin levels, thereby reducing the risk of developing type 2 diabetes. Green tea can prevent the deterioration of your body’s ability to recognise sugar in the blood.
#4 Improve Digestion and a Natural Detoxifier
B vitamins in green tea can help improve digestion by promoting the secretion of digestive juices from the stomach and pancreas. This enhances nutrient absorption helping you get all essential nutrients for good health. Without proper digestion, bacteria and harmful toxins will be trapped in your digestive tract, leading to inflammation and other related diseases.
Green tea contains flavonoids in fruits like strawberries, grapes, olives, and many more antioxidants. Flavonoids help clean the liver by removing harmful toxins without exposing you to dangerous side effects.
#5 Immune system
Green tea enhances and protects your immune system against harmful bacteria, viruses etc. The antioxidants in the tea are very effective in strengthening your immune system without causing any side effects because they are natural extracts. It also contains polyphenols that work as an anti-inflammatory agent, protecting you from bacterial infections like a cold or flu. Polyphenols also help fight viral infections.
It also contains antibiotic properties that can fight harmful bacteria in the stomach, such as H. pylori, associated with ulcers, gastric cancer and other gastrointestinal disorders. It also helps to reduce pain and swelling.
#6 Green tea for Skin Benefits
Green tea has many skincare properties like reducing wrinkles and fine lines, increasing elasticity, stimulating collagen production and removing dead skin cells from your body. It also helps to prevent dark spots on your face because sun exposure improves your complexion and reduces acne outbreaks.
Drinking green tea may help you maintain healthy skin and make it look beautiful and radiant; why not start today? However, products contain green tea extracts, which you can use topically for the same results.
#7 Boost energy and brain function
Epigallocatechin gallate or EGCG, a powerful antioxidant in green tea, increases energy levels and brain function. It helps protect your neurons from damage due to harmful toxins and free radicals. In addition, it also increases blood flow reaching the brain, promoting mental alertness. Also, the caffeine found in green tea may help improve mood, concentration and performance. It also sharpens your mental attention by increasing neuron communication efficiency. Besides this, it helps to enhance the ability of your memory as well
#8 Relieves Nausea & Morning Sickness
The antioxidants in green tea can be a natural detoxifier for nausea relief and morning sickness due to pregnancy. They reduce nausea and relieve stress, which is often one of the significant causes of nausea. Note that you can only drink it in moderation due to the caffeine content, as too much caffeine may lead to complications.
#9 Prevents Cancer
Green tea contains polyphenols, catechins and flavanols, which prevent cancer by protecting against free radical damage caused by radiation, sunlight or cigarette smoke. It also stimulates immune system cells within our bodies responsible for destroying any abnormal cells before developing cancerous tumours around the body.
Studies have shown that drinking green tea can lower breast cancer risk.
Green Tea Side Effects
Although not every person will experience them, some side effects are associated with drinking green tea, such as nausea, vomiting and headache. Green tea may also inhibit iron absorption and interfere with certain medications such as blood thinners (warfarin) or drugs used to treat heart conditions like angina (nitrates). It is good to consult with your doctor if you want to consume green tea.
Other side effects might include:
- Increased urination
- Numbness or tingling of the mouth and tongue
- Dizziness or lightheadedness
- Anxiety, restlessness or irritability
- Rapid heartbeat ( palpitations ) or unusual increase in heart rate
Although green tea does not have any severe adverse reactions, at least for healthy individuals, it is always best to avoid or minimise the amount if you are pregnant due to its caffeine content which may affect your unborn child during pregnancy.
Green tea recipes
How to Make Green Tea?
There are many ways to brew green tea, depending on your preference. Here are some helpful tips if you do not know how to make the perfect cup of brewed green tea:
- Use about 2 grams of green tea per cup.
- Boil water using a kettle and pour the water into a cup or mug containing the green tea leaves or tea bag. Please make sure you use fresh water as it will taste better than re-boiled water. Let it steep for 1 to 2 minutes, then remove the tea bag or strain the loose leaves from your cup.
- Add some honey if desired, and enjoy your drink!
How to make Cold Green Tea?
Cold-brewed green tea has less caffeine than hot-brewed tea and fewer antioxidant properties. However, cold brewing also preserves more amino acids like l-theanine and other nutrients found in the leaves, which gives your body benefits that hot brewed green tea might not.
Although a bit cumbersome, you only need one day and a refrigerator to make cold-brewed green tea! All you have to do is the following:
- Put fresh leaves or powder into a pitcher or container with lots of room for water to expand as it cools. Make sure your pitcher has a cover because sunlight will degrade the nutrients in your drink.
- Pour slightly cool (80 degrees C) water over the leaves so they are completely immersed.
- Cover the pitcher with its lid and put it in your refrigerator overnight or for 6-8 hours
- The following day, strain the tea leaves through a fine-mesh strainer, coffee filter or cheesecloth and enjoy!
Green tea is a healthy drink of the modern world. Not only does it taste great, but it also helps your body in several ways, depending on what part your body needs the most help. It is a rich source of antioxidants that are very good for your health and will also help keep you slim due to its high content of caffeine which helps you burn more body fat.
In this article, you learned about green tea’s benefits, including detoxification and prevention of cancerous cells with antioxidants and morning sickness relief. You also learned how to make your cup of brewed green tea at home using our helpful tips for brewing perfection!
So if you’re looking for a delicious beverage with some health benefits? Green Tea may be just what you need! But before drinking it, always consult with your doctor first because there are side effects associated with consuming too much caffeine or iron-inhibiting properties, which can affect certain medical conditions such as blood thinners or heart problems.
Give green tea a try and start enjoying its health benefits! You never know; you may just become a green tea drinker for life! If you don’t know where to start, here is a list of products with great reviews:
- T2 Tea Sencha Green Tea Bags in Resealable Foil Refill Bag, 60
- T2 Tea Buddhas Tears Green Tea, Loose Leaf Green Tea in Resealable Foil Refill Bag, 100 g
- Ti Ora Green Tea – with Ginger, Lemongrass & New Zealand Kawakawa – 4 Packs of 15 Pyramid Tea Bags (60 serves)
- Madura Organic Green 50 Tea Bags, 1 x 75 g
- ITO EN – Oi Ocha Unsweetened Green Tea Brewed from Australian Tea Leaves, 24×340ml
