Green tea is full of antioxidants. It greatly helps to support brain function, fat loss and also help to reduce heart disease and in some cases, it provides protection against cancer. It may help in various events and it considers the healthiest beverage on the earth.
Fat burning effect
There are numerous fat-burning supplements are present around you, if you look at the ingredients list of burning supplements, there is a great change, green tea will be on there. Why green tea? According to research, green tea can boost metabolic rate and increase fat-burning effects. It can increase calorie burning by up to 4% and fat oxidation 17%. Increases in metabolism depend on the individual and how the study was set up.
Caffeine helps to mobilize fatty acids from fat tissue and make them available for use as energy, & improve physical performance. Caffeine may increase physical performance by approximately 11–12%.
Lower the risk of some cancers
Now the world’s leading cause of death is Cancer. Cancer is mainly caused by the uncontrolled growth of different cells. Oxidative damage lead to chronic inflammation and it lead to chronic diseases, like cancers. Antioxidants can help protect against oxidative damage and it is a great source of antioxidants.
It can help with different types of cancer, such as
Breast cancer
Breast cancer is common cancer in women. Drinking green tea regularly lowers the risk of breast cancer by up to 20–30%. Most woman has a high risk of Breast cancer.
Prostate cancer
The American Cancer Society estimates about 288,300 new cases of prostate cancer and 34,700 deaths from prostate cancer in the year 2023. Men drinking green tea had a lower risk of advanced prostate cancer.
Colorectal cancer
Drinking green tea was around 42% less likely to develop colorectal cancer Colorectal cancer is the third leading cause of cancer-related deaths in both men and women in the United States, and it is the second most common cause of cancer death. It’s expected to cause about 52,550 deaths during 2023 according to the American Cancer Society.
Some studies show that to get the most health benefits, avoid adding milk to green tea. Adding milk to tea may reduce the antioxidant value.
Bioactive compounds
Green tea is not only hydrating beverage but also contains healthy compounds and which makes it the ultimate effective drink. It contains polyphenols. It is a natural compound and it helps to reduce inflammation and fight against cancer.
It contains catechin known as epigallocatechin-3-gallate (EGCG). It is a natural antioxidant that helps to prevent cell damage and provides numerous benefits to fit our body.
It helps to reduce the formation of free radicals in the body and fight against cells and molecules from damage. Free radicals are responsible for aging and various type of diseases.
The most powerful compounds in green tea are EGCG. It mainly helps to treat various types of diseases. It considers the main compound and it is responsible for the medicinal properties of green tea. A trace amount of mineral is also found in it and it is beneficial for health.
Excessive amounts of fluoride lessen the quality of green tea. Select the best quality green tea and it contains less amount of fluoride.
Prevent type 2 diabetes
Green tea may expand insulin sensitivity and decrease blood sugar levels. Type 2 diabetes are increasing in recent decades, According to the Centers for Disease Control and Prevention (CDC), More than 37 million Americans have diabetes (about 1 in 10), and approximately 90-95% of them have type 2 diabetes. According to the CDC, 79,535 deaths occur each year due to diabetes.
Elevated blood sugar levels are the main cause of Type 2 diabetes and it may cause insulin resistance or in other words, it can cause an inability to produce insulin.
Green tea reduces blood sugar levels and improves insulin sensitivity. Drinking it lower the risk of type 2 diabetes by approximately 42%.
Some studies suggested that lower risk of type 2 diabetes in people who drink green tea than in those who consume no green tea. One study found a correlation between green tea consumption & decreased fasting insulin levels and fasting glucose levels.
Improve brain function
Green tea does more than we think. It helps to boost brain function. Caffeine is the main ingredient of green tea. It is well known as an active stimulant. It contains less caffeine than coffee. Too much Caffeine causes a jittery effect. It contains a sufficient amount of Caffeine and produces a positive response. Caffeine blocks an inhibitory neurotransmitter called adenosine and affects the brain. In this way, it increases the concentration of neurotransmitters (like dopamine) and also increases the firing of neurons. Various types of research have shown that caffeine can improve various aspects of brain function, including vigilance, memory, mood, and reaction time.
