10 Advantages of the Green Tea for Good Health

Health Green tea’s rich antioxidant content may help shield you from conditions including type 2 diabetes, Alzheimer’s, Parkinson’s, and osteoporosis. Learn more about the advantages and dangers of green tea. Advantages of the Green Tea for Good Health.

People in China and Japan have drank green tea for hundreds of years. Because of its calming flavor and curative properties. Drinking green tea may help control type 2 diabetes, prevent heart disease, and even promote bone health, according to research.

The Harvard School of Public Health notes that although green tea is prepared from the same leaves as black tea. Green tea leaves are not fermented (HSPH). The tea’s antioxidant content is increased, which may help to explain why it is so healthy. This also helps to maintain the tea’s green color.

Here is a summary of the advantages and disadvantages of green tea for your health. Along with advice on how to include it in your diet.

Benefits

Regularly drinking green tea may help control and avoid several chronic health issues. According to research so far, green tea:Advantages of the Green Tea for Good Health.

Might Enhance Mental Health

The calming effects of drinking a hot cup of green tea can be attributed to chemical processes. Theanine, an amino acid found in tea and certain mushrooms. May do the following, per research published in a 2021 Molecules study:

  • Reduce tension
  • Encourage rest.
  • caffeine-induced anxiety reduction

According to a 2016 study published in Pharmacognosy Magazine. Green tea in particular has the highest theanine concentration. When compared to other forms of tea like oolong, black, and white tea.

Theanine supplements of 200 to 400 milligrams (mg) per day were found to reduce stress and anxiety. In those who were exposed to stressful situations. According to a review from 2020 that was published in Plant Foods for Human Nutrition.

Another 2019 study of 30 healthy volunteers found that taking 200 mg of theanine daily for four weeks resulted in better improvements in depression, anxiety, and sleep than taking a placebo. This study, which was published in Nutrients, had no significant psychiatric problems.

Although theanine may have benefits for mental health. The quantities utilized in both research were far higher than those found in a cup or two of green tea. (approximately 8mg per cup, according to McGill University).

Could Improve Memory

Additionally, studies have shown that green tea, in part because of its theanine content, can enhance memory. For instance, a 2014 study of 12 healthy volunteers published in the journal Psychopharmacology discovered that green tea extract enhanced the individuals’ working memory, a form of short-term memory crucial for organizing, comprehending, reasoning, and problem-solving.

A milk-based beverage containing either 27.5 mg of green tea extract or a placebo was administered to patients. Then, as an MRI monitored their brain activity, they performed a series of tasks. Greater brain connectivity, or how well various brain regions communicate with one another, as well as enhanced working memory and task performance were observed in those who ingested the green tea extract.

The study only included a limited sample of patients, thus the findings are less conclusive. To learn more about how green tea affects memory, more research is necessary.

Anti-Neurodegenerative Diseases Measures

According to several studies, drinking green tea can help prevent some neurological disorders like Parkinson’s and Alzheimer’s. This is probably because green tea contains a lot of potent substances called antioxidants. Out of green, black, and earl gray tea, green tea was the best free radical scavenger, according to 2018 research that was published in European Food Research and Technology. Antioxidants protect cells from harm that, in the absence of protection, could eventually result in neurodegenerative disorders.

A 2022 study that appeared in Frontiers in Nutrition indicated that habitual tea drinkers, including green tea, had lower rates of cognitive deterioration than non-tea drinkers after monitoring 1,545 older persons in China with healthy brain function for a year. Even after the researchers took into account variables like education, smoking, and exercise, this remained the case.

According to the Centers for Disease Control and Prevention, cognitive impairment is one of the early signs of Alzheimer’s and associated dementias (CDC). It alludes to disorientation and/or memory loss being worse or happening more frequently.

Might Reduce Cholesterol

According to the CDC, about 38% of adult Americans have excessive cholesterol levels, increasing their risk of heart attack and stroke. the positive news It might be beneficial to drink green tea.

A 2020 meta-analysis of 31 research indicated that drinking green tea was linked to lower levels of both total cholesterol and LDL (often known as bad cholesterol), according to the Nutrition Journal.

Able to lower blood pressure

In addition to decreasing cholesterol, green tea also lowers blood pressure, which may help to protect the heart. Green tea use significantly lowered blood pressure, especially in those with high blood pressure and the highest risk of cardiovascular illness, according to a 2020 meta-analysis published in Medicine of 1,697 individuals.

According to the CDC, high blood pressure destroys the lining of the arteries, leaving them more vulnerable to the formation of plaque, which narrows the arteries leading to the heart and brain. As a result, high blood pressure is a major risk factor for heart disease and stroke. Kidney failure can result from untreated high blood pressure as well.

