15 Impressive Green Tea Benefits: Verified By Science

Emerging from ancient China, green tea has a storied history that has spanned centuries. Hailed for its therapeutic properties, it is deeply ingrained in numerous cultures around the globe.

In this article, we will uncover the fascinating process behind the making of green tea, outline the key health benefits, suggest the best ways to enjoy this incredible beverage and address any potential side effects and considerations.

So, settle down with a warm cup, as we navigate through the alluring green tea benefits.

What is Green Tea and How is it Made?

Green tea is a type of tea made from Camellia sinensis leaves that have not undergone the same withering and oxidation process used to make other types of teas like oolong and black tea. Some of the different types of green tea include:

• Sencha
• Matcha
• Gyokuro
• Genmaicha
• Longjing

To explore these varieties in detail and learn about their unique properties, be sure to read our complete guide on types of green tea.

How to make Green Tea

Here’s a simple step-by-step guide on how to brew the perfect cup of green tea if you’re using dried leaves or a tea bag:

1. Begin by heating your water to a cozy range of 160 to 180 degrees Fahrenheit.
2. Introduce 1 teaspoon of dried green tea leaves or one green tea bag into your preferred teapot or cup.
3. Infuse the leaves or tea bag with the warmed water.
4. Patiently allow your tea to steep for a brief period of 1 to 3 minutes.
5. Upon completion of steeping, strain out the tea leaves or remove the tea bag and savor your brew.

Remember, green tea imparts a comfortable level of caffeine, sufficient for a gentle uplift in energy without the excessive stimulation that coffee may induce. On average, a cup of green tea has about 30-50 mg of caffeine. Enjoy this soothing brew at any time of day!

Now that we have explored how to make this wonderful tea, let’s delve into the health benefits of green tea.

List of Green Tea Benefits

Green tea benefits are numerous and well-documented, let’s explore each one:

1. Antioxidant Effects

Antioxidants are compounds that help protect our body against damage from harmful molecules known as free radicals. Green tea is rich in powerful antioxidants known as polyphenols, particularly catechins, which have been shown to protect the body against oxidative stress (Nagle et al., 2006; Jain et al., 2022; Trinovani et al., 2022; Khamverdi & Azarsina, 2019; Amin et al., 2023).

2. Cancer Prevention

One of the exceptional green tea health benefits includes its potential role in cancer prevention. The polyphenols in green tea, specifically EGCG, exhibit anticancer properties, inhibiting the growth of cancer cells, preventing tumor formation, and inducing apoptosis in cancer cells (Nagle et al., 2006; Cooper et al., 2005; Amin et al., 2023).

4. Weight Loss

Weight loss refers to the reduction in total body mass, usually through a combination of diet and exercise. Green tea benefits your weight loss efforts by potentially aiding in the body’s metabolism and fat oxidation.

Green tea can act as a beneficial adjunct to your weight management plan. According to Nagle et al. (2006), and Cooper et al. (2005), the catechins present in green tea can boost metabolism and fat oxidation, facilitating increased calorie burning. This makes the benefits of drinking green tea substantial for those aiming to lose weight.

5. Skin Protection

Skin protection encompasses measures taken to defend the skin from harm, including damage from environmental factors like ionizing radiation. The green tea health benefits span further than internal wellness, showing potential for topical benefits as well.

Research by Nagle et al. (2006) reveals that green tea can protect the skin from damage caused by ionizing radiation. The antioxidants in green tea neutralize free radicals and reduce inflammation, potentially preventing skin aging and damage.

6. Anti-inflammatory Effects

Inflammation is a biological response to harmful stimuli, and chronic inflammation is linked to numerous health disorders. Luckily, the benefits of green tea include anti-inflammatory properties.

Khamverdi & Azarsina’s (2019) research illustrates how the polyphenols in green tea can reduce inflammation in the body, which can contribute to the prevention of various chronic diseases. This highlights one of the many green tea health benefits that make it a favored beverage among health enthusiasts.

7. Anti-aging Effects

Anti-aging refers to the delay, prevention, or reversal of the aging process. A notable benefit of drinking green tea is its potential to slow down aging.

The antioxidants in green tea protect against age-related cellular damage and oxidative stress (Tallei et al., 2021; Amin et al., 2023). This might reduce the risk of age-related diseases and enhance cognitive function, affirming the benefits of green tea for a healthier, longer life.

8. Dental Health

Dental health involves the overall health of our teeth and mouth. Remarkably, the benefits of green tea extend to oral hygiene and health as well.

Studies by Mohamed et al. (2020), Khamverdi & Azarsina (2019), and Mohan et al. (2018) demonstrate that green tea can prevent dental caries, gum diseases, and oral malodor. The antimicrobial properties of green tea also help inhibit the growth of bacteria in the mouth, contributing to the benefits of drinking green tea daily.

9. Bone Health

Bone health pertains to the strength and vitality of our bones. Green tea benefits might even play a role in maintaining strong and healthy bones.

Research by Song et al. (2021) suggests that green tea extracts can help maintain bone density and lower the risk of osteoporosis, further contributing to the myriad of green tea benefits.

10. Anti-diabetic Effects

Anti-diabetic effects refer to the ability to regulate blood sugar levels and improve insulin sensitivity, crucial for people with diabetes. One of the benefits of drinking green tea is its potential to aid in managing this chronic condition.

Research by Jain et al. (2022) suggests that green tea has anti-diabetic properties, making it a potential beverage of choice for those dealing with diabetes.

11. Anti-obesity Effects

Anti-obesity effects refer to the ability of certain substances to help reduce body weight, body fat, and waist circumference. Among the array of green tea benefits, its role in combating obesity is substantial.

