15 Health Benefits of Green Tea with Its Healing Power and Nutritional Value

Introduction 

The Camellia sinensis plant leaves are what make green tea. Packed full of health-promoting polyphenols and antioxidants, it’s one of the least processed varieties of tea.

Type 2 diabetes, Alzheimer’s disease, liver problems, weight loss, and other conditions may all benefit from drinking green tea, according to several studies. To firmly establish these health advantages, researchers will need to gather more data.

In addition to its nutritional value and possible adverse effects, this article includes a few possible health advantages and varieties of green tea. 

Nutritional Value of Green Tea Per 100 gm

Green Tea is a nutritional powerhouse. They contain various nutrients and are low in sugar. As per the United States of Agricultural Research (USDA), the nutritional value of green tea is high. 100 gm of green tea contains 0.22  gm of protein, 1 Kcal of energy, and no fat.

Let’s explore Green tea nutrition and other essential nutrients:

15 Health Benefits of Green Tea

Green tea has many proven health benefits. These range from reducing the risk of heart issues, and cancer, to improving brain function. So let’s explore these interesting green tea benefits.

1. Anticancancer Property

Certain cancer rates are generally reduced in nations where green tea consumption is high. The topical use of extracts from green tea polyphenols may help shield the skin from UVB rays. An evaluation of human, in vivo, and in vitro research conducted in 2018 showed the potential advantages of tea polyphenols in the chemoprevention of UVB-induced skin cancer.

2. Helps in Weight Loss

According to a review study, green tea’s catechin epigallocatechin gallate (EGCG) may aid in weight loss for obese individuals.

An additional meta-analysis of multiple distinct pathways by which tea polyphenols stimulate weight loss revealed that the effects of weight loss were not just due to caffeine, but rather that catechins and caffeine worked in concert to create these effects.

3. Anti Inflammatory Property

Green tea has the ability to lower inflammation. It has been shown to have anti-inflammatory properties by Research.

Applying solutions containing tea extracts topically elicited anti-inflammatory reactions, according to an analytical investigation on the use of tea extract in cosmetics. Additionally, the investigators discovered that in the afflicted locations, skin microcirculation had improved.

4. Helps in Heart Diseases

According to studies, green tea catechins contain heart-healthy anti-inflammatory qualities that also target free radicals. According to two different reviews published in 2017 and 2019, green tea’s polyphenols may also help lower blood pressure, reduce inflammation, and enhance epithelial function in obese or overweight individuals. All of these factors may help lessen their risk of heart disease.

5. Helps In Diabetes

Green tea use may help those with type 2 diabetes. Green tea’s catechins may lower blood glucose levels by preventing glucose from entering the cells. Nevertheless, more research on humans is needed to determine whether green tea can lower blood sugar. You must routinely monitor your blood sugar levels, and if there are any irregularities, you should speak with your doctor. 

6. May Fight Bacteria 

Green tea’s catechins have been demonstrated to offer potential protection against bacterial infections. Cell death may result from green tea catechins’ ability to attach to and harm the cell membrane. Green tea may have antibacterial properties against E. Coli and pseudomonas.

7. Helps in Bowel Disease

Disturbances in the digestive tract are the root cause of Inflammatory Bowel Disease (IBD). The primary symptoms are nausea, vomiting, lethargy, and diarrhoea. IBD patients may benefit from green tea’s catechins and polyphenols, according to a study. Through the stimulation of antioxidant enzymes and the reduction of inflammatory cytokines (mediators of the inflammatory pathway), polyphenols have the potential to reduce inflammation.

Read Also: The Role Of Diet And Nutrition In Managing IBS (Irritable Bowel Syndrome)

8. Helps in Acne 

Green tea extract may help acne when taken orally and applied topically. Green tea’s catechins may have anti-inflammatory and antibacterial qualities. Green tea may therefore function to inhibit the inflammatory cytokines and combat the acne-causing bacteria, P. acnes.

9. Helps in Fatty Liver Disease

Green tea’s polyphenols may lower the levels of AST (aspartate transaminase) and ALT (alanine, transaminase). Elevations in these liver marker enzyme concentrations could be a sign of liver injury. Green tea may also help reduce harmful cholesterol levels. These methods may lessen the likelihood of developing fatty liver.

