13 Amazing Benefits And Side Effects of Green Tea
Green tea is one of the world’s most popular health drinks. It is derived from the plant Camellia sinensis. Green tea is excellent for your health because it includes catechins, a healthy component with numerous health benefits. This article covers the 13 benefits of green tea and why you should drink it regularly.
Keep reading to know more.
Facts About Green Tea
Green tea was discovered in approximately 3000 B.C. in China. Buddhist monks who traveled and drank green tea for meditation and health benefits popularised it in Japan and India.
All types of tea (black tea, oolong tea, matcha tea, and so on) are derived from the same plant, Camellia sinensis. Green tea, on the other hand, is less processed and oxidized than black and Pu-erh tea. As a result, it contains more phenolic compounds and other nutrients.
Green tea is high in antioxidants known as catechins. Catechins are classified into four categories:
- Epicatechin gallate (EC)
- Epicatechin-3-gallate (EGCG) (ECG)
- Epigallocatechin gallate (EGC)
- EGCG (epigallocatechin-3-gallate) (EGCG)
EGCG is the most efficient of these four in combating numerous diseases and health difficulties.
Let’s look at why green tea is beneficial to your health.
Green Tea Health Benefits
The Health Benefits of Green Tea are as follows.
(1) Green Tea EGCG Helps with Weight Loss
Approximately one-third of the global population is overweight or obese. Fortunately, the EGCG in green tea promotes weight loss (0.6 kg – 1.25 kg), reduces body fat (0.5 kg – 1.8 kg), and aids in waste reduction.
Here are some of the ways green tea can help you reduce weight and get rid of tummy fat:
Metabolism and fat oxidation are increased. Green tea catechins and caffeine stimulate metabolism and promote fat oxidation (fat broken down into fatty acids). According to one study, green tea extract (GTE) with a high EGCG level-triggered genes that break down fat. Another study discovered that green tea EGCG reduced visceral fat by 37% by lowering lipid absorption.
Green tea extract (GTE) increases thermogenesis (body heat production), which leads to weight loss. Green tea’s caffeine and catechins also promote extended thermogenesis by blocking the enzyme catechol-o-methyltransferase.
Reduces Hunger – Green tea’s EGCG and caffeine aid to suppress appetite by modulating hunger genes and hormones. Scientists discovered that EGCG lowered levels of the hunger hormone leptin. In laboratory rats, this resulted in a 60% decrease in food consumption and a 21% loss in body weight.
Enhances Physical Performance — Green tea EGCG and/or green tea extract help athletes reduce weariness. As a result, physical activity and performance improvement while recovery time decreases. Green tea extract also increases exercise endurance by 8-24%.
Zero Calories — Green tea contains no calories. People on a weight loss regimen should drink 2-3 cups of green tea every day to avoid absorbing too many calories.
Bottom Line – Green tea is beneficial for weight loss since it increases metabolism, aids in fat loss, and improves physical performance.
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(2) Green Tea Antioxidants May Aid in the Treatment of Certain Cancers
Cancer is caused by uncontrolled cell division and the spread of aberrant cells. It is the US’s second-biggest cause of death. Green tea’s potent antioxidants may aid in the battle against cancer by scavenging dangerous free oxygen radicals that cause oxidative damage to cells and DNA.
Breast Cancer – EGCG reduced the risk of breast cancer by 19% and the chance of recurrence by 27%. Green tea’s anticancer qualities may aid in the reduction of breast cancer expression and reactive oxygen species (ROS) levels. EGCG inhibits oncogene (cancer gene) activity and cancer cell proliferation.
Colon Cancer– Green tea may also help lessen the incidence of colon cancer in nonsmokers. A 2 g increase in green tea consumption resulted in a 12% reduction in colon cancer risk. Another study discovered that persons who drank green tea for six months had a 17 percent lower incidence of digestive malignancies.
Nasopharyngeal Cancer – Green tea contains EGCG, which lowers the risk of nasopharyngeal (head and neck) cancer. It inhibits cancer cell proliferation, migration, and death (apoptosis).
Cervical and Prostate Cancers – EGCG inhibits the proliferation of cervical cancer cells. Men who drink at least five cups of green tea every day are less likely to get prostate cancer.
Lung Cancer – Drinking at least three cups of green tea every day may help smokers minimize their risk of developing lung cancer. EGCG aids in the prevention of lung cancer cell growth as well as the detoxification of environmental pollutants and cancer-causing chemicals (carcinogens).
Bottom Line – Green tea EGCG is a highly effective anticancer drug. It stops uncontrolled cell growth and migration and stimulates cancer cell death by reducing oxidative damage.
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(3) Green Tea May Reduce Insulin Resistance And Diabetes Risk
Diabetes is a global disease that will affect approximately 629 million people by 2045. Diabetes causes high blood sugar levels due to the body’s failure to produce enough insulin (type 1) or insulin resistance (type 2).
