Interesting and Impressive Benefits
of Green Tea
August 17, 2015
Story at-a-glance
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Green tea contains numerous bioactive compounds with
medicinal properties
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Green tea shows benefits for your heart health, brain
function, metabolism, dental health, longevity, and more
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The beneficial flavonoid content may be significantly lower
in pre-made bottled tea compared to a pot you freshly brew
yourself
By Dr. Mercola
When you’re thirsty, pure water is always a good choice, but
sometimes you may be craving something different – a cool
refreshment on a hot summer day or a warm mug to sip on when
temperatures plummet. Green tea fits the bill in both cases and,
even better, provides significant benefits to your health.
You’re probably already aware that green tea is healthy… but you
may be surprised to learn just how healthy it actually is.
Green tea is one beverage you can feel good about enjoying even
multiple times a day.
9 Health Benefits of Green Tea
1. Bioactive Compounds with Medicinal Properties
Green tea is rich in naturally occurring plant compounds
called polyphenols, which can account for up to 30 percent of
the dry leaf weight of green tea.
Within the group of polyphenols are flavonoids, which contain
catechins. One of the most powerful catechins is
epigallocatechin-3-gallate (EGCG), which has been shown to
positively impact a number of illnesses and conditions.
2. Improve Brain Function
Green tea contains theanine, an amino acid that crosses the
blood-brain barrier and has psychoactive properties. Theanine
increases levels of gamma-aminobutyric acid (GABA), serotonin,
dopamine, and alpha wave activity, and may reduce mental and
physical stress and produce feelings of relaxation.1
Theanine may also help to prevent age-related memory decline2
and has been shown to affect areas of your brain involved in
attention and complex problem-solving.3
3. Increase Fat Burning and Weight Loss
There is some evidence that long-term consumption of green
tea catechins is beneficial for burning fat and may work with
other chemicals to increase levels of fat oxidation and
thermogenesis.
In one recent study, men who took a green tea extract reduced
their body fat by 1.63 percent and increased their fat oxidation
rates by 25 percent compared to those taking a placebo.4
And according to research in Physiology & Behavior:
“Positive effects on body-weight management have been
shown using green tea mixtures. Green tea, by containing
both tea catechins and caffeine, may act through inhibition
of catechol O-methyl-transferase, and inhibition of
phosphodiesterase.
Here the mechanisms may also operate synergistically. A
green tea-caffeine mixture improves weight maintenance,
through thermogenesis, fat oxidation, and sparing fat free
mass…
Taken together, these functional ingredients have the
potential to produce significant effects on metabolic
targets such as thermogenesis, and fat oxidation.”
4. Lower Your Risk of Cancer
Green tea components have been shown to downregulate the
expression of proteins involved in inflammation, cell
signalization, cell motility, and angiogenesis, while an
association between green tea intake and decreased risk of
cancers (including ovarian and breast5)
have been reported.6
Women who drank more than three cups of green tea a day also
had a reduced risk of
breast cancer recurrence,7
and previous research has shown green tea polyphenols act on
molecular pathways to shut down the production and spread of
tumor cells.8
They also discourage the growth of the blood vessels that
feed the tumors. EGCG even acts as an antiangiogenic and
antitumor agent, and helps modulate tumor cell response to
chemotherapy.9
5. Lower Your Risk of Alzheimer’s and Parkinson’s
In a study presented at the 2015 International Conference on
Alzheimer's and Parkinson's Diseases, those who drank green tea
one to six days a week had less mental decline than those who
didn’t drink it.10
In addition, the researchers revealed tea drinkers had a lower
risk of dementia than non-tea drinkers.
In another study of 12 healthy volunteers, those who received
a beverage containing 27.5 grams of green tea extract showed
increased connectivity between the parietal and frontal cortex
of the brain compared to those who drank a non-green tea
beverage.11
The increased activity was correlated with improved
performance on working memory tasks, and the researchers believe
the results suggest green tea may be useful for treating
cognitive impairments, including dementia.