Caffeine isn’t the only brain-boosting compound in green tea. There is another compound found in green tea known as L-theanine (one type of amino acid) which can cross the blood-brain barrier and increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. L-theanine also increases dopamine & production of alpha waves in the brain.
Several studies show that L-theanine and Caffeine can have synergistic effects. It means a combination of L-theanine and Caffeine produces strong effects in improving brain function.
250mL (1 cup) of green tea contains between 25 and 45 mg of caffeine and two to three cups of green tea may contain between 30 and 50 mg of theanine. These small amounts of caffeine and theanine in green tea give you a much milder and different kind of buzz than other beverages.
Many users of green tea have reported that drinking it produces much more productivity than other beverages.
Protect the brain from aging
Green tea improves brain function in short term and in long term it may also protect the brain as you age. Alzheimer’s disease is a common neurodegenerative disease for older adults that causes dementia.
According to Alzheimer’s Disease International (ADI), there are over 10 million new cases of dementia each year worldwide, implying one new case every 3.2 seconds.
Parkinson’s disease involves the death of dopamine-producing neurons in the brain and it is another common neurodegenerative disease in older adults.
As per Parkinson’s Foundation, nearly 90,000 people are diagnosed with Parkinson’s disease in the U.S. each year.
Catechin compounds found in green tea can have numerous protective effects on neurons and possibly lower the risk of dementia in older adults.
Reduce bad breath
Actually, the number is surprising, according to Cleveland Clinic “One in Four people have bad breath” and some studies have reported that almost 50 percent of adult people do have bad breath (Halitosis).
Green tea contains catechins and it helps in oral health. The catechins in it also have benefits for oral health. Catechins suppress the growth of bacteria, potentially letting down the risk of infections. The mouth contains Streptococcus mutans and it considers the common bacteria for the mouth. It is the main cause of plaque formation and gradually leads to cavities and tooth decay. Catechins in green tea can inhibit the growth of oral bacteria and reduce bad breath.
Prevent Cardiovascular Disease
Heart disease and stroke, are the leading causes of death worldwide. According to CDC, More than 877,500 Americans die of heart disease, stroke, or other cardiovascular diseases every year.
Green tea may improve some of the main risk factors for these diseases, which include improving LDL (bad) cholesterol and total cholesterol levels.
Green tea increases the antioxidant capacity of the blood and protects the LDL particles from oxidation, which is considered one part of the pathway toward heart disease. Drinking green tea lower the risk of dying from cardiovascular disease surprisingly up to 31%.
Regular drinking of green tea seems to be linked with a reduced risk of stroke. According to American Heart Association (AHA), the inclusion of green tea in a person’s daily diet may be linked with a small but helpful change in stroke risk.
Help you longer
Study in Japan, drinking green tea over 11 years for more than 5 times a day was significantly less die as
[] Death from stroke: 35% lower in men and 42% lower in women
[] Death from heart disease: 22% lower in men and 31% lower in women
[] Death of all causes: 12% lower in men and 23% lower in women
Help to lose weight
According to CDC, US obesity prevalence increased from 30.5% to 41.9% and the prevalence of severe obesity increased from 4.7% to 9.2%, from 1999 –2000 through 2017 –March 2020.
Green tea can help you lose weight due to green tea can boost the metabolic rate in the short term. Green tea help to reduce body fat, especially in the abdominal area.
A recent study on 240 people with obesity for 12 weeks reveals people with green tea reduce body fat percentage, waist circumference, body weight, and belly fat to others. Including therse there are several healthy reasons to drink green tea.
Liver Toxicity Effect of Green Tea
Green tea extract has been associated with hepatotoxicity and liver failure if you consume an excessive amount of green tea. According to European Food Safety Authority, the safety of green tea consumption over a low-moderate range of daily EGCG [Epigallocatechin gallate, one type substance found in green tea, prevent cancer and some other diseases and it is a type of antioxidant] intake range is 90 to 300 mg per day.
