If you are looking for an alternative to your coffee that has high amounts of caffeine or looking for an alternative to that high-calorie munching, you’ve landed at the right place.
Green Tea has been a hot topic for a while now. Many researchers have stated evidence based health benefits of green tea are not just a beverage, but an extraordinary drink with medicinal and healing properties.
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What is Green Tea
Green tea has been consumed for ages. It is said to have been consumed for 3000 years, especially in countries of Japan, China, Vietnam, and India.
Surprisingly, many researchers have mentioned health benefits of green tea not only help in maintaining a healthy body weight and preventing diseases, but it also helps in increasing longevity.
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Why Green Tea Over Any Other Tea?
Green Tea is said to have more health benefits than any other kind of tea because of its method of processing.
Processing of green tea does not involve fermentation, which allows green tea to retain its antioxidants, polyphenols, and many other nutritious substances. The minimal processing leaves the nutrients unscathed.
Another reason why you should choose green tea over any other tea is that green tea is a low-calorie (almost zero calories) and no-sugar drink (although adding sugar or artificial sweetener is an option).
Also, green tea has a relatively lesser amount of caffeine compared to other types of tea. Unsweetened brewed green tea contains 25-40 mg of caffeine, while black tea contains 50 mg and coffee contains 90 mg of caffeine.
So yay! You’ve found your alternative for that extra dose of caffeine that you crave for.
It is a cup of pure bliss, with zero carbs, zero fats, and zero sugar, but lots and lots of nutrients. (Wow, people!! Is there anything better than this!!)
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10 Evidence Based Benefits of Green Tea
Green tea, a humble beverage enjoyed for centuries, is packed with powerful antioxidants and nutrients that offer a wealth of health benefits. Here are 10 evidence-based benefits of green tea, backed by scientific research:
1. Powerhouse of Antioxidants
Green tea is brimming with polyphenols, a type of antioxidant with potent anti-inflammatory and cell-protective properties.
These antioxidants, particularly catechins like EGCG, combat free radical damage linked to chronic diseases like cancer and heart disease.
2. Boosts Brain Function
Green tea’s unique combination of caffeine and L-theanine, an amino acid, enhances cognitive function, memory, and alertness.
L-theanine counteracts the jitters often associated with caffeine, promoting a calm focus and improved concentration.
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3. Improves Heart Health
Green tea can significantly lower bad LDL cholesterol and triglycerides while raising good HDL cholesterol, reducing the risk of heart disease and stroke. Its anti-inflammatory properties also benefit cardiovascular health.
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4. May Aid Weight Management
Green tea can modestly boost metabolism and fat burning, potentially aiding weight management efforts. It can also help regulate blood sugar, further supporting weight control.
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5. Reduces Inflammation
Chronic inflammation is linked to various health problems. Green tea’s polyphenols possess potent anti-inflammatory properties, potentially reducing the risk of conditions like arthritis, inflammatory bowel disease, and certain cancers.
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6. Promotes Dental Health
Green tea’s catechins can fight bacteria that cause cavities and gum disease, promoting oral health and fresh breath. It can also inhibit the growth of the bacteria responsible for bad breath.
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7. May Protect Against Cancer
Studies suggest that green tea’s antioxidants may play a role in cancer prevention and even slow the growth of existing cancer cells. However, more research is needed to confirm these findings.
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8. Enhances Skin Health
Green tea’s anti-inflammatory and antioxidant properties can benefit skin health. It may help protect against sun damage, reduce wrinkles, and improve overall skin appearance.
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9. Promotes Relaxation and Stress Relief
L-theanine in green tea promotes the production of calming neurotransmitters like GABA, reducing stress and anxiety. Sipping a cup of green tea can be a simple yet effective way to unwind and de-stress.
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10. May Increase Longevity
Observational studies suggest that regular green tea consumption may be associated with a lower risk of death from various causes, potentially increasing lifespan.
It also prevents incurable diseases like Alzheimer’s and Parkinson’s.
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Side Effects of Green Tea
Green tea, despite its numerous health benefits, does have some potential side effects to be aware of, especially when consumed in large amounts or if you have certain health conditions. Here’s a breakdown of the main side effects:
Caffeine-related Side Effects of Green Tea
- Anxiety and nervousness: Green tea contains caffeine, albeit less than coffee or black tea. People sensitive to caffeine may experience anxiety, nervousness, and jitteriness after consuming green tea, especially in high doses.
- Insomnia: The caffeine in green tea can interfere with sleep, particularly if consumed late in the day. Individuals with existing sleep problems might experience worsened insomnia.
- Headaches: Excessive green tea consumption may trigger headaches in some individuals due to its caffeine content.
Digestive Issues Related Side Effects of Green Tea
- Stomach upset: Green tea contains tannins, which can irritate the stomach lining. This can lead to nausea, indigestion, and constipation, especially when consumed on an empty stomach or in strong concentrations.
- Diarrhea: In high doses, green tea’s laxative effect can cause diarrhea. This is more likely in individuals with sensitive digestive systems.
Other Side Effects of Green Tea
- Iron absorption: Tannins in green tea can interfere with iron absorption from food. If you have iron deficiency or anemia, consult your doctor about spacing out green tea consumption from iron-rich meals.