Jain et al., (2022) found that green tea has significant anti-obesity effects. The incorporation of green tea in your diet might aid in weight management, which reaffirms the benefits of drinking green tea regularly.

12. Neuroprotective Effects

Neuroprotective effects involve the preservation of the neuronal structure and function. Green tea health benefits extend to maintaining brain health, offering protection against neurodegenerative diseases.

Research by Cooper et al., (2005) demonstrates that polyphenols in green tea, particularly EGCG, exhibit neuroprotective properties. They can help guard against neurodegenerative diseases and improve cognitive function, which underscores the benefits of green tea for brain health.

13. Anti-viral Effects

Anti-viral effects refer to the inhibition of virus replication. In the current health scenario, this benefit of green tea is particularly noteworthy.

According to Tallei et al., (2021), green tea has been found to exhibit antiviral properties. It may help inhibit the replication of certain viruses, including coronaviruses, making it a useful beverage in our fight against viral diseases.

14. Anti-bacterial Effects

Anti-bacterial effects refer to the inhibition of bacteria growth. Another key benefit of drinking green tea is its ability to reduce the risk of bacterial infections.

Studies by Jain et al., (2022) and Khamverdi & Azarsina (2019) confirm the antibacterial properties of green tea. This benefit makes green tea a potentially helpful addition to your diet in preventing bacterial infections.

15. Stress Reduction

Stress reduction involves the decrease in the severity of stress symptoms. The green tea health benefits include its potential role in promoting relaxation and improving mood.

Green tea contains an amino acid called theanine, which has been found to have stress-reducing effects (Cooper et al., 2005). Theanine can promote relaxation and enhance mood, further enriching the list of green tea benefits.

In light of these numerous health benefits of green tea, it’s no surprise that this tea has been revered for centuries. For more on the vast universe of tea, be sure to read our comprehensive article on the ‘health benefits of drinking tea‘!

If you are looking for more specific benefits of green tea, have a look at our article about the benefits of green tea for men.

What’s the Best Way to Take Green Tea?

Green tea can be enjoyed in various forms including loose-leaf tea, powder, or tea bags, and it pairs wonderfully with a variety of foods! There are numerous recipes that use green tea powder, from refreshing smoothies to delectable green tea ice cream. We incorporate matcha green tea powder in many of our recipes, you can have a look at our recipes here.

If you’re looking to sip it in a fun and flavorful way and at the same time benefit from other herbs, you should absolutely try the green tea blends from Art of Tea!

Potential Side Effects and Considerations of Green Tea

While the benefits of drinking green tea are numerous, there are a few considerations to keep in mind. Some people may experience stomach upset or constipation. Also, due to its caffeine content, overconsumption might lead to sleep disturbances. Always source your green tea from reputable suppliers to ensure you’re getting a high-quality product.

Conclusion

We’ve navigated through the numerous green tea benefits, which include antioxidant effects, cancer prevention, cardiovascular health benefits, and many more. We encourage you to try green tea and experience these benefits for yourself.

Don’t forget to share your experience and if you’re on the hunt for the best green tea, be sure to check out our review post about the best green teas.

References

• Amin, R., Dey, B., Omari, N., Bouyahya, A., Drouet, S., Hano, C., … & Sharifi-Rad, J. (2023). Green Tea and Its Numerous Health Benefits. Link Here
• Cooper, R., Morré, D., Morré, D. (2005). Medicinal Benefits Of Green Tea: Part I. Review Of Noncancer Health Benefits. The Journal of Alternative and Complementary Medicine, 3(11), 521-528. Link Here
• Jain, D., Pandey, V., Jain, S. (2022). A Comprehensive Review On Biological Activity Of Green Tea (Camellia Sinensis). J. Drug Delivery Ther., 5(12), 250-265. Link Here
• Khamverdi, Z., Azarsina, M. (2019). The Beneficial Effects Of Green Tea In Oral Health and Dentistry. BJSTR, 4(19). Link Here
• Mohamed, N., Ganapathy, D., Sasanka, L. (2020). Awareness Of Therapeutic Benefits Of Green Tea Among Dental Fraternity. JPRI, 46-54. Link Here
• Mohan, M., Jeevanandan, G., S, M. (2018). The Role Of Green Tea In Oral Health – a Review. Asian J Pharm Clin Res, 4(11), 1. Link Here
• Nagle, D., Ferreira, D., Zhou, Y. (2006). Epigallocatechin-3-gallate (Egcg): Chemical and Biomedical Perspectives. Phytochemistry, 17(67), 1849-1855. Link Here
• Singhal, K., Raj, N., Gupta, K., Singh, S. (2017). Probable Benefits Of Green Tea With Genetic Implications. J Oral Maxillofac Pathol, 1(21), 107. Link Here
• Song, H., Paek, Y., Park, K., Seo, Y., Noh, H. (2021). Relationship Between Regular Green Tea Intake and Osteoporosis In Korean Postmenopausal Women: A Nationwide Study. Nutrients, 1(14), 87. Link Here
• Tallei, T., Niode, N., Idroes, R., Mitra, S., Mitra, S., Celik, I., … & Capasso, R. (2021). A Comprehensive Review Of the Potential Use Of Green Tea Polyphenols In The Management Of Covid-19. Evidence-Based Complementary and Alternative Medicine, (2021), 1-13. Link Here
• Trinovani, E., Prawira-Atmaja, M., Kusmiyati, M., Harianto, S., Shabri, N., Maulana, H. (2022). Total Polyphenols and Antioxidant Activities Of Green Tea Powder From Gmb 7 And Gmb 9 Tea Clones. IOP Conf. Ser.: Earth Environ. Sci., 1(974), 012113. Link Here