Green Tea: Remarkable 8 Health Benefits, Essential Precautions & Expert Tips

Introduction

The Camellia sinensis tree produces green tea. A variety of teas, including oolong and black teas, are made from its dried out leaves and leaf buds. The leaves of Camellia sinensis are first steamed, then pan-fried, and then dried to make green tea. Since this tea does not undergo fermentation, it is able to retain significant chemicals known as polyphenols, which are thought to be the cause of many of its health advantages. It also contains caffeine.

Nutrients

The drink’s active plant components are primarily responsible for its nutritional advantages. Gallic acid, epicatechin, and epigallocatechin are a few of them. The amounts of these compounds are greatly influenced by the type of tea we utilize, the temperature, and the length of the steeping period. It is better to keep antioxidant components warm and in their natural state, so let the boiling water cool a little before adding the tea leaves and steeping for two to three minutes.

Health Benefits

Among the least processed tea varieties, this tea has the highest concentration of antioxidants and health-promoting polyphenols. Some research suggests that drinking this tea may assist with losing weight, liver issues, type 2 diabetes, dementia, and other diseases.

Reduces Stress And Anxiety

L-theanine, an amino acid found in tea, helps you relax by reducing tension and anxiety. When it comes to L-theanine content, tea surpasses black, oolong leaves, and white tea. Studies have shown that those who took 200 mg/day of L-theanine for a four-week period experienced higher improvements in their sleep, anxiety, and depression compared to those who received a placebo. The L-theanine utilized in this study is far more than the eight to 30 mg found in a single serving of this tea. Consult a pharmacist or healthcare professional before beginning to take supplements that contain this quantity of L-theanine.

Promotes Bone Health

Osteoporosis, a condition of the bones that raises the risk of spinal, hip, and wrist fractures, may be less common in people who drink this tea. The most vulnerable group to osteoporosis is those who have experienced menopause. Some studies suggest that the high antioxidant content of this tea can protect against bone loss and encourage bone development.

Reduces Lipid Levels

Drinking this tea has been shown in studies to reduce total and low-density lipoprotein (LDL, or “bad”) cholesterol. The possibility of a stroke or heart attack is increased by excessive cholesterol, which affects nearly two out of every five persons in the US.

May Encourage Loss of Weight

Certain data suggests that consuming this tea could help with weight loss. Catechins are an antioxidant found in this tea that aid in the breakdown of fat. When you exercise or burn more calories overall, your metabolic rate may rise due to the effects of catechins. The bulk of research conducted thus far have only looked at this tea extract, not brewed tea.

Nevertheless, the effects of green tea extract on weight loss can be negligible. To help people lose weight, experts recommend eating an appropriate diet and working out frequently. Being overweight can make you more susceptible to long-term conditions including type 2 diabetes and heart disease.

Could Lower Chance of Diabetes

Some studies have concluded that a consistent lifetime intake of polyphenols from tea, such as green tea, could be as effective as medication to decrease the risk of Diabetes. More research is needed, though, as polyphenols found in tea have a capacity to prevent enzymes used for digestion like lactate and delay the absorption of glucose by the gut.

Lower The Chance of Heart Problems

According to research, drinking this tea can help lower the chance of cardiac disease and its related diseases, such as stroke. Its beneficial impacts on cholesterol management are one way it might be helpful.

Could Aid in Concentration And Focus

Several naturally occurring stimulants, such as caffeine, which is present in green tea but not as much as in coffee, may help sustain attention and alertness.

Could Enhance Digestive Health

Polyphenols, which are plant chemicals, are processed by the bacteria in the large intestine after passing through without being absorbed. This includes tea polyphenols. They do this by giving the good bacteria that live in this area of the gut a source of fuel, which enables them to proliferate and diversify while also enhancing gut function and altering the immune system.

Precautions

When Taken Orally

Green tea is frequently drunk as a beverage. For the majority of people, moderate consumption of green tea (approximately 8 cups per day) is probably safe. Green tea extract may be safe to use as a mouthwash for a brief period of time or to consume for up to two years. It can be dangerous to consume more than eight cups of green tea every day. Because caffeine contains caffeine, consuming large amounts may result in adverse effects. These adverse effects, such as headache and irregular pulse, can be minor to significant. In addition, excessive quantities of a chemical found in green tea extract have been related to liver damage.

When Used on The Skin

Green tea essence is probably safe for short-term use when applied as an FDA-approved ointment. When used properly, many green tea products could be safe as well.

Breastfeeding

A breastfeeding infant may be affected by caffeine as it finds its way into the breast milk. While breastfeeding, keep a close eye on your caffeine intake and make sure it stays within moderation (2–3 cups per day). A high caffeine intake during breastfeeding can make a breastfed baby irritable, have trouble sleeping, and have more bowel movements.

Children

Gargling green tea three times a day for up to ninety days or taking it orally in proportions typically seen in food and drinks may be acceptable for kids to consume. Insufficient and unreliable data are available to determine the safety of green tea extract when consumed orally in children.

Anemia

Green tea consumption may exacerbate anemia.

Anxiety Disorders

Green tea’s caffeine may exacerbate anxiety.

Bleeding disorders

Green tea’s caffeine may make bleeding more likely. If you suffer from a bleeding issue, avoid drinking green tea.

Tips And Tricks

Here are some pointers to remember whether you drink your green tea hot or cold:

• You can drink green tea by itself, in oatmeal and smoothies, or when cooking rice and steaming veggies.
• Green tea contains caffeine, which can elevate your heart rate and induce anxiety. Keep in mind that cutting out the caffeine could make green tea less antioxidant-rich.

• Remain in your system for as long as six hours, so steer clear of green tea right before bed. Think of having some food with one cup of green tea. Heartburn and an upset stomach might result from caffeine’s increased acidity in the stomach.
• While consuming green tea people are not careful about adding sugar into it. Adding too much sugar may cause heart disease, type 2 diabetes, and weight gain. As green tea helps in losing weight for this purpose you might not add the sugar but for gaining other benefits 2-3 teaspoons of sugar can be added.

Ideal Time For Drinking Green Tea

Green tea contains caffeine, a stimulant that keeps you awake and alert. For an energy boost in the morning, you can have one cup of green tea instead of coffee.