10 Evidence Based Benefits of Green Tea 2023 One of the healthiest beverages known to man, green tea is jam-packed with antioxidants. It has been suggested that it can aid in brain function and weight loss, decrease the risk of heart disease, and possibly even provide some protection against cancer. When it comes to superfoods, few are as well-known as green tea.
But how much do you really know about the contents of your cup? Essentially, green tea is created from the leaves of the Camellia synesis plant, just like any other non-herbal tea. The difference lies in its minimal processing: unlike black or oolong teas, green tea is produced using steam-dry methods that require a delicate touch.
10 Evidence Based Benefits of Green Tea 2023
This gentle process helps to preserve the nutrients and antioxidants that make green tea so highly regarded for its health benefits. In fact, traditional Chinese and Japanese medicine have used green tea for centuries, according to the National Center for Complementary and Integrative Health (NCCIH). Although green tea has been widely talked about for its advantages.
The NCCIH emphasizes that a significant portion of the data is inconclusive and further research is required. Additionally, Megan Casper, RDN, who operates Megan Casper Nutrition in New York City, highlights another crucial point: “Several studies on green tea employ green tea extract, which can be significantly more potent than a standard homemade brew.
10 Evidence Based Benefits of Green Tea 2023 Highlight
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1. Contains healthy bioactive compounds
Green tea is not just a drink that quenches thirst. The final beverage is a result of various healthy compounds present in the green tea plant (1Trusted Source). Polyphenols, natural compounds found in tea, offer numerous health benefits like controlling inflammation and aiding cancer treatment. Epigallocatechin-3-gallate (EGCG), a type of catechin, is present in green tea. Catechins are natural antioxidants that help prevent cell damage and provide other advantages.
To protect cells and molecules from free radicals, substances that decrease their formation can be used. Green tea contains EGCG, a potent compound with proven efficacy in treating illnesses and promoting health. High-quality green tea brands are recommended due to some low-quality brands having excessive fluoride. However, even lower quality brands still provide benefits.
2. May improve brain function 10 Evidence Based Benefits of Green Tea 2023
Green tea can improve brain function by increasing neuron firing and neurotransmitter concentration. Although it contains less caffeine than coffee, it still provides a response without the jittery effects of excessive consumption.
Caffeine in green tea enhances brain performance, including mood, alertness, and retention of information. Additionally, L-theanine present in green tea can reduce anxiety by increasing GABA activity and amplifying dopamine levels and alpha wave production in the brain.
According to reliable sources (9), research indicates that the combination of caffeine and L-theanine can produce synergistic effects, which can significantly enhance brain function (10, 11). As green tea contains both L-theanine and a small amount of caffeine, it may provide a gentler and distinct type of stimulation as compared to coffee. Several individuals have reported experiencing sustained energy levels and increased productivity after consuming green tea instead of coffee.
3. Increases fat burning 10 Evidence Based Benefits of Green Tea 2023
Green tea is a common component of fat burning supplements due to its ability to enhance metabolic rate and facilitate fat burning, as shown by research studies. In one study on 10 healthy men, green tea extract increased calorie burn by 4%. Another study on 12 healthy men found a 17% increase in fat oxidation for those who consumed green tea extract compared to those who took a placebo.
While some studies suggest that green tea may not affect metabolism, individual results and study design can vary (15Trusted Source). Caffeine, on the other hand, can enhance physical performance by releasing fatty acids and using them as energy. Reviews show caffeine can boost physical performance by 11-12% (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
4. Antioxidants may lower the risk of some cancers
The unregulated proliferation of cells is responsible for the onset of cancer, a leading cause of mortality worldwide. Studies indicate that chronic inflammation and consequent chronic diseases, including cancers, can ensue due to oxidative damage. To counteract such damage, antioxidants play a crucial role. Green tea is rich in potent antioxidants, making it an excellent dietary source.
Studies have linked green tea compounds with a decreased cancer risk.
- Drinking green tea can lower the risk of developing breast cancer by around 20-30%, as per a comprehensive review of observational studies. Breast cancer is one of the most common cancers in women.
- Drinking green tea may lower the risk of advanced prostate cancer in men, according to a study (22).
- Drinking green tea can reduce the risk of developing colorectal cancer by around 42%, as shown in an analysis of 29 studies. (23Trusted Source)
Several observational studies suggest that individuals who consume green tea are at a lower risk of developing various types of cancer. However, it is crucial to conduct more high–quality research to validate these findings (24, 25Trusted Source ). If you want to reap the maximum health benefits from your tea, it is advisable to refrain from adding milk to it. According to some studies, the addition of milk can diminish the antioxidant properties of certain teas (26Trusted Source).
