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Considering that green tea has been a popular beverage for thousands of years, it must be doing something right. Still, a lot of individuals are curious about the effects of regular green tea consumption on the body.
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Drink Green Tea Every Day
Furthermore, you may be wondering just how much green tea is safe to ingest without going overboard in terms of negative consequences. Is green tea healthy for you then? We’ll discuss that science in more detail below, along with how much you’ll need to profit.
Health Benefits of Green Tea
May Reduce Inflammation
Your body naturally responds to injury and illness with inflammation. Although some degree of inflammation is typical in the short term, continuous inflammation may become chronic and build up throughout the body, which can lead to a variety of health issues including diabetes, cancer, high blood pressure, and heart disease. Fortunately, consuming that warm cup of green tea might aid in the control of inflammation.
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Green tea’s antioxidant profile is superb. Because of its high polyphenol content, it has extra anti-inflammatory and antioxidant qualities. In a research at Ohio State University, green tea extract was shown to reduce blood sugar, intestinal permeability, and inflammation in both healthy individuals and those with metabolic syndrome. The study had 40 participants.
Supports Brain Function
“Studies show tea consumption, along with a heart-healthy diet, may improve some brain function,” the American Heart Association states. Green tea contains an amino acid called L-theanine, which has been shown to enhance brain function by boosting memory and lowering anxiety.
“Those who took 100 milligrams of L-theanine made fewer errors in an attention task than those in the placebo group,” according to a 2012 Neuropharmacology research. Focus was also enhanced by consuming 50 mg of caffeine or by mixing L-theanine with caffeine.”
Might Improve Blood Sugar and Cholesterol Levels
Green tea supports good cholesterol, which may help protect against heart disease. Green tea may also lower blood sugar levels and possibly prevent type 2 diabetes, according to studies.
According to a study published in the Journal of the American Heart Association, tea may also lower low-density lipoprotein (LDL), sometimes known as “bad” cholesterol, and appears to slow down the aging-related decline in high-density lipoprotein (HDL), often known as “good” cholesterol. The potential cause of this cholesterol-lowering action of green tea is thought to be catechins, a kind of antioxidant.
Aids in Digestion
By removing the accumulation of gas in the colon, green tea may help to reduce bloating and the symptoms of gastrointestinal problems. In a Microbiology & Immunology research, ten participants who did not usually drink green tea drank it for ten days before quitting for seven days. According to the findings, drinking green tea boosted the amount of Bifidobacteria, a kind of beneficial bacteria in your stomach. This suggests that drinking green tea might serve as a prebiotic and enhance the environment in your colon.
May Reduce the Risk of Cancer
Green tea’s antioxidants, especially its polyphenols, help shield cells from oxidative damage, which is linked to a number of malignancies and chronic disorders. In the end, polyphenols may lower the risk of cancer by assisting in the prevention of free radical production, which might harm or kill cells.
Furthermore, despite variability among individuals evaluated, a study published in the journal Medicine found that frequent consumers of green tea had a 17% reduced risk of breast cancer than non-tea drinkers.
Potential Risks of Green Tea
Iron Deficiency
Green tea has much more health benefits in its natural condition than highly sweetened drinks, but excessive use might have unfavourable side effects. For instance, excessive tea consumption might induce an iron shortage because tea contains tannins, which can bind to iron and inhibit the digestive tract’s ability to absorb it.
Many individuals find that drinking a warm cup of tea after a meal aids with digestion. Green tea, however, may have the opposite impact. With the best of intentions, if you drink a cup of green tea after eating a meal high in iron, the tannins in the tea may prevent your body from absorbing this vital element.
How Much Green Tea Is Too Much?
It’s crucial to keep in mind that green tea contains caffeine, just like other caffeinated beverages. Excessive use of green tea may result in symptoms including headache, nausea, jitters, anxiety, restlessness, elevated heart rate, and difficulty falling asleep.
The Food and Drug Administration states that the maximum amount of caffeine that healthy individuals should ingest daily is 400 milligrams, or around 10 cups of green tea. However, each person has a different threshold for caffeine.
If there is too much honey or even extra sugar, the potential health advantages of green tea might be defeated. So watch how much sweetness you add, and if you want to enhance flavour without adding more sugar, think about using a piece of lemon.
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How to Make Green Tea
Bring water to a vigorous simmer, not a complete boil, around 170-185°F. Water brought to a boil has the ability to lessen the flavour of tea and maybe give it a bitter taste.
After the water is heated, pour it into a cup and add the tea leaves or tea bag.
Give it a three-minute steep. Take pleasure in your warm, but not hot, green tea.
Conclusion
Among its numerous health advantages, green tea may even help stave against heart disease, cancer, inflammation, and elevated blood pressure. However, achieving and maintaining balance is essential to health and wellbeing. All things in moderation, as the proverb says. Enjoy green tea in moderation to get the health advantages and stay out of situations where you might be vulnerable to negative consequences. In this sense, this cozy and warm drink may be a great complement to a healthy way of living.