Green Tea -
Inflammation is your body's natural reaction against injury and infection. While short-term inflammation is a normal part of life, prolonged inflammation can become chronic and accumulate throughout the body, potentially leading to a slew of health problems, such as heart disease, high blood pressure, diabetes and cancer.
Luckily, sipping on that cup of warm green tea may help contribute to the management of inflammation. Green tea has an excellent antioxidant profile. It is rich in polyphenols, which contribute additional antioxidant and anti-inflammatory properties. A study performed on 40 participants at Ohio State University found that green tea extract lowered blood sugar and decreased gut inflammation and permeability in both healthy people and people with metabolic syndrome.
According to the American Heart Association , "Studies show tea consumption, along with a heart-healthy diet, may improve some brain function. One study in Neuropharmacology revealed that "people who took milligrams of L-theanine made fewer errors in an attention task than those in the placebo group.
Drinking 50 mg of caffeine or combining the L-theanine and caffeine also improved people's focus. Green tea may help defend against heart disease by supporting healthy cholesterol.
Studies also show that green tea may reduce blood sugar levels and help prevent type 2 diabetes. Experts believe that catechins, one type of antioxidant found in green tea, may be responsible for this cholesterol-lowering effect.
Green tea can help to soothe the symptoms of gastrointestinal disorders and relieve bloating by eliminating the buildup of gas in the intestine.
The results revealed the proportion of Bifidobacteria a type of good bacteria in your gut increased proportional to green tea consumption, which means that green tea consumption might help act as a prebiotic and improve the colon environment.
The antioxidants found in green tea, particularly polyphenols, aid in protecting cells from oxidative damage, a factor that contributes to several chronic illnesses and cancers. Polyphenols can help prevent the formation of free radicals that may cause damage to or the death of cells, which may ultimately reduce the risk of cancer.
While green tea, in its natural state, is much more beneficial to one's health than heavily sweetened beverages, a person may face negative side effects if they consume too much. For example, drinking too much tea may lead to an iron deficiency because tea is rich in tannins, which can bind to iron and prevent it from being absorbed in the digestive tract.
Many people enjoy a warm cup of tea after a meal to help encourage digestion. However, green tea can have the opposite effect.
If you follow up an iron-rich meal with a cup of green tea with the best of intentions, the tannins may prevent your body from absorbing this important mineral. It's important to remember that green tea is not caffeine-free , and similar to other caffeinated drinks, consuming too much green tea can cause symptoms such as anxiety, restlessness, jitters, headache, nausea, increased heart rate or trouble sleeping.
While everyone has different sensitivity levels to caffeine, the Food and Drug Administration cites milligrams per day —about 10 cups of green tea—as the maximum amount of caffeine healthy adults should consume each day.
The promising health benefits of green tea may be negated with the inclusion of added sugar or even an excess amount of honey. Boiling water can potentially reduce the flavor properties in tea, and might make it taste bitter.
Once warm, add the water to a mug and then add the tea leaves or tea bag. Steep for three minutes. Enjoy your green tea warm, but not piping hot. For most people, drinking green tea in moderate amounts each day is safe.
Drinking three to five cups per day is a safe zone for reaping all of the health benefits it offers, without entering a space of excess where potential risks exist. The best time of day to drink green tea is in the morning or early afternoon so the caffeine will not impact a healthy sleep routine, and one to two hours after meals to help aid in digestion.
Several studies have found that green tea helps lower blood pressure. Scientists at the University of California found that antioxidants in tea help open ion channels, which can relax the muscles that line blood vessels. When the cells relax, the blood vessels dilate and, as a result, blood pressure is reduced.
Those with an iron deficiency may want to limit or completely avoid green tea. The tannins in the tea can bind to iron and prevent your body from absorbing it, which could escalate this issue. Additionally, those who avoid caffeine should avoid green tea. Instead, opt for teas that are completely caffeine-free, such as peppermint and chamomile.
Green tea has many health benefits and may even help protect against cancer, heart disease, inflammation and increased blood pressure.
However, health and wellness is about finding and maintaining balance. As the old saying goes, all things in moderation. In order to reap the health benefits and avoid entering a space where you may be at risk for potential adverse effects, enjoy green tea at a moderate level.
This way, this warm and comforting beverage can be a lovely addition to a healthy lifestyle. Use limited data to select advertising. And drinking green tea may even help you lose weight.
The caffeine and catechins it contains have been shown to boost your metabolism and increase fat burning 9 , Overall, studies indicate that consuming green tea can help you burn an additional 75— calories per day Although this may seem like a small amount, it can contribute to significant weight loss over the long term.
Summary: The compounds in green tea can have powerful effects on health, including a decreased risk of cancer, diabetes and heart disease. Studies that explore the benefits of green tea show conflicting evidence about exactly how much you should drink each day. Some studies show health benefits in people who drink as little as one cup per day, while other studies deem five or more cups per day to be optimal 15 , Green tea may help lower the risk of several diseases.
However, the optimal amount to drink may depend on the disease. One thing most studies have found is that green tea drinkers are in better health than those who do not drink tea at all. Summary: The amount of tea required for health benefits varies greatly among studies. Drinking a minimum of three to five cups of green tea per day seems to work well, but the optimal amount may vary from one person to the next.
The caffeine and catechins in green tea are well known for their health benefits, but they can also cause side effects for some people, especially in large doses. Consuming too much caffeine can increase feelings of anxiety, interfere with sleep and cause stomach upset and headaches in some people 27 , 28 , 29 , 30 , Consuming large amounts of caffeine while pregnant may even increase the risk of birth defects and miscarriage Based on current research, everyone, including pregnant women, should not consume more than mg of caffeine daily However, one review looked at over studies and found that healthy adults who consumed up to mg of caffeine per day did not experience adverse effects The amount of caffeine in one cup of green tea varies depending on the amount of tea used and the length of time the leaves steep.
One study found that the caffeine content of 1 gram of green tea ranged from 11—20 mg A single serving is usually measured at 1 tablespoon 2 grams of tea leaves per 1 cup ml of water. Assuming each cup of tea is approximately 1 cup ml , this means the average cup of green tea contains about 22—40 mg of caffeine.
The catechins in green tea may reduce your ability to absorb iron from foods In fact, consuming catechins in large quantities may lead to iron deficiency anemia Infants, young children, women who are pregnant or menstruating and individuals who have internal bleeding or are undergoing dialysis are all at an increased risk of iron deficiency.
The catechins in green tea can also interfere with certain medications and decrease their effectiveness. For example, studies indicate that green tea may inhibit the effectiveness of certain heart and blood pressure medications Drinking green tea may also decrease the effects of certain medications used to treat anxiety and depression 38 , Toxic effects are most common when people take green tea supplements , which have a much higher concentration of catechins than green tea itself Summary: When consumed in moderation, green tea is safe for most people.
You may want to limit or avoid it if you have iron deficiency or are pregnant, nursing or taking medications for anxiety disorders or heart conditions. Regularly drinking green tea can help you lose weight and reduce your risk of several diseases, including diabetes, heart disease and cancer.
Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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