Green tea polyphenols also appear to have an inhibitory
affect on mechanisms involved in triggering Parkinson’s disease,
leading researchers to suggest it may be useful for both
prevention and treatment.12
6. Improve Your Dental Health
Green tea is thought to improve periodontal health by
reducing inflammation, preventing bone resorption, and limiting
the growth of certain bacteria associated with dental diseases.
Researchers noted that “the more frequently subjects drank green
tea, [the] better was their periodontal condition.'13
Green tea may even help prevent bad breath.
Researchers concluded, “green tea was very effective in
reducing oral malodor temporarily because of its disinfectant
and deodorant activities, whereas other foods were not
effective.”14
7. Lower Your Risk of Type 2 Diabetes
Green tea improves lipid and glucose metabolism, prevents
sudden increases in blood sugar levels, and has a balancing
effect on metabolic rate.15
One study even found people who consume six or more cups of
green tea daily had a 33 percent lower risk of developing
type 2 diabetes than those who consumed less than one cup
per week.16
8. Lower Your Risk of Heart Disease and Stroke
Green tea improves both blood flow and the ability of your
arteries to relax, with research suggesting a few cups of green
tea each day may help prevent heart disease.17 Study
results also show EGCG can be helpful for the prevention of
arteriosclerosis, cerebral thrombus, heart attack, and
stroke — in part due to its ability to relax your arteries
and improve blood flow.18
Green tea also appears to inhibit the oxidation of LDL
cholesterol in your bloodstream.19
Oxidized LDL is more harmful than normal non-oxidized LDL
because it's smaller and denser. This allows it to penetrate the
lining of your arteries, where it will stimulate plaque
formation associated with heart disease.
In a meta-analysis of green tea for stroke, meanwhile, it was
found that drinking at least three cups of green tea daily
lowered stroke risk by 21 percent. The researchers noted,
“Drinking tea regularly may be one of the most practical
lifestyle changes you can make to significantly reduce your risk
of suffering a stroke.”20
9. Increase Longevity
Drinking green tea is associated with reduced mortality due
to all causes, as well as reduced mortality due to heart
disease. In one study of Japanese women, those who drank five or
more cups of green tea daily were 23 percent less likely to due
during an 11-year period.
Separate research found elderly individuals (aged 65 to 84)
who drank the most green tea were 76 percent less likely to die
during the six-year study period.21
Research also shows holistic benefits to green tea consumption,
including
lower blood pressure, oxidative stress, and chronic
inflammation.22
Freshly Brewed Tea Is Best for Your Health
While it may be tempting to purchase pre-made bottled tea,
especially the iced variety, be aware that it likely won’t contain
the same level of health-boosting flavonoids as freshly brewed tea.
Nutrition scientist Dr. Jeffrey Blumberg, director of the
Antioxidants Research Laboratory at Tufts University, told Bay Area
Bites:23
“Tea is not stable… You know that cloudy stuff that you
see at the bottom of a bottle of ice tea or a gallon batch that
you made a few days ago? That’s precipitated flavonoids – and
that doesn’t do you any good.”
An analysis of the strength and purity of more than 20 green tea
products by ConsumerLab.com found that EGCG levels in bottled green
tea can range from just 4 milligrams (mg) per cup to 47 mg, while
brewable green tea (from tea bags, loose tea, or a K-cup) contained
levels ranging from 25 mg to 86 mg per serving.24
One variety, bottled Diet Snapple Green Tea, reportedly contained
almost no EGCG, while Honest Tea Green Tea with Honey contained only
about 60 percent of the 190 mg of catechins claimed on the label.25
Added sugars or artificial sweeteners were also common in the
bottled tea brands. Fortunately, brewing your own tea fresh at home
is easy. Here are a few simple guidelines for making the “perfect”
cup of tea:
- Bring water to a boil in a tea kettle (avoid using a
non-stick pot, as this can release harmful chemicals when
heated)
- Preheat your teapot or cup to prevent the water from cooling
too quickly when transferred. Simply add a small amount of
boiling water to the pot or tea up that you’re going to steep
the tea in. Ceramic and porcelain retain heat well. Then cover
the pot or cup with a lid. Add a tea cozy if you have one, or
drape with a towel. Let stand until warm, then pour out the
water. (This step is unnecessary if you’ll be drinking your tea
iced).
