Green Tea Ultimate Guide
Green tea is mainly produced in China and Japan. It is unfermented leaves with a slightly bitter flavor. The Health benefits of green tea are known for centuries globally and recently gained popularity. It is made from unoxidized leaves. Green tea is a less processed type of tea that contains more antioxidants and beneficial polyphenols.
Different teas have different health benefits but green tea is famous for its wonderful benefits and is good for boosting metabolism and improving digestion. Its benefits are numerous but anything in excess can damage your health. So always consume an appropriate amount to get the maximum benefits of it. Green tea is normally good for everyone but sensitive people should consult their doctor before taking it regularly.
Health Benefits of Green Tea
Tea is the most consumed and popular beverage in the world. Consumption of green tea has proven so many benefits on human health. In the 17 century, first-time green tea was exported to Japan from India.
Green Tea and Weight Loss
There are different teas to help weight loss like herbal tea, black tea, and green tea. Many studies show that caffeine is good to boost energy levels as well as increase the number of calories that you burn.
Research shows that green tea and weight loss are interconnected and the benefits of green tea weight loss are proven as it contains 20-40 mg caffeine in one cup of tea. That is enough to give stimulating effects. It is a natural component that’s why it’s a safe and healthy beverage.
It is very good to improve metabolism that will support weight loss. Some other research supports that green tea weight loss benefits are there as it helps to reduce body fats, especially abdominal areas.
Some research support, green tea’s antioxidant properties help to protect against oxidative damage. That’s why it reduces the risk of various types of cancers. Polyphenols in tea help to kill the cancerous cell and reduce its growth. Some contradict approaches say that it may not help to reduce cancer cells.
Prevent Type 2 Diabetics
Some research supports that if you take green tea within the control environment, it may help to control blood sugar level which will lower the risk of type 2 diabetics. But the relationship between diabetes and green tea is inconsistent.
Low Cholesterol Level
Analysis conducted in 2011 supports that intake of green tea in capsules or as tea can reduce bad cholesterol levels.
Green tea is good for you as proven by some research, it improves some main risk factors of cardiovascular diseases (heart disease and stroke). A study published in the Journal of the American Medical Association 2006, says green tea reduces mortality caused by cardiovascular disease. Dr. Yoshihiro Kokubo, Ph.D., said, “This is the first large-scale study to examine the combined effects of both green tea and coffee on stroke risks. You may make a small but positive lifestyle change to help lower the risk of stroke by adding daily green tea to your diet.”
Reduce Bad Breath
Green tea contains catechins. These catechins may inhibit bacteria growth in the mouth and help to reduce bad breath. These effects are tested in the lab but no studies support such effects in actuality.
Prevent Brain Aging
Green tea is good to improve brain function and protect your brain as you age. Things good for the heart also give positive effects on the brain as well. One Swiss research says that MRIs of those who drink green tea have a greater working memory area of their brain. It also protects the formation of plaque which causes Alzheimer’s.
A 2011 study conducted about Alzheimer’s and this research The Alzheimer’s Society said that “this study adds to previous research that suggests green tea might help to reduce the risk of Alzheimer’s disease. However, the researchers used a far higher dose of the active green tea chemical than would ever be found in the human body. More research is needed to see whether green tea is protective at a much lower dose, and to understand the mechanism involved.”
The benefits of drinking green also affect Parkinson’s disease that is another neurodegenerative disease that causes the death of dopamine-producing neurons in the brain.
Diarrhea and Typhoid
People have been using green tea to treat and cure diarrhea and typhoid since ancient times in Asia.
Some research also supports that green tea is very effective to treat early-stage influenza and also helps to treat the Herpes simplex virus.
Bone Mineral Density
Research on the health benefits of green tea also showed increased bone mineral density, and also gave protection against hip fracture.
