I love green tea. My family drinks it almost daily. We learned to drink it often while living in Japan. It was hard not to since it was found in so many varieties and forms everywhere we looked: restaurants, vending machines, mini-marts, grocery stores, festivals, celebrations and gatherings.

During the summer we would find the frozen bottles of green tea and other beverages at the mini mart. Since it gets so hot in the summer months, it made sense to buy it frozen and have it nice and cold later in the day; and if we chose to go on a picnic, we would use the frozen drink as an ice pack to keep our food cold.

In the winter, we could find it already hot at the mini mart or even in vending machines. Of course there were other beverages like coffee and other kinds of tea, but green tea got my attention because of its many varieties. The light green bottle gave you a mild and light tasting beverage, while the dark green bottle indicated that the beverage would be a stronger brew of green tea. There was also roasted green tea, Jasmine green tea and matcha among others.

You could also find the loose-leaf varieties to steep at home. We could really taste the difference in the quality and type of green tea we chose. I learned that to make it right, you need to pay attention to the temperature and the time you steep your tea at.

Needless to say, Japanese people take their tea very seriously, and they make sure it’s done right. Just as an example, at some of the restaurants’ drink stations, you could find different varieties of loose-leaf tea, and right next to the tea, you would find little sand timers to help you measure the length of time to steep your tea.

While in Japan, I learned to appreciate the many flavors and varieties of tea, but I recently started wondering what this beverage that I like so much is doing for my health and my body. I started doing some research, and I found that green tea has many more benefits than I expected.

What is Green Tea?

Green tea is a beverage that is made by infusing the unoxidized leaves of the Camellia sinensis shrub. Oolong tea and black tea also come from this plant; the difference is that while green tea comes from the fresh leaves, oolong tea comes from leaves that are partially oxidized and black tea from fully oxidized leaves.  Even though they all come from the same plant, the oxidation process changes the color and flavor as well as the medicinal character of each type of tea.

Green tea is considered to be one of the healthiest beverages you can find. When compared to other teas, it is thought to have the most antioxidants and polyphenols present. These include catechins, of which epigallocatechin-3-gallate (EGCG) is the most abundant and most widely studied for its positive effects in the body.

Health Benefits of Green Tea

May support weight loss

One of the most common reasons that people choose to drink green tea is due to its alleged ability to support weight loss. Studies, however, have found inconsistent results. Although this is a debatable subject, there is evidence to suggest that green tea consumption supports weight loss, helping to decrease body mass index (BMI) as well as body fat.

Helps to fight and prevent cancer

Green tea is antioxidant rich, loaded with polyphenols which help to neutralize harmful free radicals and reduce oxidative stress in the body. The catechins found in green tea are thought to have many health benefits, including their ability to protect cells from toxins and free radicals. Green tea is also thought to have anticancer properties, aiding in the prevention of many types of cancer such as lung cancer, colon cancer and breast cancer among others, as observed in a literature review on the beneficial effects of green tea.

May supports healthy cholesterol levels

The catechins found in green tea may also help to control or lower cholesterol levels. A systematic review and meta-analysis of thirty-one studies comprising a total of 3,321 subjects found a significant reduction in low-density lipoprotein cholesterol (LDL) and in total cholesterol levels with green tea consumption. The study review also found reduced triglyceride levels when compared to the control groups; however, green tea consumption did not show significant improvement in high-density lipoprotein cholesterol (HDL), also known as the ‘good’ cholesterol.

Supports the cardiovascular system

Green tea may help to prevent and lower the risk of heart disease. The catechins found in green tea may help to lower blood pressure; thus, reducing the risk of cardiovascular disease, including the incidence of heart attack and stroke.

May help prevent diabetes or insulin resistance

Green tea can help regulate blood sugar and improve insulin sensitivity. A study review on the prevention and treatment of diabetes found that green tea, among others, aids in the prevention and treatment of diabetes.

Can help prevent tooth decay and fight gum disease

A study review found that the anti-inflammatory, antibacterial, antiviral, and other beneficial properties in green tea aid in the prevention of periodontal and oral diseases. They also found that several polyphenols in green tea, including EGCG prevent the adherence of bacteria to tooth enamel, which could potentially prevent tooth decay; however, the authors state that more evidence-based trials are needed in this area.

