What are the advantages of drinking green tea? What happens if you consume too much green tea?

Water is the most popular beverage in the world, but tea comes in second. According to the Tea Association of the USA (PDF), more than 159 million Americans drink this brewed beverage every day, and it’s easy to see why: tea can be enjoyed hot or cold, and there are different varieties for different tastes. Furthermore, the health benefits of tea, particularly green tea, have been extensively researched. This guide will go over all of the benefits of green tea, as well as how to drink more of it.

What Is Green Tea, Exactly?

According to the National Center for Complementary and Integrative Health, all tea comes from the same plant, Camellia sinensis, but the leaves are processed differently to make green, black, and oolong tea (NCCIH). Because green tea leaves are not allowed to oxidise, they have a fresh, almost grassy flavour.

Tea drinking has been practised for centuries, dating back to 2737 B.C. in Asia, according to some accounts. It’s well-known for its high content of antioxidants known as catechins (more on those later), as well as its crash- and jitter-free caffeine dose, thanks to its abundant supply of L-theanine, an amino acid that has been shown in studies to have a calming effect on the nervous system. According to Melissa Salazar, an International Tea Master Association-certified tea master, green tea contains the most L-theanine when compared to other teas. “It aids in increasing brain waves, which induces deep relaxation and improves focus,” she adds. “This makes green tea a truly unique plant.”

Green tea is still most commonly consumed as a beverage, but it’s also making its way into supplements, skin care, and other products.

Green tea contains catechins, which have been shown to have numerous health benefits, including lowering the risk of developing cardiovascular disease.

What Constituents Green Tea? A Look at the Nutritional Data

Because brewed green tea is mostly water, it lacks the macronutrients found in other foods and beverages. Unsweetened tea contains no fat, carbohydrates, or protein, and it contains no calories. Catechins, specifically epicatechin, epicatechin-3-gallate, epigallocatechin, and EGCG, are responsible for its healthy reputation. According to a review, these catechins have anti-inflammatory, antimicrobial, and even anti-cancer properties. According to one study, they may also have probiotic benefits.

According to the Mayo Clinic, a cup of green tea contains about 28 milligrammes (mg) of caffeine, which puts it slightly behind black tea’s 47 mg. However, caffeine content can vary greatly depending on how the tea was processed and brewed.

What Are the Potential Health Advantages of Drinking Green Tea?

Green tea may have the following advantages:

• Improved Mental Alertness

According to one study, caffeine, specifically the amount found in matcha, improves alertness, arousal, and vigour during long, demanding cognitive tasks.

• Cardiovascular protection.

A Japanese study discovered that people who drank 5 or more cups of green tea per day had a 26% lower risk of dying from cardiovascular disease over a seven-year period than people who drank only 1 cup per day.

• Reduced Cholesterol

A systematic review and meta-analysis concluded that drinking green tea lowers LDL (“bad”) cholesterol levels in people of all body weights.

• Cancer Control

Some scientists believe catechins have the ability to inhibit cancer-causing free radicals. However, research has been inconsistent, and the National Cancer Institute states that drinking green tea is not a proven way to protect against cancer.

• Diabetes Risk Reduction

Daily green tea consumption was associated with a lower risk of type 2 diabetes and a lower risk of all causes of mortality in diabetic patients in a study of 500,000 Chinese adults.

What the Science Says About Green Tea and Weight Loss

“Evidence from clinical trials is mixed in its findings of weight loss associated with green tea consumption,” says Caroline West Passerrello, RDN, Academy of Nutrition and Dietetics spokesperson. “Extracts high in ECGC may increase calorie and fat metabolism — possibly due to catechins, caffeine, and theanine — and may suppress appetite in animal studies. With well-designed studies, the impact remains unknown.”

Plain, unsweetened green tea, on the other hand, is a low-calorie beverage that is part of a sensible diet and will save you calories when substituted for sugary soda, juice, or high-calorie coffee drinks.

Green Tea Selection and Brewing Instructions

Salazar explains that the type of green tea you choose will be determined by the benefits you seek. If you want the most caffeine and antioxidants, matcha is your best bet, according to her. She also suggests steeping the leaves of your favourite Chinese variety. Finding what you like is a matter of trial and error.

Preparation varies slightly depending on tea type and taste preference. However, according to Salazar, green tea in general is sensitive to high temperatures and can become bitter if boiled. “The general rule of thumb is to use a lower temperature than boiling,” she says, referring to temperatures ranging from 150 to 175 degrees Fahrenheit.

“I brew my matcha at 165 degrees,” she says. “The actual steeping time will be determined by how delicate the leaves are.” She recommends steeping for one to two minutes with 1 teaspoon of leaves per 6 ounces of water. And don’t worry about sacrificing the benefits of your cup if you want to drink it cold — Salazar claims that they don’t really differ from hot to iced. “For iced tea, simply steep the tea as you normally would and then pour over ice,” she adds.

What Are the Consequences of Drinking Too Much Green Tea?

Although green tea is generally considered safe and healthy due to its numerous proven benefits, there can be too much of a good thing. Because green tea contains caffeine, drinking too much of it can cause classic signs of caffeine overconsumption, such as jitteriness and difficulty sleeping, according to the NCCIH.

Other Applications

According to Marisa Garshick, MD, a dermatologist at Medical Dermatology and Cosmetic Surgery in Commack, New York, and a BioRepublic adviser, green tea may be found as an active ingredient in skin-care products because its anti-inflammatory and antioxidant properties make it an effective multitasker. According to some studies, the EGCG in green tea has antimicrobial activity, which may aid in the inhibition of the growth of bacteria that cause some difficult-to-treat skin infections.

According to one study, the polyphenols in green tea may also protect against sun damage due to their anti-inflammatory and antibacterial properties. Catechins have been shown to have a moisturising effect on skin, which may aid in the reduction of fine lines, age spots, and wrinkles. “It’s also a powerful antibacterial agent for treating acne and unclogging pores,” Dr. Garshick adds, though only small, limited studies on this topic have been conducted, and more research is required. “Green tea is high in vitamin B2 and vitamin E, both of which are essential for skin health,” she says. Green tea is a plant-based beverage that has been used medicinally for centuries, and extensive research supports its health-promoting properties. Its high antioxidant content and versatility make it a popular drink as well as an ingredient in other foods and wellness products. Because it contains caffeine, it is important to use supplements and extracts with