- Strengthen the immune system action
- Protect against Parkinson’s and Alzheimer’s diseases
- Useful for insect stings
- Prevent kidney stone formation
- Reduce stroke risk
Green Tea Benefits for Skin
Green tea contains both antioxidant and anti-inflammatory compounds. Research has proven on animals that green tea helps to control inflammatory skin diseases, like dry patches, redness, and skin flakes. These diseases are caused by skin inflammation and skin cell overproduction.
Matcha is a green tea that is made from shade-grown tea leaves which are finely ground powder of hand-picked buds. Matcha is in powder form which’s why it contains more healthy green tea compounds.
Benefits of Matcha
Some studies say that matcha health benefits are more than green tea because of the way it is made. But any more health benefits are not yet found. It is very good to control blood pressure especially if the upper number is 130 or higher and they may have a high risk of heart stroke and heart diseases.
Due to higher catechins and antioxidants, drinking green tea every day has a 20% more reduction in body fats as compared to those who don’t drink green tea daily. A 12-week study supports matcha weight loss and fat reduction findings.
Green tea and matcha both are good but if you want to choose one then matcha is best as it contains more catechins due to its powder form.
Green Tea Extracts
Green tea extracts are a concentrated form of green tea. It contains the same amount of active ingredients as in a cup of green tea.
These extracts are rich in catechin that’s why the benefits of green tea extracts are more as it contains more antioxidants just in one capsule. It is good for weight loss, brain health helps to reduce the risk of cancer and reduces the risk of stroke and heart attack.
Green Tea Recipes
Green tea benefits are numerous but it is required to make it in the right way so that it will provide all health benefits and become tasty. Making green tea at home is not difficult. It involves only a few steps. There are mainly two different methods of preparing green tea and you can add some other healthy ingredients to make it healthier.
How to make green tea with Leaves?
Traditionally green tea is made from tea leaves. It is a basic method, later other ways are adopted like teabags.
- Green tea leaves or pearls 1 teaspoon.
- Water 1 cup
- Take a stainless steel pot/glass pot.
- Pour one cup of water
- Boil the water
- When the water starts boiling, switch off the gas.
- Wait for 30-35 seconds to cool down the temperature to 80-85 degrees. As it is the ideal temperature for green tea.
Now take a glass sieve and put green tea leaves in it.
- Keep the sieve over the cup and pour hot water
- Let the tea steep for 3 minutes or taste it when you like the taste as per your desire.
- Enjoy your cup of green tea.
Green Tea with Tea Bags
- Green tea bag
- One cup hot water
- Heat the water in a pot (temperature of the water should be around 80-85 degree)
- Take a cup and put a teabag into the cup.
- Pour the hot water into the cup and cover the cup with a lid.
- Let it steep for three minutes then remove the teabag.
- Stir with the spoon and enjoy the hot tea.
- You can add honey but avoid adding sugar.
Green Tea with Honey
Green tea is an all-in-one health booster as it is a good source of antioxidants and flavonoids. Most People drink tea to get health benefits so it is better to avoid adding sugar. You can add honey to your tea as it has many other health benefits and you can enjoy the health benefits of both ingredients.
You can also add lemon to your tea to feel fresh. Following are some scientifically proven health benefits of adding honey to green tea
Benefits of Green Tea with Honey
- Burn fats
- Aid in weight loss
- Boost Energy level
- Good for brain
- Treat common cold
- Improve bone health
- Strengthen the immune system
- Make your skin glow
Jasmine Green Tea Benefits
Like all other green teas, jasmine tea is also very healthy and rich in antioxidants. Jasmine tea also helps to boost your immune system and improve mood. Its aroma also has soothing and calming effects on the autonomous nervous system which controls heart rate, digestion, and breathing.
Q What is the best time to drink green tea?
You can drink green tea anytime as a hot beverage or a cold tea as it’s your personal preference. To maximize the benefits of tea, you should know the best time to drink tea.
It’s good to drink in the morning to boost your energy level but never take it empty stomach.
If you drink tea to lose weight then the best time to drink green tea is before a workout as it will boost your energy and you will do more exercise.
