According to the International Institute of Sustainable Development, after water, tea is the second most consumed beverage in the world. But how does tea benefit our health? Interestingly, although many types of tea come from the same plant, they do not all come with the same health perks. So we could improve our health simply by choosing a healthier tea option. Which is why so many people recommend green tea as an alternative, but is it really that healthy?
What is Green Tea?
Many teas, such as green tea and black tea, come from the same plant. But are simply grown and prepared differently in order to produce a different product. The plant, Camellia sinensis, is a type of evergreen shrub from the flowering plant family named Theaceae. Native to East Asia, Camellia sinensis is now cultivated all over the world. Although mainly in areas with tropical and subtropical climates.
Producing Green Tea
To make green tea, cultivators first steam the leaves from the plant, and sometimes follow with a bit of pan frying. After this comes the final step of drying the leaves. Once dried, the leaves can either be steeped to make a tea or ground up to create what is called matcha powder. Matcha powder can be drunk whole but is also often used in other ways such as in topical creams. A great part of why green tea is healthy is because the method followed to prepare the leaves involves significantly less processing than other teas. Leaving more of the beneficial compounds within the leaves intact.
On top of this, there are cultivating variations for the different teas. In the case of green tea, farmers usually grow the plant in higher altitudes. And for the best matcha, the plant is grown in the shade to help it maintain a more vibrant green colour. Furthermore, it is believed that even the leaf picking process will affect the final taste of the tea. With handpicked teas apparently having a sweeter and more robust taste.
Some Nutritional Information
Green tea contains a great portion of antioxidant polyphenols. Most of which are flavonoids, the most active of which are catechins. As well as these, green tea consists of caffeine, minerals, and trace amounts of vitamins, amino acids, and carbohydrates. About 90% of green tea is made up of polyphenols. With around 80% of that being gallocatechin gallate (GCG). Catechins that come with a long list of wonderful health benefits.
The caffeine in tea leaves will range between 2% and 5%, depending on the age of the leaf, the older the leaf the less caffeine. And once in your cup and ready to drink, the caffeine content will also become dependent on the preparation. For example, how long the tea leaves are steeped for.
Benefits
Green tea has been considered a healthy drink by Asian cultures for thousands of years. Having been used in many forms of traditional medicine. From aiding digestion, improving mental health and regulating body temperature, to controlling bleeding, healing wounds and even improving heart health.
However, it is crucial to note that as of yet, modern medicinal studies have yet to confirm many of the acclaimed health benefits of green tea. Although one thing is for sure, thanks to its lack of processing, it does present more benefits than many other beverages, including black tea.
We may learn more still, as The National Center for Complementary and Integrative Health (NCCIH) continues to fund research on green tea and its extracts.
Inflammation
As many of us know, inflammation is at the core of many health related issues. But the antioxidant polyphenols that green tea are so rich in can greatly reduce inflammation in the body. While also aiding in the protection of cells from destructive free radicals and helping counter oxidative stress in the body.
Between the anti-inflammatory properties of the polyphenols and their assistance in creating a healthy balance of oxidation molecules and free radicals, a surplus of health benefits can be reaped from them. From improving bone mineral density and supporting bone building to promoting heart health and even keeping skin healthy and youthful.
Brain Health
One of the compounds in green tea is L-theanine. An amino acid that produces a calming effect on the brain by increasing the activity of GABA. Researchers also believe that L-theanine raises dopamine levels slightly, at the same time as increasing alpha wave production in the brain which helps regulate alertness. So by drinking green tea, you could end up with a more relaxed but still attentive mind.
The polyphenols present in green tea also play a role in promoting a healthy brain. Through protecting your body from oxidative stress, they aid in the prevention of many diseases, including neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
Heart Health
Yet again, the antioxidant polyphenols step in. While also protecting your heart by guarding against oxidative stress and serving as an anti-inflammatory, they may reduce low-density lipoprotein cholesterol (LDL), blood pressure, and blood fats. All serving to keep your artery walls and heart at optimum health.
Immune Boosting
Many scientists firmly believe that green tea can play a positive role in boosting the immune system. To start with, we know that antioxidants, such as the polyphenols present in green tea, come with effective antibacterial, antifungal, and antiviral properties. All of which greatly support a healthy immune system. To add to this, green tea may act as a prebiotic. Increasing the proportion of the Bifidobacterium species in the colon and improving overall gut health. An environment that is unquestionably tied to healthy immunity.
Blood Sugar Levels
Some studies have found a correlation between green tea consumption and insulin levels. However, more research is needed to verify any possible benefits green tea could have for diabetics. So don’t rely on this one too much just yet.
Cancer
Researchers are still studying the possible benefits that the tea plant can have for combating the formations and growth of cancer cells. However, as it stands the National Cancer Institute does not recommend for or against using green tea to reduce the risk of any type of cancer.
Weight Loss
Green tea is linked to a certain degree of fat burning and increased metabolism due to its thermogenic properties. As well as abating appetite and preventing fat gain, through inhibiting angiogenesis. A process which creates the new blood cells that fat tissue growth depends on.
However, when we consider the science, it suggests that green tea does not produce a meaningful weight loss. Since most studies show small changes even when green tea extracts with extremely high concentrations of catechins are used.
Having said that, green tea consumption could have a less direct effect on weight. Since it is a smart swop for many other beverages in terms of sugar levels and general health value. So by drinking green tea instead of, for example, a fizzy drink or cappuccino, you would automatically be reducing your daily calorie intake.
Anti Aging
Research has proven that the topical application of green tea polyphenol extracts has anti-inflammatory effects on the skin, while also improving skin microcirculation. Furthermore, the polyphenols in green tea help protect skin against ultraviolet light. At the same time as preventing the breakdown of the elastic fibres in our skin and deterring wrinkles.
Things to be Aware of
Caffeine Content
Green tea naturally contains caffeine. But it is difficult to measure how much caffeine could be in each cup. Since there are many influencing factors, such as the age of the leaf, how much was brewed and how long the tea steeped for.
Plus, each one of us is affected differently by stimulants such as caffeine. So although there is generally less caffeine in one cup of green tea than in a cup of coffee, you may still feel the effects. One way or another try to avoid drinking it after lunchtime so that it does not interfere with your body’s natural sleep pattern.
Iron levels
Like all types of tea, green tea contains tannins. Tannins are a polyphenol that could interfere with the body’s ability to absorb iron. Something to be aware of if you suffer from any form of iron deficiency.
Effects on Medication
Green tea may interact with other medicines. So if you are taking any medication, such as for your heart or liver, check with a health practitioner before drinking green tea as a habit.
Excessive Heat Can Damage Antioxidants
Extreme heat, such as from boiling water, can damage many of the beneficial compounds in green tea. So when making the tea let the water sit for a few minutes after it has boiled. Or even consider cold fusion and drinking it as an iced tea instead.
Conclusion
Maintaining a healthy body and mind is all about your overall lifestyle and how you think about food. So simply adding green tea to your daily drinks while continuing with other bad habits, such as smoking or eating fast food, won’t help your system. We need to take care of ourselves in every way to fully reap the benefits from each element of a healthy lifestyle.
At the same time, learning that green tea may be healthy, doesn’t mean that other beverages like coffee don’t have benefits too. So consider variety in your diet. Just switching even one cup of coffee each day for a cup of green tea would do wonders for your system.
Plus, always remember to observe and listen to your body. If you feel uncomfortable when you drink green tea, then have a glass of water instead. Or if you respond well to one cup per day but get jittery after two, then don’t have more than one. Each one of us is different and we should trust our body’s ability to tell us what it needs.