According to the same 2020 study mentioned above, green tea’s strong antioxidant content may be the reason for its capacity to lower blood pressure. These anti-inflammatory substances also widen blood arteries to facilitate easier blood flow.

Since the majority of the research included in the analysis only lasted three to sixteen weeks, it is unclear whether or not drinking green tea for longer will raise blood pressure.

Might Reduce the Risk of Strokes

According to the CDC, stroke is still the biggest cause of death and disability among people in the country. The consumption of green tea may reduce your risk of stroke.

For instance, a study published in the American Journal of Clinical Nutrition in 2020 followed the tea consumption patterns of approximately 500,000 Chinese people. It was discovered that drinking tea—particularly green tea—was linked to a lower incidence of stroke. In fact, people’s risk of stroke decreased the more green tea they consumed.

Possibility of Bone Health Protection

Additionally, green tea might stop the decrease of bone density. For instance, a 2022 study found that among over 6,500 postmenopausal Koreans, those who drank no green tea or less than one cup per day for the previous year had a higher likelihood of losing bone mass in their spine or thigh than those who drank green tea three times per day.

According to the National Library of Medicine, decreased bone mass raises the risk of osteoporosis, a condition that weakens bones and can result in hip, spine, or wrist fractures. Particularly postmenopausal individuals are more vulnerable to osteoporosis.

This may assist to explain why a 2017 study reported in Medicine concluded that drinking tea was associated with a lower risk of osteoporosis. This association was most likely caused by tea’s high content of antioxidants, which aid in preventing bone loss and promoting bone growth.

Prevents and controls type 2 diabetes

A 2019 review article published in Antioxidants suggests that drinking tea, especially green tea, may be a useful strategy to control and prevent type 2 diabetes. The review discovered that antioxidants from green tea, in particular, may lessen insulin resistance.

When cells lose their sensitivity to the hormone insulin, which aids in the conversion of blood sugar to energy, insulin resistance develops. According to the CDC, it is one of the main risk factors for type 2 diabetes.

Greater longevity

According to study from 2020 that was published in the European Journal of Preventive Cardiology, drinking tea, especially green tea, is linked to living longer and being healthier.

The study monitored 100,902 Chinese individuals for more than seven years who had no prior history of a heart attack, stroke, or cancer. Participants were categorized as either:

Tea drinkers who regularly drank tea, that is, three or more times a week.

Non-habitual tea drinkers are those who have less than three cups each week.

Those who drank tea three or more times a week had a lower risk of mortality from all causes compared to those who did not regularly consume tea. According to the American Heart Association, they also had a lower risk of having atherosclerotic cardiovascular disease, which is when plaque accumulates in blood vessels, raising the risk of heart attack or stroke (AHA).

Particularly, drinking green tea was linked to a lower chance of passing away from all causes excluding coronary heart disease. According to researchers, this is probably because green tea’s antioxidants shield cells from cellular deterioration that may otherwise result in disease.Advantages of the Green Tea for Good Health

Nutrition

Per cup, green tea does not provide many calories, vitamins, or minerals. The USDA states that eight brewed ounces contain:

  • 2.45 calories.
  • Fat: 0g
  • Salt: 2.45 mg
  • 0g of carbohydrates
  • 0.5g of protein

Various antioxidants and trace levels of 27 minerals are also present in tea, according to a 2022 review article in Chinese Medicine. These consist of:

  • potassium, which maintains your fluid balance.
  • Magnesium, which aids in blood sugar regulation.
  • We can support our immune system with selenium.

Despite being very little amounts, these can build up depending on how much green tea you drink each day overall.

Risks

According to the National Center for Complementary and Integrative Health (NCCIH). A part of the National Institutes of Health, drinking up to eight cups of green tea daily is safe (NIH). However, the organization issues a warning that large doses may interact with other drugs, such as those for heart issues or high blood pressure. Although rare, liver issues have also been connected to the consumption of tea products, particularly green tea extracts taken orally.Advantages of the Green Tea for Good Health

Guidelines for Drinking Green Tea

There are a few recommendations to keep in mind whether you drink your green tea hot or chilled:

Buy green tea that has been naturally caffeine-free. According to the Mayo Clinic, one cup of green tea has 28 grams of caffeine. According to the Food and Drug Administration. Those who are sensitive to caffeine may experience jitters, anxiety, and a rapid heartbeat (FDA). Be aware that eliminating the caffeine may reduce the antioxidant level, however the evidence is conflicting.

Pay attention to your sweetener. Remember that the AHA recommends women take no more than six teaspoons of added sugar per day and men no more than nine teaspoons if you choose to sweeten your tea with sugar, honey, or another sweetener. Overindulging in sugar has been linked to type 2 diabetes, heart disease, and weight gain.

Be imaginative. While green tea can be savored on its own. It can also be added to smoothies, cereal, rice, and vegetables for steaming or boiling.

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