What Is Green Tea?
Most people start their day with tea, and if we talk about the healthiest option of tea, then green tea comes first. This tea contains abundant antioxidants and beneficial polyphenols.
Is green tea good for you? Consumption of this tea protects against many dangerous diseases such as cancer.
This tea was used in Chinese and Indian medicines to prevent bleeding and to heal wounds. It improves digestion, mental, and heart health. By this, the temperature of the body can also be controlled.
This tea is beneficial in reducing weight. This tea has a positive effect on liver-related disorders, type 2 diabetes, and Alzheimer’s. Studies suggest that this tea contains high amounts of polyphenols, which help to destroy cancerous cells and prevent them from growing (1).
Types of Green Tea:
Green tea is commonly produced and consumed in various types of beverages. This tea has a variety of production, cultivation, and harvest time. The major of which is the following.
Sencha: It is the most widely consumed and a well-known type of green tea. It made by the standard process in which tea leaves prepared by drying the leaves in sunlight or by steaming.
Gyokuro: It is grown in the shade instead of full sun and is different from sencha. Tea bushes covered with a cloth or reed screen about 20 days before picking.
Fukamushi Sencha: Fukamushi means “boiled for a long time,” a type of green tea that boiled longer than sencha. As the leaves are fully exposed to the heat of steam in this process, they become powdery, and the tea taste increases and the color becomes dark green.
Kabusecha: About a week before picking, the kabusecha bushes are covered with cloth to protect them from the most sunlight.
Matcha: It is also a type of green tea. It made from old tea leaves.
Green Tea Nutrition Facts –
Tannins (Catechins) – antioxidant, antibacterial and detoxicates properties
Caffeine – relieve stress, Weight loss
B Vitamins – B1, B2, pantothenic acid, niacin, digestive fluids
Vitamin C – resistance to disease
Vitamin E – anti-aging properties
Theanine – amino acid
Plant pigments – Green Flavors
Alkalinity – calcium, zinc, potassium, molybdenum, and, nickel
Fluorine – for teeth
Saponins – anti-inflammatory properties
Green Tea Is Available In Many Types:
Bottled (sweetened with sugar or an artificial sweetener)
Teabags (in single tea bags)
Tea leaves (as loose-leaf)
Green tea filler (tea supplements, which are sold in capsule form or liquid extracts)
How Many Calories In Green Tea-
Green tea indeed contains zero calories, but when mixed with water, it gives 2-2.5 calories. Because it is very low, it is considered zero.
But when you add milk or sugar to it, you increase its calories. It tastes good, but it may not be useful if you lose weight.
When you add a spoon of sugar to it, it gives you about 16 calories.
But when you add one spoon of honey to it, it becomes about 21 calories.
How Much Caffeine In Green Tea-
One cup (8-ounce = 236 ml) of green tea contains about 25-30 mg caffeine, which is less. The caffeine found in green tea is ½ of the caffeine found in black tea and one ¼ of the caffeine found in coffee (2).
It has been found in studies that the maximum caffeine can be up to 400 mg. However, it is too much, and it can have terrible results.
I will recommend you that caffeine intake should not exceed more than 250 mg.
What Is The Best Time To Drink Green Tea-
- Avoid taking green tea first thing in the morning and do not take it before breakfast.
- Drink green tea after an hour of breakfast and lunch.
- Is green tea before bed good or Bad? Do not drink green tea late at night because the caffeine added to it can cause insomnia. Also, caffeine increases the metabolism of the body so that our collection is always in active mode.
- It is said to drink green tea at least half an hour before exercise. It has been found that this tea improves your performance and increases your stamina.
How To Make Green Tea-
- First, boil water.
- Then put green tea leaf or tea bag in a cup.
- Add a spoonful of leaves or a teabag to a cup.
- Then pour boiled water directly into this cup.
- Stir the tea once.
- Cover the cup of tea for two to and half minutes.
- Tea can be bitter if kept for more than two minutes.
- Then sieve the tea or remove the teabag.
Benefits Of Green Tea
In traditional Chinese and Indian medicine, this tea used to control body temperature, control bleeding, heal wounds, aid digestion, and improve heart and mental health
According to studies, this tea can have positive effects on weight loss, liver disorders, type 2 diabetes, Alzheimer’s disease, and other problems (3).
This tea provides relief from many common health problems and reduces the risk of many chronic diseases and severe health problems.
Due to its many health benefits, it can do wonders for your health. Just three to four cups of this tea can be very beneficial for your health. Let’s know the main health benefits of drinking green tea.
Benefits of Green Tea for the Brain –
Our brain needs healthy blood vessels to function correctly. According to a Swiss study, people who drink this tea regularly have more activity in the working-memory area of their brains.
The bio-active compounds present in this tea can have a positive effect on neurons, reducing the damage caused by diseases such as Alzheimer’s and Parkinson’s. Drink one or two cups daily just to enhance your memory and ward off disease (4).
Benefits of Green Tea to Prevent Hair Loss –
You can use this tea to reduce hair problems because it contains some powerful antioxidants, which can help to strengthen your hair by reducing issues.
This tea contains vitamin B (panthenol), which reduces the split end, softens your hair, and increases your hair follicle.
According to research by scientists, this tea contains the antioxidant “EGCG” (or epigallocatechin gallate), which can enhance hair growth. The properties of this tea help prevent hair loss and strengthen the growth of new hair (4).
Drinking a few cups every day will reduce your hair loss and grow again. Also, applying fresh green tea on your wet hair and washing it after ten minutes will help reduce problems like dandruff and dry head. It should be used 2-3 times a week for a few months.
Benefits Of Green Tea For Healthy Teeth –
Drinking green tea makes teeth healthy and reduces the chances of teeth worm.