Epigallocatechin gallate (EGCG) promotes satiety, aids in weight reduction, decreases waist circumference, improves insulin sensitivity, and controls blood sugar levels.
Three cups of green tea each day can lower the incidence of type 2 diabetes by 42%.
Bottom Line – Green tea catechins can lower the risk of type 2 diabetes by promoting weight loss, enhancing insulin sensitivity, and decreasing serum blood glucose levels.
(4) Antioxidants in green tea may improve cardiovascular health.
Every year, cardiovascular illnesses (CVD) such as heart disease, stroke, and cardiac arrest are the major causes of death. High LDL cholesterol and serum triglycerides, obesity, and high blood pressure are the root causes of these disorders. Green tea is beneficial in the following ways:
May Reduce LDL Cholesterol — According to one study, EGCG reduced LDL cholesterol (cholesterol deposits on artery walls that restrict blood flow) by 9. 29 mg/dl.
Drinking green tea has been shown to reduce visceral fat storage by 17.8 percent, decrease cholesterol absorption and LDL oxidation, and lower blood pressure.
Green tea in small doses can also help prevent atrial fibrillation and enhance heart health.
Bottom Line – Green tea may help reduce the risk of cardiovascular disorders such as heart attack and stroke by lowering total and LDL cholesterol levels, lowering blood pressure, and assisting with weight loss.
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(5) Green Tea Catechins Have the Potential to Improve Brain Function
Antioxidant effects of EGCG and l-theanine (an amino acid contained in green tea) have been discovered by scientists. These substances help to protect your brain while also improving cognitive performance, mood, and concentration. Green tea can aid in the following ways:
Green tea’s neuroprotective effects increase neuritogenesis (the production of new neurites) and help decrease brain dysfunction.
Green tea use has been shown in studies to improve cognition and lessen the risk of Alzheimer’s and Parkinson’s disease.
Bottom Line – Green tea’s EGCG and l-theanine increase brain function, mood, and concentration while also protecting against neurodegenerative illnesses.
(6) Green Tea EGCG Is Beneficial To Skin And Hair
Green tea antioxidants can protect the skin against UV radiation, oxidative stress, photodamage, and skin cancer. Green tea antioxidants also aid to slow the aging of collagen, keeping your skin appearing fresh.
Reduces Skin Inflammation — Anti-inflammatory properties protect the skin against inflammatory reactions and skin disorders such as acne, atopic dermatitis, keloids, warts, hirsutism, candidiasis, and others
Prevents Hair Fall — According to a study published in the Journal of Cosmetic Science, using green tea extract on the scalp helped lessen scalp greasiness. Green also assisted in the reduction of androgenetic alopecia (male pattern baldness) or hair loss.
Smoothes and shines hair — Green tea may increase hair development by decreasing Dihydrotestosterone (DTH), and it also softens hair. It contains polyphenols as well as vitamins C and E, all of which are known to encourage lustrous hair.
Bottom Line — Green tea’s antioxidant and anti-inflammatory polyphenols aid in the maintenance of healthy skin and hair.
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(7) Green Tea Antioxidants May Lower the Risk of PCOS
Polycystic ovarian syndrome (PCOS) is a female hormonal condition. PCOS is characterized by high levels of androgens (male hormones), irregular periods, and abundant facial hair. Green tea may be beneficial in the following ways:
Aids Weight Loss – Studies demonstrate that overweight or obese women (who are predisposed to developing PCOS) who consume green tea can reduce their risk of developing PCOS by reducing weight.
Prevents Hormonal Imbalance — According to another study, green tea helps reduce testosterone levels and fasting insulin levels.
Reduces Cysts – Green tea polyphenols can also help reduce the number of cysts and the thickness of the cyst layer.
Bottom Line – Green tea antioxidants may benefit PCOS patients by lowering total body fat, testosterone levels, cyst quantity, and cyst layer thickness.
(8) Green Tea Catechins May Lower Blood Pressure
High blood pressure or hypertension complications claim over 9.4 million lives each year. High blood pressure can be caused by a poor diet, inactivity, age, heredity, and gender. Green tea reduces high blood pressure and relaxes smooth muscles.
Reduces High Blood Pressure – Researchers discovered that green tea or green tea extract (GTE) could lower systolic and diastolic blood pressure in obese and overweight persons. Another study found that green tea reduced systolic blood pressure by 6.6% and diastolic blood pressure by 5.1%.
Muscles Are Relaxed – Green tea’s potent antioxidant and anti-inflammatory qualities aid in the relaxation of smooth muscle contraction, the reduction of inflammation, and the reduction of vascular oxidative stress, all of which contribute to decreasing blood pressure.
Bottom Line – Drinking green tea regularly helps lower systolic and diastolic blood pressure.
