Advantage and disadvantages of green tea
Green tea is the most popular healthy beverage in the world. It is obtained from
the Camellia Sinensis plant. Green tea contains catechins that have
science-proven health benefits. This post discusses the best benefits of green
tea and why you should drink it regularly. Keep scrolling.
Green tea facts
Green tea was discovered in China in 3000 BC. It was popularized in Japan and
India by Buddhist monks who traveled and drank green tea for meditation and
health benefits.
All teas (black tea, oolong tea, matcha tea, etc.) are obtained from the same
plant, i.e. Camellia sinensis. However, green tea is less processed and oxidized
than black and Pu-erh teas. Therefore, it is richer in phenolic compounds and
other nutrients.
Green tea is loaded with antioxidants called There are four types of catechins:
Epicatechin (EC)
Epicatechin-3-gallate (ECG)
Epigallocatechin (EGC)
Epigallocatechin-3-gallate (EGCG)
Of these four, EGCG is the most effective at combating various diseases and
health problems.
Let's find out why green tea is good for you.
health benefits of green tea, backed by science
EGCG-rich green tea helps you lose weight.
Approximately one-third of the world's population is overweight or obese.
Fortunately, the EGCG in green tea helps to lose weight (0.6 kg–1.25 kg),
decrease body fat (0.5 kg–1.8 kg), and reduce waist size (9). Here's how green
tea can help you lose weight and get rid of belly fat:
a.) Increases metabolism and fat oxidation: Green tea catechins and caffeine
activate metabolism and induce rapid oxidation of fats (fat is broken down into
fatty acids). One study found that green tea extract (GTE), which is high in
EGCG, stimulated genes that break down fat. Another study found that EGCG in
green tea reduced 37% of visceral fat by decreasing lipid absorption.
b.) Induces thermogenesis: Green tea extract (GTE) induces thermogenesis
(the production of body heat), which leads to weight loss. The caffeine and
catechins in green tea also aid prolonged thermogenesis by inhibiting the
enzyme catechol-O-methyltransferase.
c.) Reduces Hunger: The EGCG and caffeine in green tea help reduce appetite
by regulating hunger genes and hormones. Scientists found that EGCG reduced
levels of the hunger hormone, leptin. This led to a 60% decrease in food
consumption and a 21% body weight loss in lab rats.
d.) Improves physical performance: EGCG in green tea and/or green tea
extract helps reduce fatigue in athletes. This, in turn, improves physical activity
and performance and reduces recovery time. Green tea extract also helps
prolong exercise resistance by 8–24%.
e.) Zero calories: Green tea has no calories. People who follow a weight loss
diet don't have to worry about consuming too many calories if they drink
2-3 cups of green tea a day.
Bottom line: Green tea is good for weight loss as it stimulates metabolism,
helps melt fat, and improves physical performance.
Green tea's antioxidants may help fight certain types of cancer.
Uncontrolled cell division and the spread of abnormal cells cause cancer. It is
the second leading cause of death in the U.S. The powerful antioxidants in
green tea can help fight cancer by removing harmful free radicals that cause
oxidative damage to cells and DNA.
a.) Breast cancer: EGCG helped reduce the risk of breast cancer by 19% and
recurrence by 27%. The anticancer properties of green tea may help reduce
breast cancer expression and levels of reactive oxygen species (ROS).
EGCG reduces the activity of oncogenes (cancer genes) and the proliferation
of cancer cells.
b.) Colon cancer: Green tea also helps reduce the risk of colon cancer in
non-smokers. A 2 g increase in green tea intake showed a 12% reduction in
the risk of colon cancer. In another study, scientists found that people who
drank green tea for six months had a 17% lower risk of digestive cancers.
c.) Nasopharyngeal cancer: The EGCG found in green tea reduces the risk
of nasopharyngeal (head and neck) cancer. prevents the proliferation, migration,
and death of cancer cells (apoptosis).
d) Cervical and prostate cancers: EGCG suppresses the proliferation
of cervical cancer cells. Drinking at least five cups of green tea a day
helps reduce the risk of prostate cancer in men.
e.) Lung cancer: Drinking at least three cups of green tea a day can also reduce
the risk of lung cancer in smokers. EGCG helps stop lung cancer cell proliferation
and detoxify environmental toxins and carcinogens.
Bottom Line: EGCG in green tea is a powerful anti-cancer agent. It reduces
oxidative damage, prevents uncontrolled cell growth and migration, and induces
the death of cancer cells.
3. Green tea may reduce insulin resistance and diabetes risk:
Diabetes is a global epidemic and, by 2045, may affect some 629 million people.
People with diabetes have high blood sugar levels, due to the body's inability to
produce enough insulin (type 1 diabetes) or insulin resistance (type 2 diabetes).
Epigallocatechin gallate (EGCG) increases satiety, helps with weight loss,
reduces waist circumference, increases insulin sensitivity, and regulates blood
sugar levels.