Consumption of high green tea is estimated up to 866 mg EGCG per day. Dietary supplements containing EGCG supply may increase up to 1000 mg EGCG including other catechins per day. The authority suggests that high green tea consumption is estimated to supply up to 866 mg EGCG per day. Dietary supplements containing EGCG may supply up to 1000 mg of EGCG and other catechins per day. The panel concluded that EGCG & other catechins from green tea in the low-moderate range[90 to 300 mg] daily amounts are generally regarded as safe and excessive consumption [866 mg for green tea and 1000mg for green tea-containing supplement] may cause liver toxicity.
How much green tea should I drink every day?
Green tea is completely full of health-promoting compounds. Regularly drinking green tea help to reduce diabetes, heart disease cancer, and other diseases. Three to five cups of green tea per day is best for your good health. The excessive dose may lead to hepatotoxicity.
Possible side effects of drinking too much green tea
We have already known that three to five cups of green tea per day is not harmful to our health but excessive consumption of green tea may create several harmful effects on our bodies. The excessive presence of caffeine, aluminum, and polyphenols affects on iron bioavailability. There are several side effects may arise due to excessive consumption of green tea such as
Anaemia
Green tea may have a great affinity for iron and cause a substantial decrease in iron bioavailability from an individual diet.
Caffeine sensitivity
Abdominal distress, irritability, nausea, and stomach upset may occur in people who have sensitivity to high-dose caffeine.
Heart conditions
The heart rhythm may increase due to higher doses of caffeine.
Liver damage
Consumption of green tea over a period of time in excessive amounts can exert a cytotoxic effect on liver cells and the liver may damage. Due risk of birth defects, pregnant and lactating mothers must be cautious of excess consumption of green tea. People who are prone to anxiety and insomnia, consumption of a high amount of green tea shall be avoided for better health.
Why do people take green tea supplements?
Green tea extract can promote disease prevention, weight loss, exercise recovery, and blood sugar regulation. Green tea also helps to keep your skin and liver healthy, regulate blood pressure, improve brain health, and reduce blood fat levels. It can be used in solid, liquid, capsule, or blended form.
The recommended dose may be extended up to 250–500 mg [safe limit 90-300mg] per day, and can be taken with or without food. Exceeding this limit may be toxic and people with diabetes or those taking certain medications should speak with a doctor before taking any amount of green tea extract containing food supplement.
Is green tea safe for everyone?
People with iron-deficiency anemia shall be avoided green tea, green tea contains a natural substance called tannins. These compounds interfere with iron absorption, to avoid the situation, it is wise to avoid iron-rich meals while drinking green tea. Take a break for at least one hour before having it.
Various research already proved that green tea has a number of beneficial health effects, so numerous products include traces amount of green tea though limited evidence to suggest these products are effective for individuals.
If you have any confusion and if you want to use green tea for medicinal purposes, please ask your doctor/expert/SME/health practitioner before using it.
Some may be sensitive to Caffeine (1, 3, 7-Trimethylpurine-2,6-dione, which has a chemical formula C8H10N4O2) then it is advisable to limit the total number of caffeinated drinks you drink in a day including green tea.
Excessive consumption of caffeine (400 mg of caffeine taken 0, 3, or even 6 hours prior to bedtime) may disrupt sleep, in some individuals may increase anxiety.
Different Precautions and Warnings
When taken by mouth
Generally, green tea is commonly consumed as a beverage. Usually, 3 to 5 cups of green tea are safe for most of people. Drinking more than 8 cups of tea per day may cause moderate to severe effects on the liver, especially in hepatotoxic patients. Green tea extract is usually safe when takes up to 2 years for mouthwash.
Due to the caffeine content, drinking large amounts might cause side effects. Headache and irregular heartbeat may occur. Using high dose of green tea extract cause liver injury.
Anemia
Drinking green tea may make anemia worse day by day.
Anxiety disorders
Anxiety may be worse due to the Caffeine in green tea.
Bleeding disorders
Caffeine in green tea increases the risk of bleeding. Never drink green tea if you have a bleeding disorder.