Two hours before sleep
Drinking green tea before bedtime can affect your sleep as caffeine makes you awake and active. Always drink tea at least two hours before sleep as it will also increase the metabolism which is very low at night.
Before or after Meal
Green tea contains catechins which can reduce iron absorption so better to avoid it with meals. Always consume at least 2 hours before a meal.
Q How much green tea should I drink?
Most of the studies recommend drinking three to six cups of green tea daily to get maximum benefits. Mainly it is dependent on what you want to get out of tea like drinking about five to six cups a day is good to control cardiac arrest. Another study recommends taking more than three cups per day to control type 2 diabetes. For weight loss and body fats, consume two to six cups daily.
Q Green Tea Price?
Green tea prices may vary from country to country. Some of the online stores also sell green tea at different prices from the US $ .95 to $30 per kilogram depending upon the quality and origin. The world bank forecasts the average auction tea price per kilo $ 2.84 in 2020. According to the International Tea Committee, tea price was $ 4.21 per kilo at auction in Sri Lanka and Colombo led the world in pricing for high growth.
Q How to drink green tea?
You should not take green tea early in the morning or before bedtime as it is not like milk. Always try to gargle after drinking green tea as it may discolor your teeth. For pregnant women it is better to drink in moderation as more cups of green tea can increase the risk of miscarriage.
Green Tea Side Effects
Green tea is a healthy substance that was first used as a medicine. It contains epigallocatechin gallate (EGCG), potassium, caffeine, calcium, and iron. Individuals having sensitivity to its ingredients should avoid it. Although caffeine in green tea is considered safe and its side effects can be easily avoided by consuming moderate amounts.
Drinking an excessive amount of green can cause certain side effects. Following are some of the expected side effects of green tea.
Green tea contains tannins that increase stomach acid. Excess acid can create stomach disorders including constipation and acid reflux. Drinking green tea on an empty stomach can adversely disturb the stomach balance that can cause burning, stomachaches, and nausea instead consume green tea after meals.
Green tea antioxidants delay iron absorption in the body. Excessive consumption can cause iron deficiency and can be worse for an anemic person. Green tea with lemon can help to reduce this effect.
Taking green tea in large amounts can make you feel dizzy, convulsive,s and cause motion sickness issues due to caffeine as it reduces the blood flow to the brain and central nervous system. In some cases, tinnitus (ringing in the ear) can be caused by drinking green tea.
Caffeine in green tea can cause headaches. People who suffer from regular migraines should avoid taking tea daily.
Caffeine in green tea is the main substance that can affect your sleep if you consume in large quantities or you are sensitive to caffeine. Although I-theanine in green tea is beneficial for sleep it also makes you alert and active which can affect your sleep.
It is very rare to have a bleeding disorder due to green tea. It contains compounds that decrease the fibrinogen, a protein that supports blood clotting. Patients with blood clotting disorder should avoid green tea. It also prevents fatty acid oxidation which can thin your blood consistency.
Drinking green tea can cause excessive urination as it is a natural diuretic and it can cause dehydration and electrolyte disproportion.
caffeine in green tea can stress and damage the liver. Always consume an appropriate amount of green tea which should be no more than 4 to 5 cups every day.
Harmful with other Medicines
Green tea is a healthy substance and it is good to take 2 to 3 cups of green tea daily but with other medications, it may not be that much healthier. There may be a risk of liver damage if taken with other medicines like antibiotics, asthma medicines, or any other drugs.
Few green tea compounds can restrain the calcium absorption that can risk your bone health. Sensitive individuals should consume limited cups of tea or should take calcium supplements.
Pregnancy and Child Health
Compounds of green tea like catechins, caffeine, and tannins can cause miscarriage and defects in childbirth if consumed in large quantities. It is recommended to limit green tea intake to 2 to 3 cups during pregnancy and breastfeeding. During breastfeeding, caffeine will be passed to infants, better to limit your green tea intake and always seek advice from your physician.