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(9) Green Tea Catechins May Help With Arthritis And Inflammation
The body’s first response to damage, infection or autoimmune illnesses is inflammation. It clears the way for healing. However, chronic or persistent inflammation can lead to weight gain, allergies, diabetes, arthritis, cardiovascular disease (CVD), chronic obstructive pulmonary disease (COPD), and other health problems. Here’s how green tea can assist with inflammation:
It has the potential to reduce inflammation and disease. Green tea’s anti-inflammatory and antioxidant characteristics aid in the reduction of inflammatory markers in IBD, gastric cancer, arthritis, inflammation-induced weight gain, and neurological illnesses.
Aids in the Management of Arthritic Inflammation — According to the Arthritis Foundation, EGCG found in green tea has 100 times the antioxidant activity of vitamins C and E. Green tea consumption of 4-6 cups per day may help reduce painful joints and inflammation in patients with rheumatoid arthritis. EGCG suppresses pro-inflammatory chemicals and signaling pathways that cause inflammation and arthritis.
Bottom Line – By blocking inflammatory pathways, green tea’s anti-inflammatory effects may help reduce chronic inflammation, swelling, redness, and joint discomfort.
(10) Green Tea May Help With Depression And Anxiety
More than 300 million individuals suffer from depression, and 40 million suffer from anxiety. Green tea can help to alleviate symptoms in the following ways:
Green tea catechins have been shown in trials to help reduce symptoms of depression and anxiety. Green tea antioxidants also reduced depression in stroke patients.
Green tea polyphenols or catechins function by lowering stress hormones that are typically related to depression and anxiety.
Bottom Line – Green tea polyphenols help reduce stress hormones, which reduce anxiety and sadness while also enhancing mood. Buddhist monks drink green tea before meditation for good reason.
(11) Green Tea EGCG Is Effective Against Bacteria, Fungi, And Viruses
Pathogenic microorganisms such as bacteria, viruses, and fungi cause diseases and can even kill people.
EGCG is a natural antibiotic that fights bacterial infections. Green tea’s EGCG was discovered to help defend against bacterial infections in the lungs by researchers. The antibacterial properties of green tea are helpful against oral bacteria, UTIs caused by a cold, and the infamously hazardous Bacillus anthracis (anthrax bacterium).
Fights Fungal And Viral Infections – Green tea has also been shown in studies to be beneficial against fungal and viral infections.
Bottom Line – Green tea contains antimicrobial characteristics that aid in the prevention of bacterial, fungal, and viral infections.
(12) Green Tea Polyphenols Improve Oral Health
Ensures Oral Health – Green tea polyphenols’ antibacterial activities also aid to protect the oral cavity against bacterial infections. Green tea promotes oral health by lowering oxidative stress in the oral cavity caused by smoking.
Improves Dental Health — Green tea’s anti-inflammatory properties aid in the reduction of inflammation and the risk of periodontal disease and dental caries. Green tea polyphenols promote good tooth health and lower the incidence of oral cancer.
Bottom Line – The antibacterial, antioxidant, and anti-inflammatory properties of green tea assist to minimise the incidence of dental caries, oral cancer, and bacterial infections.
(13) Green Tea May Improve Immunity And Increase Life Expectancy
May Prolong Life — According to research, persons in China who drank green tea daily lived longer, with a 10% lower chance of death.
Drinking Green Tea May Help Strengthen Immunity And Lower Functional Impairment In The Elderly – Drinking green tea may help strengthen immunity and lower functional disability in the elderly.
Green tea consumers who do not smoke may have a lower risk of dying from reasons such as high cholesterol, depression, stroke, obesity, high blood pressure, and diabetes.
Bottom Line — Green tea antioxidants may improve immunity and raise the likelihood of living a longer, healthier life.
These are the 13 best reasons to consume green tea regularly. Drinking too many cups of green tea at unusual times may have some unintended consequences. Scroll down to find out how many cups to drink and when to drink them.
Frequently Asked Questions
How Many Cups of Green Tea Should You Drink Every Day?
You may have up to three cups of green tea per day. Do not exceed the four-cup limit. Green tea should be consumed 20-30 minutes before lunch, an evening workout, and dinner. Breakfast can also include a cup of green tea.
It should not be consumed on an empty stomach (drink lime water or just water on an empty stomach). Also, avoid drinking green tea shortly before going to bed. Caffeine may make it difficult to sleep. It should be consumed at least 4-5 hours before going to bed.
If you are caffeine intolerant, drink decaffeinated green tea.
What happens if you drink too much green tea each day?
The Dangers of Drinking Too Much Green Tea are as follows.
- May induce liver damage and kidney problems.
- It May Cause Spina bifida in newborns.
- May Cause Insomnia
- It May cause stomach trouble and cramping.
As we’ve seen, the health benefits of green tea are supported by studies. It can help you lose weight, prevent cancer, diabetes, and PCOS, and improve your cardiovascular health and brain function.
It also decreases inflammation and anxiety while increasing immunity. The recommended dosage for these advantages is 3-4 cups per day. Excessive use may result in liver damage, renal problems, sleeplessness, and an upset stomach.
Disclaimer
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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