- Put the tea into an infuser, strainer, or add loose into the
tea pot. Steeping without an infuser or strainer will produce a
more flavorful tea. Start with one heaped teaspoon per cup of
tea, or follow the instructions on the tea package. The
robustness of the flavor can be tweaked by using more or less
tea
- Add boiling water. Use the correct amount for the amount of
tea you added (i.e. for four teaspoons of tea, add four cups of
water). The ideal water temperature varies based on the type of
tea being steeped:
- White or green teas (full leaf): Well
below boiling (170 to 185°F or 76 to 85°C). Once the water
has been brought to a boil, remove from heat and let the
water cool for about 30 seconds for white tea and 60 seconds
for green tea before pouring it over the leaves
- Oolongs (full leaf): 185 to 210°F or 85
to 98°C
- Black teas (full leaf) and
Pu-erhs: Full rolling boil (212°F or 100°C)
- Cover the pot with a cozy or towel and let steep. Follow
steeping instructions on the package. If there are none, here
are some general steeping guidelines. Taste frequently as you
want it to be flavorful but not bitter:
- Oolong teas: 4 to 7 minutes
- Black teas: 3 to 5 minutes
- Green teas: 2 to 3 minutes
- Once the desired flavor has been achieved you need to remove
the strainer or infuser. If you're using loose leaves, pour the
tea through a strainer into your cup and any leftover into
another vessel (cover with a cozy to retain the heat)
- If you prefer iced tea, transfer your tea to the
refrigerator to cool or add just enough ice to bring the
temperature down (be careful not to water it down too much).
Tips for Getting the Most Health Benefits Out of Your Tea
There are many variables that affect just how healthy your cup of
green tea is. A telltale sign of high-quality green tea is that the
tea is in fact green. If your green tea looks brown rather
than green, it’s likely been oxidized, which can damage or destroy
many of its most valuable compounds. Many enjoy using loose tea
leaves, which ConsumerLab found may offer even more
antioxidants (while also avoiding potential
toxins in tea bags). Other considerations include:
- Add Lemon:To boost the
benefits of green tea, add a squirt of lemon juice to your
cup. Previous research has demonstrated that
vitamin C significantly increases the amount of catechins
available for your body to absorb. In fact, citrus juice
increased available catechin levels by more than five times,
causing 80 percent of tea's catechins to remain bioavailable.26
- Skip the Milk: The proteins in milk may
bind to and neutralize the antioxidants in tea, such that its
health benefits are significantly reduced. One study even found
“All [beneficial vascular protective] effects were
completely inhibited by the addition of milk to tea.”27
- Choose Organic and Grown in a Non-Polluted
Environment: Green tea plants are known to be
especially effective at absorbing lead from the soil, which is
then taken up into the plants’ leaves. Areas with excessive
industrial pollution, such as China (where nearly 90% of the
world’s green tea is produced),28
may therefore contain substantial amounts of lead.29
Both black and green teas are naturally high in fluoride as
well, even if organically grown without pesticides.
This is because the plant readily absorbs fluoride thorough
its root system, including naturally occurring fluoride in the
soil. There are reports of people who have developed crippling
skeletal fluorosis from drinking high amounts of iced tea alone.30
When selecting tea of any kind, it should preferably be organic
(to avoid pesticides) and grown in a pristine environment
because, as mentioned, tea is known to accumulate fluoride,
heavy metals, and other toxins from soil and water. A clean
growing environment is essential to producing a pure,
high-quality tea, and, ideally, the water you use to brew it
should be fluoride-free as well.
© Copyright 1997-2015 Dr. Joseph Mercola. All Rights Reserved.
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