10. Reduces the Risk of Stroke 

Drinking a lot of sugar-free green tea can lower risk of stroke, according to the American Heart Association (AHA).

According to a study and meta-analysis published recently, moderate green tea consumption is linked to a decreased risk of stroke and is one of the advantages of green tea.

11. Helps in Improving Memory

China links regular drinking of green tea to improved memory and executive function in particular.

A Japanese study looked at the impact of green tea catechins on adults between the ages of 50 and 69. The authors propose that taking a daily dosage of green tea could help with working memory.

12. Helps in Alzheimer’s disease

The idea that green tea may lower the risk of dementia and Alzheimer’s disease is supported by recent research. This could be because some of the green tea’s catechins have neuroprotective properties, such as being anti-inflammatory and anti-oxidative stressors.

13. Helps in Lowering Cholesterol

Drinking green tea can dramatically reduce low-density lipoprotein cholesterol and total cholesterol in those who are overweight, obese, or moderately weighted. Still, there is a need for more study, especially longer trials with a wider range of groups.

14. Boosts Brain Health

Caffeine, a stimulant included in green tea, improves mood, energy, memory, and reaction time. Green tea also has L-theanine, an amino acid that improves mood, reduces stress, and increases the production of dopamine and serotonin, in addition to caffeine. Together, caffeine and L-theanine enhance mood, attention span, mood, and memory.

15. Powerhouse of Antioxidants 

Catechins are a particular class of polyphenol found in green tea. Antioxidants called catechins help in preventing cell damage and offer additional health advantages.

The most well-known and common catechin in green tea is called epigallocatechin-3-gallate (EGCG), and studies have shown that it may help with a number of medical illnesses or disease signs.

Different Types of Green Tea

There are numerous types and styles of green tea available, such as:

• Single tea bags that have been bottled and sweetened with sugar or an artificial sweetness
• Green tea supplements in loose leaf quick powder, pill or liquid extract form

How to Prepare Green Tea

Let’s see how to drink green tea properly:

Bring some water to a boil and then add the tea leaves. The best green tea leaves can be steeped for a few minutes after being brewed. Using a sieve, transfer the green tea into a cup and consume it hot. You can drink flavoured green tea with flavours like cinnamon, ginger, lemon, mint, chamomile, etc. for more flavour.

To enjoy the uses of green tea, it  should be served simply, without any added ingredients. For a sweet flavour, you can also add a small amount of cinnamon or vanilla.  

Side Effects and Risks of Green Tea Consumption

There aren’t many recognized negative consequences of consuming green tea in adults. Nonetheless, it’s crucial to be aware of the risks and issues listed below:

• Caffeine sensitivity: After consuming green tea, people who are extremely sensitive to caffeine may develop anxiety, restlessness, irritability, nausea, or an upset stomach.
• Liver damage: In rare instances, consuming a high quantity of green tea may have a detrimental effect on liver function.
• Other stimulants: Drinking green tea with stimulant medications may cause an increase in heart rate and blood pressure.

Takeaway

There are several potential health advantages of green tea. Integrating green tea into your daily routine in a way that suits your tastes and personal health objectives may be something you want to think about.

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Frequently Asked Questions (FAQs)

References

• Chacko, S. M., Thambi, P. T., Kuttan, R., & Nishigaki, I. (2010, January 1). Beneficial effects of green tea: A literature review. Chinese Medicine. https://doi.org/10.1186/1749-8546-5-13
• Food Composition Databases Show Foods — Beverages, tea, green, brewed, regular. (n.d.). https://web.archive.org/web/20170707194019/https://ndb.nal.usda.gov/ndb/foods/show/4329?fgcd=&man=&lfacet=&count=&max=&sort=&qlookup=&offset=&format=Full&new=&measureby=
• Naito, Y., & Yoshikawa, T. (2009, November 1). Green Tea and Heart Health. Journal of Cardiovascular Pharmacology. https://doi.org/10.1097/fjc.0b013e3181b6e7a1