5. May protect the brain from aging
Green tea has the potential to enhance brain function in the immediate term and safeguard it against aging. As per the 27Trusted Source, Alzheimer’s disease, which is a typical neurodegenerative ailment and the primary cause of dementia among seniors, can be prevented by green tea consumption.
Parkinson’s disease is a prevalent neurodegenerative condition that results in the demise of neurons responsible for producing dopamine in the brain. Multiple studies have indicated that catechin compounds present in green tea may exhibit several protective benefits on neurons in animal models and test tubes, which could potentially decrease the likelihood of dementia (28).
6. May reduce bad breath 10 Evidence Based Benefits of Green Tea 2023
Green tea’s catechins are known to provide advantages for one’s oral health. According to studies conducted in test tubes, catechins have the potential to inhibit the bacterial growth, thereby reducing the possibility of infections (31Trusted Source, 32, 33Trusted Source, 34Trusted Source).
In the mouth, a frequently occurring bacterium is Streptococcus mutans. It is responsible for creating plaque and is among the primary causes of tooth decay and cavities. Although research shows that catechins found in green tea can impede oral bacteria growth in laboratory settings, there is no proof that consuming green tea has similar outcomes (35Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source). Nonetheless, some evidence suggests that drinking green tea may help to alleviate bad breath (39Trusted Source, 40Trusted Source).
7. May help prevent type 2 diabetes
In recent decades, there has been a rise in the incidence of type 2 diabetes. Approximately one in ten Americans (41Trusted Source) are now affected by this condition. Type 2 diabetes is characterized by high blood sugar levels, which can result from insulin resistance or insufficient insulin production. Research indicates that green tea consumption may enhance insulin sensitivity and lower blood sugar levels (42Trusted Source).
In a study conducted on Japanese individuals, it was discovered that those who consumed the highest amount of green tea had a significantly reduced risk of type 2 diabetes by approximately 42% (43Trusted Source). Additionally, based on an analysis of 7 studies involving a total of 286,701 individuals, it was found that people who regularly drank tea had a lowered risk of diabetes by 18% (44Trusted Source).
8. May help prevent cardiovascular disease
Cardiovascular ailments, such as heart disease and stroke, are responsible for the highest number of fatalities globally (45). According to research, green tea has the potential to enhance key risk factors associated with these diseases. Drinking green tea may help improve overall cholesterol levels and reduce LDL (bad) cholesterol levels (46). Additionally, green tea has been shown to boost the antioxidant capacity of the blood, guarding the LDL particles against oxidation.
This is a critical step in preventing heart disease (47, 48). In light of its positive impact on risk factors, it comes as no surprise that individuals who consume green tea have a significantly lower chance of dying from cardiovascular disease – by up to 31% (49Trusted Source, 50, 51Trusted Source).
9. May help you lose weight 10 Evidence Based Benefits of Green Tea 2023
Considering green tea’s potential to temporarily increase metabolic rate, it is reasonable to assume that it may aid in weight loss. Multiple studies suggest that green tea consumption could potentially reduce body fat, particularly in the abdominal region (52, 53Trusted Source). A randomized controlled study lasting 12 weeks and involving 240 individuals with obesity supports this claim.
According to the study, individuals who were assigned to consume green tea experienced notable reductions in body fat percentage, body weight, waist circumference, and belly fat as compared to those belonging to the control group (as cited in 54Trusted Source). Nevertheless, certain studies do not exhibit any significant statistical evidence of increased weight loss with green tea. Hence, further research is required by scientists to validate this impact (as cited in 55Trusted Source).
10. May help you live longer 10 Evidence Based Benefits of Green Tea 2023
Considering the potential protective effects of certain compounds found in green tea against cancer and heart disease, it is plausible that consuming it could contribute to a longer lifespan. A study conducted on 40,530 Japanese adults over a span of 11 years revealed that individuals who consumed five or more cups of green tea per day had significantly lower mortality rates during the study period (source: 56Trusted Source).
- Women have a 23% lower rate of death from all causes, while men have a 12% lower rate.
- The risk of dying from heart disease is reduced by 31% in women and 22% in men.
- Women have a 42% lower risk of dying from stroke, while men have a 35% lower risk of the same.
According to a research conducted on 14,001 elderly Japanese individuals, it was observed that the ones who consumed the highest amount of green tea had a reduced risk of mortality by 76% over the course of the six-year study period (57).
The bottom line 10 Evidence Based Benefits of Green Tea 2023
Incorporating green tea into your daily routine may have various health advantages, such as making you feel better, aiding in weight loss, and reducing the likelihood of chronic illnesses.
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