This tea contains natural fluoride, polyphenols, and catechins, which can effectively kill bacteria. Various types of problems like dental caries, the stench of teeth, and worm in teeth can also be avoided.
According to studies, catechins found in green tea can inhibit the growth of bacteria called Streptococcus mutans. These Streptococcus mutans are harmful bacteria to the mouth that cause plaque formation in the mouth, and plaque can cause problems such as dental caries, the stench of the breath, and worm in teeth.
According to a study published in the European Journal, drinking one or more cups of green tea a day reduces tooth loss. However, the oral benefits of this tea are reduced by adding sugar, honey, or other sweeteners.
Benefits Of Green Tea For Weight Loss –
Several studies have proven that daily use of one cup of green tea can reduce body fat (especially in the abdominal area).
It can reduce body fat percentage, body weight, and waist fat. The catechins present in this tea produce heat in the body, which also helps in burning excess calories.
Can green tea reduce belly fat? Yes, It can be beneficial for weight loss by helping to increase body metabolism. This tea contains caffeine and is a type of flavonoid called catechin, which is an antioxidant (5).
Catechin helps to break down excess fat, while both catechin and caffeine help keep the body fit by increasing energy in the body.
The combination of caffeine and other compounds in tea increases metabolism, causing the body to lose fat quickly.
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Benefits Of Green Tea For Diabetes –
Green tea stabilizes blood sugar levels in people who have diabetes. Compounds such as polyphenols and polysaccharides present in this tea can be useful for both types of diabetes.
This tea can increase insulin production in the pancreas, regulate blood sugar levels, and absorb glucose in people with type 1 diabetes. In type 2 diabetes, frequent increases in blood sugar often lead to complications in the eyes, heart, and kidneys, this tea prevents this growth (6).
Green tea is one of the best things for a person with diabetes, so a person with diabetes must include it in their diet.
Benefits Of Green Tea For Lower Cholesterol –
This tea effectively reduces bad cholesterol in the blood. It also improves the ratio of bad cholesterol and good cholesterol (7).
What happens if I drink green tea every day? Studies on the effect of drinking green tea on cholesterol levels suggest that it lowers low-density lipoprotein (LDL) cholesterol, i.e., “bad” cholesterol levels (8).
It also helps in increasing high-density lipoprotein (HDL), i.e., “good” cholesterol levels.
Also, this tea keeps the arteries clean, thereby reducing the risk of heart attack or stroke.
Benefits Of Green Tea In High Blood Pressure-
Regular intake of this tea can reduce the risk of high Blood pressure is usually caused by angiotensin-converting enzyme (9).
Angiotensin-converting enzyme (or ACE) is produced from the kidney. Many drugs are available as ACE inhibitors to control blood pressure, but this tea acts as a natural ACE inhibitor and regulates blood pressure.
In fact, according to studies published in the Archives of Internal Medicine, Those who used to consume one or two cups of green tea regularly for about a year are 46% less affected by the risk of high blood pressure than those who do not consume this tea.
Green Tea To Prevent Aging –
Is green tea anti-aging? The antioxidants are available inside this tea to protect the skin from harmful free radicals. They treat skin diseases by promoting longevity.
Also, help in the fight against various signs of aging. This is why this tea is used in many beauty products. Studies have shown that this tea can also reduce sun damage.
One study analyzed the typical Japanese diet and concluded that this tea might increase life expectancy.
This tea positively affects health, which keeps the body healthy, which increases the chances of long-term survival.
Benefits Of Green Tea In Cancer-
Researchers believe that this tea has high levels of polyphenols which help kill cancer cells and prevent them from growing. However, how green tea affects cancer cells is not yet completely clear (10).
A study done on animals in the laboratory by the National Cancer Institute found that the polyphenols present in tea can prevent tumors from growing and help reduce UV rays.
Several studies have found that antioxidants included in this tea reduce the risks of various types of cancer such as breast, prostate, ovarian, colorectal, pancreatic, bladder, lung, skin esophageal and colon cancer.
Antioxidants in this tea are a hundred times more effective than vitamin C and twenty-four times more effective than vitamin E. Drinking four cups of a day can have anti-cancer benefits.
- colorectal (bowel)
- esophageal (throat)
Green Tea For Strong Bones –
It contains a high amount of fluoride, which helps in maintaining the strength of bones. Regular consumption of this tea reduces the risk of bone fractures. It helps in increasing the activity of bone-building cells. Drink 3-4 cups daily to maintain bone density (14).
Benefits Of Drinking Green Tea Under Stress
A study conducted on mice found that polyphenols present in Green-Tea produce antidepressant effects (15). Its antidepressant properties may prove beneficial in stress conditions.
On the other hand, the caffeine present in this tea can also play an essential role in treating stress.
Benefits Of Green Tea For Skin
Is green tea good for skin? Along with health, green tea also has benefits for the skin. Studies on animals have shown that consumption or use of this tea extracts may reduce the risk of skin tumors due to harmful ultraviolet rays (16).
It also has anti-inflammatory properties, which can act like anti-cancer. The polyphenol epigallocatechin-3-gallate (EGCG, epigallocatechin-3-gallate) present in it may be responsible for this.
Research has shown protective effects of EGCG on oxidative stress caused by UVB (Ultraviolet Radiation) when used on mice skin. Oxidative stress affects the skin negatively.
However, small human study has been done to know its better effects on humans, so further research on this topic still needs to be done.
Keeping in mind its benefits, every person should consume it at least twice a day. It is very beneficial for health, but its overdose should be avoided, many companies are providing bottled pack green tea. Still, they contain a lot of preservatives and artificial sweeteners, which are not suitable for our health; drinking them regularly increases the blood sugar level of your body, and soon you become a victim of diabetes. The easiest way to avoid all this is to buy a packet of green tea from the market and make it at home.