When applied to the skin
FDA (Food and Drug Administration) approved sinecatechins (brand name Veregen), a topical ointment, uses green tea leaves extract and is used for the treatment of genital warts. As FDA-approved ointment uses green tea extract, it can conclude that green tea extract is safe for use and other green tea products is safe when used in it appropriately.
Pregnancy
Drinking green tea is possibly safe, 5 cups or less than 5 cups is safe during pregnancy. 250mg or less amount of caffeine may present this amount of green tea. Drinking more amount of green tea may be unsafe and the risk of miscarriage and other negative effects may be increased. Green tea may increase the risk of birth defects associated with folic acid and other essential minerals deficiency.
Children
Green tea may be safe for children in amounts commonly found in foods and beverages. Reliable information is not available if green tea is safe or not for children. In some cases, it may cause liver damage.
Breast-feeding
The nursing infant may be affected due to Caffeine passing into breast milk. May 2 to 3 cups of green tea is enough and monitoring may be required in breastfeeding. Breastfed infants may be affected by irritability, sleep problems, and bowel activity if you intake a High intake of caffeine through green tea.
Heart conditions
Irregular heartbeat may occur when taking large amounts of caffeine in green tea.
Seizures
Caffeine or caffeine-containing products such as green tea may cause seizures. A high dose of caffeine may cause seizures or decrease the potency of the drug to prevent seizures. Limit green tea while you are in a seizure.
Diabetes
The caffeine in green tea may affect blood sugar control. So, if you take green tea and possess diabetes then monitoring of blood sugar may require regular.
Diarrhea
Diarrhea condition may be worsened if taken in large amounts of green tea.
High blood pressure
Caffeine of green tea extract may increase blood pressure in personnel with high blood pressure. Sometimes this effect may be less in some people who take Caffeine from green tea or related products.
Glaucoma
Drinking green tea may increase pressure inside the eye and it may occur in 30 minutes and last up to 90 minutes.
Irritable bowel syndrome (IBS)
People with IBS may face worsen diarrhea condition if they drink green tea in large amounts.
What is the composition of green tea?
Composition (%) of green tea
[] Phenolic compounds: 30%
[] Fiber:26%
[] Carbohydrates:7%
[] Protein:5%
[] Amino acids: 4%
[] Lipids:7%
[] Minerals:5%
[] Pigments:2%
Green tea Availability
Generally, all types of tea, are made from the plant named camellia sinensis. It is well known for its emerald green color created when brewing these unfermented, unprocessed leaves. green tea is commonly drunk and grown in East Asia where the health properties are highly valued since dating as far back as 5,000 years.
Camellia sinensis plant is also the source of black and oolong teas including green tea. During preparation, different methods are followed, especially in the preparation of green tea, plants are steamed, pan-fried, and dried. In China and Japan, tea has been used for medicinal for thousands of years.
Approximately 1.7 million tons of green tea were produced around the globe in 2013. 80% supply of the total green tea produced in China in 2015. The USA is the largest green tea importer in 2015, surprisingly 6800 tons from China while Britain imported 1,900 tons.
China produced around 1.85 million metric tons of green tea in 2021 and 2.74 thousand metric tons in 2020, 2.8 million metric tons in 2019.
Which soil is suitable for the cultivation of tea?
Tea grows in a variety of soils depending on origin and topography. Tea requires well-drained fertile soil in medium to high upland areas with an acidic pH of 4.5 to 5.5, good depth, and organic matter status. Deep and friable soil is best suited for tea cultivation. Root growth in shallow soil cannot be done properly.
The soil depth should be at least 1.5 meters or more.
Generally, Laterite soils are best for the cultivation of tea due to these types of soils are soft as butter when wetted but become hard and cloddy on drying. Particularly high flat erosion surfaces and areas of high and seasonal rainfall are the best conditions to develop laterite soils. The higher areas of the peninsular plateau form a major portion of the soil. laterite soils are commonly found in hilly areas. Due to the presence of iron oxide Laterite soils are reddish-brown in color.