Consuming three cups of green tea a day can reduce the risk of Type 2
diabetes by 42%.
Inclusion: Green tea catechins help reduce the risk of type 2 diabetes by
helping you lose weight, increase insulin sensitivity, and reduce serum blood
glucose levels.
4. The antioxidants in green tea can improve cardiovascular health:
Cardiovascular diseases (CVD) such as heart disease, stroke, and cardiac
arrest are the leading causes of death each year. These diseases are due to
LDL cholesterol, elevated serum triglycerides, obesity, and high blood pressure.
Green tea helps in the following ways:
a.) May lower LDL cholesterol: In one study, EGCG reduced LDL cholesterol
(cholesterol deposits in arterial walls block blood flow) by 9.29 mg/dL.
b.) May reduce high blood pressure: Drinking green tea helped reduce visceral
fat accumulation by 17.8%, decreased cholesterol absorption and LDL oxidation,
and reduced blood pressure.
c.) Low doses of green tea also help prevent atrial fibrillation and improve heart
health.
Bottom Line: Green tea can help prevent the risk of cardiovascular disease like
heart attack and stroke by lowering total and LDL cholesterol levels, lowering
high blood pressure, and helping you lose weight.
5. Green tea catechins may improve brain function:
Scientists have discovered that EGCG and l-theanine (an amino acid found in
green tea) have antioxidant properties. These compounds help protect your
brain and improve brain function, cognition, mood, and attention. Here's how
green tea helps:
a.) It can prevent brain dysfunction: the neuroprotective properties of green tea
induce neuritogenesis (synthesis of new neurites) and help suppress brain
dysfunction.
b.) May improve memory: Studies show that green tea consumption can help
improve memory and reduce the risk of Alzheimer's and Parkinson's.
Bottom Line: The EGCG and l-theanine in green tea improve brain function,
mood, and attention, and protect against neurodegenerative diseases.
6. EGCG Green tea is excellent for skin and hair:
a.) Delays skin aging: The antioxidants in green tea help protect the skin from
UV rays, oxidative stress, photodamage, and skin cancer. The antioxidants in
green tea also help slow collagen aging, which keeps your skin looking youthful.
b.) Reduces skin inflammation: The anti-inflammatory property also protects the
skin from inflammatory reactions and skin conditions such as acne, atopic
dermatitis, keloids, warts, hirsutism, candidiasis, etc.
c.) Prevents hair loss: A study published in the Journal of Cosmetic Science
showed that applying green tea extract to the scalp helped reduce scalp oil.
Green also helped reduce androgenetic alopecia (male pattern baldness) or
hair loss.
d.) Makes hair soft and shiny: Green tea can stimulate hair growth by inhibiting
dihydrotestosterone (DTH) and also soften hair. It contains polyphenols and
vitamins C and E, known to promote hair shine.
Bottom Line: Green tea's antioxidant and anti-inflammatory polyphenols help
maintain good skin and hair health.
7. The antioxidants in green tea may reduce the risk of PCOS:
Polycystic ovary syndrome (PCOS) is a hormonal disorder in women (R).
High amounts of androgens (male hormones), irregular periods, and excessive
facial hair are some of the hallmarks of PCOS. Green tea can help in the
following ways:
a.) Helps with weight loss: Research shows that overweight or obese women
(who are prone to developing PCOS) who drink green tea can prevent the risk of
PCOS by losing weight.
b.) Prevents hormonal imbalance: Another study confirmed that green tea helps
reduce testosterone levels and decreases fasting insulin levels.
c.) Reduces cysts: The polyphenols in green tea can also help reduce the
number of cysts and the thickness of the cyst layer.
Bottom Line: The antioxidants in green tea can help women with PCOS by
reducing total body fat, testosterone levels, the number of cysts, and the
thickness of the cyst layer.
Green tea catechins can reduce high blood pressure:
Complications of high blood pressure, or hypertension, claim about 9.4 million
lives per year. Poor diet, inactivity, age, genes, and sex can all cause high blood
pressure. Green tea helps reduce high blood pressure and relaxes smooth
muscles.
a.) Reduces high blood pressure: Scientists found that green tea or green
tea extract (GTE) could reduce systolic and diastolic blood pressure in
overweight and obese adults. Another study confirmed that green tea
helped reduce systolic blood pressure by 6.6% and diastolic blood
pressure by 5.1%.
b.) Relaxes smooth muscles: Green tea's powerful antioxidant and
anti-inflammatory properties help relax smooth muscle contraction and reduce
inflammation and vascular oxidative stress, thereby reducing high
blood pressure.
Bottom Line: Regular consumption of green tea helps reduce systolic
and diastolic blood pressure.
