10 health benefits of green tea

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Green tea is a little bitter, but it is good for your health. This is why you should drink green tea. Here are some of the health benefits of green tea.

Green tea is the preferred choice for people who are watching their weight or just prefer to lead a healthy lifestyle. Known for being one of the least processed types of tea, it comes from the unfermented leaves of the Camellia sinensis bush. It has a light color and a slightly bitter flavor. Rich in antioxidants, green tea can help reduce the risk of chronic diseases and be good for skin health. Read on to know the health benefits of green tea along with its side effects.

Nutritional value of green tea

According to US Department of Agriculture100 grams of green tea contains the following nutrients –

  • Water: 99.9g
  • Energy: 1 kcal
  • Energy: 4kJ
  • Protein: 0.22g
  • Thiamine: 0.007 mg
  • Riboflavin: 0.058 mg
  • Niacin: 0.03 mg
  • Vitamin B-6: 0.005 mg
  • Caffeine: 12 mg
Green tea has antioxidants. Image courtesy: Freepik

What are the health benefits of green tea?

Drinking green tea is good for your health for the following reasons:

1. Rich in antioxidants

Green tea contains polyphenols like catechins, which fight cellular damage caused by free radicals, says clinical nutritionist Shabana Parveen. This helps maintain the overall health of the gold.

2. Better brain function

Caffeine and the amino acid L-theanine in green tea can improve brain function, improving mood, alertness, reaction time and memory. Green tea may also reduce the risk of dementia and Alzheimer’s disease, according to 2019 research published in Nutrients Daily.

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3. Helps with weight loss

Green Tea does not contain carbohydrates or sugars that can lead to weight gain. In fact, it can speed up metabolism and help burn fat, making it a great option for controlling weight, says the expert.

4. Heart health

Regular consumption of green tea can reduce bad cholesterol (LDL) levels and reduce the risk of cardiovascular disease. A 2008 study published in Current Medicinal Chemistry The magazine found that catechins may be the components in green tea that have protective effects when it comes to cardiovascular health.

5. Lower risk of type 2 diabetes

This type of tea can help improve insulin sensitivity and reduce blood sugar levels. This can help lower your risk of developing type 2 diabetes, says Parveen.

6. Oral health

The catechins in green tea help inhibit the growth of bacteria, which can be blamed for various dental problems, such as cavities. Drinking green tea can reduce the risk of infections and improve oral health.

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7. Cancer prevention

A 2006 survey published in Carcinogenesis magazine indicated that there is an association between green tea consumption and a lower risk of breast cancer. Antioxidants in green tea can provide protection against different types of cancer by inhibiting the growth of cancer cells and reducing the spread of tumors.

8. Skin health

The antioxidant and anti-inflammatory properties of green tea can help
promoting healthier skin. They can prevent skin aging, acne and inflammation, says the expert.

9. Better digestive health

The compounds in green tea can help alleviate digestive problems. Therefore, if you have problems such as bloating, constipation and inflammatory bowel diseases, drink green tea.

10. Stress reduction

The combination of L-theanine and caffeine can have a calming effect on you. It can help reduce stress and promote relaxation, says the expert. So, drink when it gets too stressful in life!

How much green tea should you drink a day?

The ideal amount of green tea It varies depending on certain factors, such as individual caffeine tolerance, general health, and specific health goals. Typically, consuming 2 to 3 cups a day provides a moderate dose of antioxidants and other beneficial compounds without excessive caffeine intake, says Parveen. Having more than this can lead to adverse effects like insomnia or increased heart rate for some people.

A cup of green tea with mint leaves
Drink green tea in moderation. Image courtesy: Freepik

Best time to drink green tea

The best time to drink green tea depends on personal preferences and health goals. However, many people find that consuming green tea in the morning or before meals provides the best benefits. In the morning, green tea can help boost metabolism and provide a natural boost of energy due to its moderate caffeine content. Drinking before meals can improve digestion and help control appetite, promoting weight control. You can sip green tea in the afternoon as it can offer a calming effect, reducing stress and improving focus.

What are the side effects of green tea?

Green tea offers several health benefits, but excessive consumption or sensitivity to its components can cause some side effects. These include –

  • Caffeine-related problems such as insomnia, nervousness and increased heart rate.
  • Some individuals may also experience stomach discomfort, acid reflux, or nausea due to the tannins and caffeine in green tea.
  • Green tea may interfere with iron absorption, potentially affecting individuals with iron deficiency anemia.
  • Excessive caffeine intake can cause headaches in sensitive individuals.
  • It can impair calcium absorption, affecting bone health.
  • Pregnant women should be cautious due to the high levels of caffeine in green tea as it may pose risks during pregnancy.

Drinking green tea can be good for your heart and skin health and help you control your weight. But be sure to take it in moderation, especially because of its caffeine content, which can have side effects.

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