10 Proven Green Tea Benefits
Green Tea Benefits have been hailed for centuries by many people.
Moreover, a lot of studies suggest that consuming green tea leaves have a positive effect on the health of your skin, helps with weight loss.
It also helps to reduce the risk of cardiovascular diseases.
This article sums up the nutritional value, types, 10 proven benefits of green tea, and possible side effects.
Green Tea is not only for weight loss, however, but it also has a number of benefits and has even some researchers raving about its benefits.
Of course, no one food protects you from diseases and your health depends on your lifestyle, and your genes.
Thus taking care of yourself with a healthy lifestyle with beneficial habits like drinking green tea can help you avoid many diseases.
The biggest benefit of Green Tea? It is a component, Catechin.
Catechins are antioxidants that help to fight and even prevents cell damage.
Green Tea does not require much processing
Thus it contains a lot of catechins that are beneficial for you.
However, depending on the type and the origin of green tea, their antioxidant properties may vary.
It is interesting to note that green tea catechins are known to be efficient in the prevention of different forms of cancer, such as lung cancer, breast cancer, esophageal cancer, stomach cancer, and prostate cancer.
Research about Green Tea
Effects of green tea are evident as there is an improvement in blood flow and lowering of cholesterol.
According to a study in 2013, green tea helps to prevent a range of heart-related diseases, ranging from high blood pressure to congestive heart failure.
Moreover, what your heart can benefits from, your brain from benefit from it as well.
Your brain needs healthy blood vessels, and according to one study, MRI showed that people who drank green tea had greater activity in the working-memory area of their brains.
Thus, evidence suggests that green tea helps to lock the formation of plaques that are related to Alzheimer’s disease
It also helps to keep the blood sugar level stable in people who suffer from diabetes.
As catechins are able to lower cholesterol and blood pressure levels, they can, therefore, help to protect against the damage due to a high-fat diet.
So if you are looking for different weight loss surgeries or treatments like cavitation or fat freeze, many doctors recommend using a healthy weight loss plan like intermittent fasting or adding green tea with a healthy lifestyle.
Nutritional Breakdown of Green Tea
If you are using a brewed green tea with no added sugar, it contains not more than 3 calories per cup.
Moreover, it contains a relatively small amount of caffeine, approx. 29 mg or milligrams per 8 ounces, as compared to black tea which contains approx. 47 mg per cup and coffee that contains about 95 mg per cup.
Furthermore, it contains the highest amounts of antioxidants of any tea. It is about 30% polyphenols by weight, of which approx. 0% is EGCG.
Types of Green Tea
Green Tea is available in different forms and the type of tea includes bottled and sweetened with sugar, single tea bags, or loose-leaf.
Moreover, they are available in the form of instant powder, and green tea supplements in the form of a capsule or as liquid extracts.
You can either add it to the boiling water to make tea or use it in the form of supplements.
You can get from form any store as an OTC product or get the supplements from the pharmacy.
Now, let’s dig right into the green tea benefits.
10 Proven Green Tea Benefits
Green Tea is one of the healthiest beverages in the whole world. It is filled with antioxidants that have different health benefits like improving your brain function, fat loss, protection against cancer, and lowering your risk of heart diseases,
There are even more potential health benefits. The following is a list with proven evidence.
1# Presnece of Healthy Bioactive Components
Green is much more than a healthy beverage and contains a wide range of healthy components that make it to the final drink.
It is rich in polyphenols that are natural compounds beneficial for your health like reducing inflammation and helps to fight cancer.
Green Tea also contains catechins, epigallocatechin-3-gallate EGCG, which are natural oxidants,
It helps to prevent cell damage and provides other benefits.
These substances, moreover, have the ability to reduce the formation of free radicals in your body, thus protecting cells and molecules from damage.
Free radicals play a vital role in the process of aging and other types of diseases.
EGCG is one of the powerful components the green tea and research suggests that it helps to treat various diseases.
Moreover, it appears to be one of the components that gives green tea its medical properties.
Another benefit of green tea is that it contains small amounts of minerals that can have good effects on your health.
Therefore, choosing a high-quality brand of green tea can have beneficial effects on your health, other than low-quality brands that contain an excess amount of fluorides.
2# Effects of Antioxidants on Preventing Cancer
Cancer is due to the uncontrolled growth of cells in your body. It is one of the leading causes of death in the world.
Research suggests that oxidative damage can lead to chronic inflammation which can thus lead to chronic diseases like cancer
Therefore, antioxidants can help to prevent and protect against oxidative damage.
Moreover, green tea is an excellent source of powerful antioxidants.
Research shows the benefits of green tea in reducing the risk of developing can and includes the following studies:
Breast Cancer: A review of comprehensive observational studies found that women who drank the green teathe most have approx. 20 to 30% lower risk of breast cancer, which is one of the most common ones in women.
Colorectal Cancer: According to an analysis of 29 studies. those who drink green tea around 42% are less likely to develop colorectal cancer.