Green tea catechins can reduce inflammation and arthritis:
Inflammation is the body's first response to injury, infection, or autoimmune
diseases. It paves the way for healing. But chronic or constant inflammation
can cause weight gain, allergies, diabetes, arthritis, cardiovascular disease
(CVD), chronic obstructive pulmonary disease (COPD), etc. Here's how
green tea helps control inflammation:
a.) Can reduce inflammation and disease: Green tea's anti-inflammatory and
antioxidant properties help reduce inflammatory markers in inflammatory bowel
disease (IBD), gastric cancer, arthritis, inflammation-induced weight gain,
and neurodegenerative disorders.
b.) Helps control arthritic inflammation: According to the Arthritis Foundation,
the EGCG in green tea has antioxidant activity 100 times stronger than vitamins
C and E. Consuming 4 to 6 cups of green tea may help reduce swollen joints and
inflammation in people with rheumatoid arthritis (66).
EGCG inhibits pro-inflammatory molecules and inflammatory signaling pathways
that lead to inflammation and arthritis.
Bottom line: Green tea's anti-inflammatory properties can help reduce chronic
inflammation, swelling, redness, and joint pain by blocking inflammatory
pathways.
Green tea can reduce depression and anxiety:
More than 300 million people suffer from depression, and 40 million people
suffer from anxiety. Green tea can reduce symptoms in the following ways:
a.) Improves mood: Research studies show that green tea catechins help
reduce symptoms of depression and anxiety. The antioxidants in green tea also
helped reduce depression in people who suffered a stroke (R).
b.) Reduces stress hormones: The polyphenols or catechins in green tea act
by reducing stress hormones commonly associated with depression and anxiety.
Bottom Line: Green tea polyphenols help reduce stress hormones, thereby
reducing anxiety and depression and improving mood. Not surprisingly,
Buddhist monks drink green tea before meditation.
11.EGCG in green tea can fight bacteria, fungi, and viruses:
Pathogenic microorganisms such as certain bacteria, viruses, and fungi cause
infections and can also claim lives.
a.) Fights bacterial infections: EGCG is a natural antibiotic. The researchers
found that the EGCG in green tea could help protect against bacterial infections
in the lungs. The antimicrobial property of green tea is effective against oral
bacteria, urinary tract infections caused by colds, and the dangerous Bacillus
anthracis (anthrax bacteria).
b.) Fights fungal and viral infections: Studies have also confirmed that
green tea is effective against fungal and viral infections.
Bottom Line: Green tea has antimicrobial properties that help reduce the
chances of bacterial, fungal, and viral infections.
Green tea polyphenols are good for oral health:
a.) Protects oral health: The antibacterial properties of green tea polyphenols
also help protect the oral cavity from bacterial infections. Green tea protects oral
health by reducing oxidative stress on the oral cavity due to smoking.
b.) Improves dental health: The anti-inflammatory property of green tea helps
reduce inflammation and the risk of periodontal diseases and tooth decay.
The polyphenols in green tea improve dental health and reduce the risk of oral
cancer.
Bottom Line: Green tea's antimicrobial, antioxidant, and anti-inflammatory
properties help reduce the risk of tooth decay, oral cancer, and bacterial
infections.
Green tea can boost immunity and increase longevity:
a.) It can increase lifespan: Research showed that people in China who
consumed green tea regularly lived longer with a mortality risk
reduction of up to 10%.
b.) It can improve the quality of life of the elderly: drinking green tea
can help strengthen immunity and reduce functional disability in the elderly.
c.) May reduce the risk of death: Green tea users who do not smoke may
have a reduced risk of death from causes such as high cholesterol,
depression, stroke, obesity, high blood pressure, and diabetes.
Bottom Line: The antioxidants in green tea can help boost immunity and
increase the chances of having a longer, healthier life.
Here are the top reasons to drink green tea regularly. Drinking too many
cups of green tea at unusual times can have some side effects.
Scroll down to find out how many cups to drink and when.
How many cups of green tea should I drink a day?
You can drink three cups of green tea a day. Do not exceed the four-cup limit.
Drink green tea 20 to 30 minutes before lunch, an evening workout, and dinner.
You can also have a cup of green tea with breakfast.
Avoid drinking it on an empty stomach (drink lime water or just water
on an empty stomach). Also, avoid drinking green tea just before bedtime.
Caffeine can prevent you from falling asleep. Drink it
at least 4-5 hours before bedtime.
Note: Drink decaffeinated green tea if you are intolerant to caffeine.
What will happen if you drink too many cups of green tea a day?
Side effects of drinking too much green tea:
It can cause liver toxicity and kidney problems.
It can cause insomnia.
It can cause stomach upset and cramps.
Here are some side effects of green tea in detail.
Conclusion:
Green tea is one of the best healthy drinks. Its antioxidant and
anti-inflammatory properties can help fight various diseases and conditions.
However, you should not consume more than 3–4 cups of green tea per day.
Also, you're better off preparing it with these methods rather
than using green tea bags. With that in mind
(and after talking to your doctor), start drinking green tea for a better,
healthier life. Bless you!
Post a Comment
0Comments