Green tea has been used medicinally for thousands of years in China and Japan. This famous tea is well-known for its bittersweet and nutty flavor, as well as its energy-boosting properties and health advantages.
What Exactly Is Green Tea?
Green tea, like black or oolong tea, is derived from the Camellia sinensis plant and is available in various flavors and colors, depending on growth, harvesting, and processing methods. Green tea, however, varies from black or oolong tea in that the green tea leaves are selected, steeped, and roasted raw. This prevents the leaves from oxidizing and protects many critical nutrients and antioxidants.
Green tea was discovered in 2737 BC by the fabled Chinese emperor Shennong, a herbalist who, according to history, built an early agricultural society in China. It is claimed to have originated in China, although it also has roots in Japan and Southeast Asia. Green tea is grown and produced in various nations worldwide, with China being the primary producer.
How to Get Ready
Green tea can be made in a variety of ways, from iced to heated. Remember that adding extra ingredients such as milk or sugar may change the nutritional composition. Green tea can be prepared similarly to any other traditional tea. When feasible, use filtered water and a temperature-controlled teapot (if you have one) to adjust the heat of the water.
5 Steps to Making Green Tea
- In a teacup, insert a green tea bag or an infuser holding around one tablespoon of loose tea leaves. You may also steep loose tea leaves in a cup and sift them out once it’s steeped.
- Heat the water to 90 to 95 degrees Celsius (195 to 205 degrees Fahrenheit) (just under boiling). Alternatively, bring water to a boil and set aside a minute to cool before pouring it over the leaves.
- Fill your cup with eight ounces of water and place the tea bag, infuser, or leaves on top.
- Allow the tea to steep for as long as you choose, depending on whether you want a lighter or stronger brew. 2 minutes should serve for a milder tea; 3 to 5 minutes should suffice for a stronger cup. However, steeping for an extended period may produce an extremely bitter flavor.
- Remove the tea bag or infuser from the cup before drinking, or filter the loose leaves.
- Tea purists encourage drinking green tea without milk or sweets, while many like to sweeten it with honey. If you want a little bit of both, use a tablespoon or two of your favorite milk and sweeten with cane sugar, honey, or agave to taste.
Caffeine Levels
Green tea includes roughly 25mg of caffeine per cup and essential antioxidants. This means it contains stimulants, but far fewer than a cup of black coffee, which has approximately 95mg to 165mg of caffeine per cup. As a result, green tea does not typically cause the jitters associated with greater caffeine concentrations.
Health Advantages
Green tea may be useful in illness prevention since it contains beneficial phytochemicals. Green tea, besides having less caffeine than coffee, has fewer calories. It has been linked to a variety of medical benefits, according to research. Green tea’s antioxidants, polyphenols (micronutrients), and caffeine content contribute to many health advantages. Green tea has more antioxidants than other types of tea.
Flavonoids are the antioxidant-rich plant chemicals that make this drink so beneficial. The most frequent flavonoid in green tea is epigallocatechin gallate, a catechin (EGCG). Green tea also includes theanine (L-theanine), an amino acid that has been demonstrated to alleviate anxiety. Proanthocyanidins are antioxidants present in green tea leaves that may help minimize inflammation in the body. Green tea has trace levels of vitamins but is high in minerals such as magnesium, potassium, and salt. Other minerals in green tea include chromium, calcium, zinc, and others, the concentrations of which vary according to the fermentation method, age, and size of the green tea leaves.
Diabetes Risk is Reduced
Green tea contains EGCG, which may help regulate blood glucose (sugar) levels in the body and may aid in preventing or treating diabetes. In addition, other research indicates that EGCG can improve metabolic function, which is linked to a lower risk of diabetes.
Promotes Heart Health
Many studies suggest that green tea may have cardiovascular health benefits. For example, green tea catechins, particularly EGCG, reduce triglyceride (fat) and cholesterol absorption. Reduced blood fat levels help to reduce plaque buildup (atherosclerosis), lowering the risk of a heart attack or stroke.
Enhances Digestive Health
Green tea can help with gut health. This is because green tea catechins (antioxidants) are well absorbed in the digestive tract, where intracellular antioxidants are activated to benefit digestive health.
Reduces the Risk of Some Cancers
Green tea’s catechins and polyphenols may lower the risk of certain cancers. These potent antioxidants stimulate detoxifying enzymes, which may aid in tumor formation. While research into green tea is still ongoing, multiple studies show a lower risk of prostate, lung, breast, colon, and liver cancers.
Reduces Inflammation
Green tea has a distinct combination of catechins with powerful antioxidant and anti-inflammatory properties. Inflammation is a normal bodily response to damage, infection, or destruction in which the body attempts to destroy invading organisms, remove irritants, and prepare tissues for repair. Antioxidants can significantly aid in this healing and inflammation reduction.
Weight and Fat Loss are Stimulated
Green tea may help lower body weight, particularly body fat, according to research. A tiny human investigation found that green tea high in EGCG can improve fat oxidation (burning). Caffeine in green tea may also promote fat oxidation and improve metabolic function, which is another component that contributes to weight loss.
Reduces the Likelihood of Neurological Disorders
Green tea has been related to the prevention and treatment of neurodegenerative diseases and impairments such as cognitive dysfunction, memory loss, and Parkinson’s disease in several studies. Green tea’s EGCG appears to help prevent fibrous proteins associated with neurological illness from accumulating in the brain.
Reduces Anxiety and Stress
Green tea includes theanine (L-theanine), an amino acid that has been demonstrated to help with anxiety and stress. The anti-stress benefits work best when low-caffeine green tea is consumed. However, other studies show that green tea with theanine and caffeine at typical levels still reduces anxiety. In any case, it appears that green tea has a beneficial effect on stress and anxiety.
Anti-aging Resources
Green tea’s antioxidants may help to prevent premature skin aging. Several studies have found that drinking green tea enhances collagen and elastin fiber content while suppressing the development of an enzyme that destroys collagen. Although the mechanism underlying green tea’s anti-aging properties is unknown, it appears to produce an anti-wrinkle impact.
Betters Oral and Dental Health
Green tea polyphenols can help prevent bacterial tooth decay and plaque buildup.
Green tea’s plant ingredients help manage germs and reduce acidity stages in saliva and dental plaque, making it an effective cavity-prevention tool. It can also help with halitosis (bad breath) since EGCG has a deodorizing effect.
Adverse Effects
When eaten in moderation, green tea provides various health benefits. Higher doses, however, may have some recognized and unknown side effects. For example, EGCG can be harmful to living cells in higher doses. In addition, higher EGCG usage (over 800mg per day) may increase the risk of liver damage. A single cup of brewed green tea contains approximately 50 to 100mg of EGCG. Green tea contains caffeine, which has stimulant qualities and may produce harmful health effects in some people. Caffeinated green tea should not be consumed by anyone with heart issues or serious cardiovascular problems. Pregnant or lactating women should limit their intake to one or two cups per day.
Kim’s Final Thoughts…
Green tea is known to have beneficial properties. The consumption of green tea lowers one’s likelihood of developing diabetes, cardiovascular disease, and cancer. Even in large quantities, Consuming green tea has more positive effects than negative ones. Therefore, drinking green tea may improve one’s health.