- Liver damage: High doses of green tea extract, particularly in supplement form, may pose a risk of liver damage in some individuals. Always consult a doctor before taking green tea supplements.
- Blood pressure and heart rate: Green tea can slightly raise blood pressure and heart rate. Individuals with existing heart conditions should be cautious about their green tea intake and consult their doctor.
- Interactions with medications: Green tea can interact with certain medications, such as blood thinners and anxiety medications. If you take any medications, talk to your doctor before adding green tea to your diet.
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General Tips Before Consuming Green Tea
- Moderation is key: Limit your daily green tea intake to 2-3 cups (500-750ml) to minimize the risk of side effects.
- Listen to your body: Pay attention to how green tea affects you and adjust your intake accordingly. Stop if you experience any bothersome side effects.
- Consider decaffeinated options: If you’re sensitive to caffeine, choose decaffeinated green tea to enjoy its benefits without the jitters.
- Consult your doctor: If you have any pre-existing health conditions or concerns about side effects, talk to your doctor before increasing your green tea intake.
Remember, green tea is generally safe for most people when consumed in moderation.
However, it’s crucial to be aware of potential side effects and adjust your intake based on your individual needs and sensitivity.
By exercising caution and listening to your body, you can enjoy the numerous benefits of green tea without compromising your health.
How to Drink Green Tea
There are different types of green tea like green tea bags, green tea powder, bottled or sweetened with sugar or artificial sweetener, green tea supplements, etc.
The most effective ones are green tea powder and green tea bags (prepared without sugar) in the same order. It is recommended to have it in lukewarm (60-70 degrees) rather than boiling water.
The best time to take green tea is after 30-40 minutes after a meal. It is recommended to not consume it right after meals because it may inhibit the absorption of certain important nutrients.
There are plenty of brands selling out green tea trying to prove their best. They sell it in different flavors like ginger, lemon, honey, fruit-flavored, etc.
The ones with no added preservatives and all-natural and organic are recommended.
One can have up to 5 cups of green tea (without sugar) per day to obtain its optimal benefits. Exceeding five cups per day may lead to other health issues like kidney stones.
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Why Green Tea
No doubt green tea is an absolute medical and refreshing drink, but anything that’s too much is too bad. So it is extremely important to consume it in the right way and quantity.
If you are someone with a chronic disease or any critical health condition, consulting a doctor before adding green tea to your routine diet is recommended.
Remember, while green tea offers numerous health benefits, it’s crucial to enjoy it in moderation.
Excessive consumption can lead to side effects like anxiety, insomnia, and stomach upset due to its caffeine content. Consult your doctor if you have any concerns about incorporating green tea into your diet.
We hope this comprehensive overview of the evidence-based benefits of green tea inspires you to explore this ancient beverage and its potential to enhance your well-being.
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Health Benefits of Green Tea: FAQ
What is a green tea
Green tea is an absolute medical and refreshing drink, but anything that’s too much is too bad. So it is extremely important to consume it in the right way and quantity.
The best time to drink green tea for weight loss
The best time to take green tea is after 30-40 minutes after a meal. It is recommended to not consume it right after meals because it may inhibit the absorption of certain important nutrients.
Benefits of decaf green tea
Major benefits of decaf green tea are its antioxidant effects, ability to enhance memory, and help to shed fat.
Green tea benefits for women
It is a cup of pure bliss, with zero carbs, zero fats, and zero sugar, but lots and lots of nutrients.
Does green tea dehydrate you
One can have up to 5 cups of green tea (without sugar) per day to obtain its optimal benefits. Exceeding five cups per day may lead to other issues like frequent urination, Which leads to dehydration.
How long does green tea last
Loose-leaf Green Tea unopened = +6 Months
Loose-leaf Green Tea open = -12 Months
Can green tea help you lose weight
Yes
The presence of polyphenols in green tea helps in fat oxidation, thus increasing the pace at which our body converts food into calories.
Thus green tea aids in maintaining a healthy body weight by increasing the rate of metabolism and energy expenditure.
Does green tea have calories
Green tea is a low-calorie (almost zero calories) and no-sugar drink (although adding sugar or artificial sweetener is an option).
How much green tea should I drink a day
One can have up to 5 cups of green tea (without sugar) per day to obtain its optimal benefits. Exceeding five cups per day may lead to other health issues like kidney stones.
What does green tea do to your body
1. Green Tea Increases Metabolism
2. Antiviral and Antibacterial in Nature
3. Helps in Relaxing
4. Prevents Tooth Decay
5. Prevents Type 2 Diabetes (unsweetened green tea)
6. Prevents Blood Pressure and Cholesterol
7. Prevents Depression
8. Helps in Skincare
9. Prevents Heart Diseases
10. Green Tea Improves Memory
Can I drink green tea while pregnant
One cup in a day. It is good to avoid herbal teas in pregnancy. Because green tea contains a high amount of caffeine and reduces folate absorption.
Does green tea break a fast
No, You can have green tea
Green tea does not have any food items or do not contain it. You should avoid any food (अन्न).
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