It may help prevent neurodegenerative diseases

Green tea helps to protect brain cells from toxins and free radical damage. Some studies have found that the catechins in green tea aid in the prevention and treatment of neurodegenerative diseases such as dementia, Alzheimer’s disease and cognitive impairment. However, scientists agree that further research is needed in this area.

Boosts brain function and helps improve cognitive performance

A systematic review of 21 studies on the effects of green tea consumption on cognition and human brain function found evidence that green tea positively affects brain function. Psychopathological symptoms such as anxiety reduction; cognition, including memory and attention; and brain function, which includes the activation of working memory, all showed a positive response to the consumption of green tea. Researchers also found that a daily consumption of at least 100 ml or about 3.38 fl. oz (US), produce long-term benefits including enhanced mental health, a calming effect on the mind, and a diminished risk of dementia.

Promotes bone health

In a systematic review and meta-analysis of 17 journal articles, researchers found that the consumption of various types of tea, which includes green tea, can reduce the risk of osteoporosis. What was interesting about the results in this study review was that the tea benefits were significant among female participants, but not among the male population. Based on their observations, researchers concluded that habits, such as drinking and smoking, may interfere with the beneficial effects of tea on bone health. Since men were more likely to include drinking and smoking in their lifestyle, they were less likely to obtain the benefits of tea when related to bone health.

Prevents eye disease and protects vision

According to Natural Eye Care’s article “Green Tea, Antioxidants, and the Eyes: A Guide”, the catechins in green tea, in particular EGCG, protect the eyes from oxidative stress and ultra-violet B light (UVB). The authors stress the importance of antioxidants, such as those found in green tea, to help prevent and slow down the progression of eye diseases including macular degeneration and glaucoma among others.

May aid in the treatment of acne and oily skin

Green tea’s anti-inflammatory, antibacterial, and antioxidant properties may help to prevent and fight acne. The polyphenols and catechins found in green tea help to reduce the production of sebum, an oily secretion of the sebaceous glands which can potentially clog the pores of the skin, resulting in acne. Green tea also reduces inflammation as well as bacteria growth, diminishing or preventing acne.

Reduces sun damage and supports skin tone

The polyphenols and catechins found in green tea, such as epigallocatechin-3-gallate (EGCG), help to prevent and combat damage caused by free radicals due to pollutants and sun exposure. A Japanese study found that higher consumption of polyphenols found in coffee and green tea may help reduce sun damage and prevent skin hyperpigmentation. Furthermore, in a 2011 study review, researchers found that green tea’s catechins, in particular EGCG, protect the skin with their anti-inflammatory and antioxidant properties.

Safety

It’s always best to use products in their natural state. Green tea, as a beverage, is believed to be safe. It’s important to note that it does contain caffeine, somewhere between 25 to 50 mg in an 8 oz cup, about half the amount of caffeine in a typical cup of coffee. Nevertheless, you should be aware of how this beverage affects your body so that you can adjust the time in which you drink it as well as the amount you consume. According to the National Center for Complementary and Integrative Health, amounts of up to 8 cups of green tea per day are considered to be safe.

Experts warn that liver problems can occur; however, this occurrence is uncommon and has been reported mainly with the use of green tea products in the form of pills, such as with the use of weight loss products.

Conclusion

These are only some of the possible health benefits of green tea. Studies have shown that green tea may positively affect our health in numerous ways. It may aid with weight loss, reduce the risk of cardiovascular disease, cancer, and diabetes among other benefits. It is loaded with antioxidants, polyphenols and catechins, including epigallocatechin-3-gallate (EGCG), which is attributed with many therapeutic properties.

However, I don’t think that adding one food or beverage to your diet will miraculously take care of your health. I believe that it adds to other things you do in order to take care of yourself, such as diet and exercise.

Like everything else, moderation is key. Just because something is good for you, it doesn’t mean more is better. Also, each person responds differently to foods and beverages, so be aware of how your body reacts to green tea, to the amount you consume, and the time of day you drink this beverage.

Drinking green tea is a habit that is easy to incorporate in your daily life. Take the time to enjoy a cup of tea. You may find that its benefits extend to the feelings of calm and relaxation you experience when you take a few minutes for yourself.  This in itself can be very therapeutic.

Disclaimer

The information provided above is for educational and informational purposes only. It is not intended for the diagnosis or treatment of any health problem.

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