Many studies indicate the benefits of drinking green tea and people are less likely to develop different types of cancer, however, more research is required.
To get the most health benefits of green tea do not add milk in it as some studies suggest that it can reduce the antioxidant value in some teas.
3# Reducing Bad Breath
The antioxidants or catechins in green tea have a beneficial effect on your oral health as well.
Streptococcus mutans is a common bacterium in your mouth and can lead to the formation of plaque which contributes to cavities and tooth decay.
Different studies indicate that catechin in green tea can inhibit the growth of bacteria in your mouth, however, more studies are required to confirm it.
But it can help with reducing bad breath.
4# Helps to Burn Fat
One of the benefits of drinking green tea is that it helps to burn fat and increase your metabolic rate.
According to a study, 10 men who drank green tea observed almost 4% calorie burn.
Another study that had 12 healthy men showed that green tea extract increased fat oxidation by 17% compared to the placebo.
Caffeine can also help to improve the physical performance of an individual by mobilizing the fatty acids from fat tissues and making them available for use.
However, some studies do not show any effect of green tea on the metabolic rate.
Thus, the effects may vary and depend on the individual and the setup of the study.
5# Improve Brain Function
Other than just keeping you alert, it also helps to boost brain function.
The active ingredient caffeine is a stimulant. It might not be the same as in coffee
However, enough to produce a response without causing jittery effects associated with taking excess caffeine.
Research has consistently shown that caffeine can help to improve different aspects of brain function like mood, vigilance, reaction time, and memory.
However, other than caffeine, it also contains amino acids L-theanine which can cross the blood-brain barrier.
L-theanine increases the brain activity of the inhibitory neurotransmitter GABA, which has an anti-anxiety effect.
Studies show that both caffeine and L-theanine have synergistic effects and have powerful effects in improving brain function.
It also increases dopamine and the production of alpha waves in the brain.
However, both of these components might give a different kind of buzz than coffee.
People report having more stable energy and being more productive when drinking green tea.
6# Preventing Brain from Aging
Not only do the benefits of green tea involve improving brain function, but it can also help to protect your brain from aging.
One of the common neurodegenerative diseases is Alzheimer’s disease and the most common cause of dementia in older adults.
Another common neurodegenerative disease is Parkinson’s disease and involves the death of dopamine-producing neurons in the brain.
7# Prevention of Cardiovascular Disease
Different diseases like heart disease, stroke are cardiovascular diseases and are one of the leading causes of death worldwide.
Moreover, studies suggest that green tea may help to improve some of the risk factors of these diseases which include improving the cholesterol levels and LDL or bad cholesterol levels.
Given the benefits of green tea, it is not surprising that people who drink green tea have up to 31% lower risk of dying from cardiovascular disease.
8# May Help Live Longer
The components of green tea help to protect against different forms of cancer and heart diseases and thus can help you live a longer and a healthy life.
Researchers studied approx 40,000Jaanese adults for over 11 years.
Those who drank 5 or more cups of green tea were less likely to die during this study period.
According to this study:
Death of all Causes: 23% lower in women, 12% lower in men
Form Heart Diseases: 31% lower in women and 22 lower in men
From Stroke: 42% lower in women and 35% lower in men
Another study in Japan concludes that those who drank the most green tea were less likely by 76% to die during the 6-year old study period.
9# Help to Lose Weight
One of the benefits of green tea is that it can boost the metabolic rate in the short term and can moreover, help to lose weight.
Different studies show that green tea can help reduce body fat, especially your abdomen area.
One of these studies included 240 participants and according to it, those who drank green tea had a significant decrease in the body fat percentage, body weight, waist circumference, and belly fat than those in the control group.
However, some studies do not show significant weight loss with the consumption of green tea, thus researchers need to perform further studies to confirm this effect.
10# Prevention of Type 2 Diabetes
According to statics, the rate of type 2 diabetes is increasing and is affecting 1 out of every 10 Americans.
Diabetes can cause an increase in blood sugar levels which may be due to insulin resistance or inability to produce insulin.
Studies show that green tea may help improve insulin sensitivity and reduce blood sugar levels.
Another study in Japan shows that people who drank green tea had an approx. 42% lower risk of developing type 2 diabetes.
Possible Side Effects and Risks
Possible side effects are few in adults with drinking green tea. However certain complications are important to note:
Caffeine Sensitivity: People with caffeine insensitivity can experience insomnia, anxiety, irritability, nausea, or an upset stomach after drinking green tea.
Liver Damage: Excess use of green tea can negatively affect your liver health, however, it is rare.
Other Stimulants If you consume other stimulants along with green tea, it can increase your blood pressure and heart rate.
The Food and Drug Administrator, FDA does not regulate green tea supplements, thus they might contain other substances that are not safe for consumption. Thus, seek medical advice in case of the above.
Green Tea has different health benefits along with managing and shedding those extra kilos.
You might want to consider adding green tea to your daily routine to help you lose weight, feel better, and lower your chances of developing chronic health conditions.