Green Tea: Definition, Health Benefits, Types, Side Effects, and More

Green-Tea

According to the University of Rochester Medical Center green tea is like a healthier superhero that people all around the world enjoy. It came from China a really long time ago, about 4000 years. So this article is all about green tea, where it comes from the different types, and why it’s good for your health.

What is Green Tea?

Green tea is made from unoxidized leaves of the Camellia sinensis bush. It’s one of the least processed types of tea, containing lots of antioxidants and beneficial polyphenols. Studies indicate that green tea might have a positive effect on weight loss, liver disease, type-2 diabetes, Alzheimer’s disease, and more. The leaves and buds that haven’t been withered and oxidized like oolong and black teas. It originated in China and has since been produced in other East Asian countries. Or tea is an aromatic drink made by steeping tea leaves in boiling water. It can also refer to drinks made by soaking various parts like leaves, roots, either medicinally or as a beverage. 

Nutrition of Green Tea:

The NCI note that tea contains such as:

  • Alkaloids, including caffeine, theophylline, and theobromine
  • Amino acids
  • Carbohydrates
  • Proteins
  • Fluoride
  • Aluminum
  • Minerals and trace elements
  • Volatile organic compounds which contribute to its odor and taste

The antioxidant effect of it is due to its polyphenol content. Polyphenols are chemical compounds that protect plants from ultraviolet radiation and harmful, disease-causing pathogens. Flavonoids are one type of polyphenol. They occur in grapes, red wine and other foods. The antioxidants effect of polyphenols may help protect the body from changes that lead to disease.

What are the Health Benefits of Green Tea?

People use the green tea in traditional Chinese and Indian medicine to control bleeding and heal wounds, aid digestion, improve heart and mental health and regulate body temperature. Studies suggest that green tea may have positive effects on weight loss, liver disorders, type 2 diabetes, Alzheimer’s disease and more. However, it is important to note that more evidence is necessary before scientists can definitively prove these possible health benefits.

Cancer Prevention:

In countries where green tea consumption is high some cancer rates tend to be lower. However, human studies have not shown consistent evidence to prove that drinking green tea reduces the overall risk of cancer. However, the topical application of green tea polyphenol extracts may have a role in protecting the skin from UVB radiation. A 2018 review of in vitro in vivo, and human studies demonstrated the potential benefits of tea polyphenol in the chemoprevention of UVB induced skin cancer. Animal and test tube cell studies have suggested some positive impacts on the following types of cancer, such as:

  • Breast
  • Bladder
  • Ovarian
  • Colorectal
  • Esophageal
  • Lung
  • Prostate
  • Skin
  • Stomach

Weight Loss:

A review of several studies found that the catechins in green tea and caffeine may have a role in increasing energy metabolism which may lead to weight loss. A further meta-analysis of several different tea polyphenol-induced weight loss mechanisms suggested that catechins and caffeine synergistically produced weight loss effects as opposed to them being the result of caffeine alone. However, the impact of drinking green tea on weight loss is unlikely to be of clinical importance. Most studies that have shown small changes in metabolism used green tea extracts with extremely high concentrations of catechins.

Inflammatory Skin Conditions:

Green tea has anti-inflammatory properties. A review of human clinical studies and both cellular and animal experiments found that green tea and its major component epigallocatechin-3- gallate (EGCG) have demonstrable anti-inflammatory effects. A 2019 analysis of tea extract use in cosmetics supported this. The researchers determined that solutions including tea extracts promoted anti-inflammatory responses when applied topically. They also found that skin microcirculation improved in the affected areas.

Heart Health:

A 2006 study suggested that green tea consumption is associated with reduced mortality due to cardiovascular disease. The study followed over 40,000 Japanese participants aged 40-79 for 11 years starting in 1994. It found that the participants who drank at least five cups of green tea per day had a reduced risk of mortality due to cardiovascular disease. A 2016 meta-analysis of research into green tea and cardiovascular disease supported these findings. A total of nine studies involving 259,267 individuals were included in the analysis. The researchers concluded that the consumption of green tea was associated with favorable outcomes regarding the risk of cardiovascular and ischemic related disease.

Lower Cholesterol:

A 2011 review found that consuming green tea either as a beverage or in capsule form was linked to significant but modest reductions in total low-density lipoprotein cholesterol.

Stroke Risk:

Drinking green tea or coffee regularly seems to be associated with a reduced risk of stroke. An American Heart Association (AHA) study stated that the inclusion of green tea in a person’s daily diet may be associated with a small change in stroke risk.

Type-2 Diabetes:

Studies concerning the relationship between green tea and diabetes have been inconsistent. Some have suggested a lower risk of type 2 diabetes in people who drink green tea than in those who consume tea. One review of 17 randomized control trials found a correlation between green tea consumption and decreased fasting glucose and fasting insulin levels. A further 2017 review of dietary polyphenol studies also associated green tea, as part of the Mediterranean-type eating pattern with a reduced risk of type 2 diabetes. However, other studies have found no association at all between tea consumption and diabetes.

Working Memory:

Some research has suggested that green tea can enhance a person’s working memory and other cognitive functions. The double-blind volunteer study found that green tea could be promising in treating cognitive impairments associated with neuropsychiatric conditions such as dementia. A 2016 meta-analysis of observational studies suggested that daily tea drinking is associated with a decreased risk of cognitive impairment and mild cognitive impairment.

Alzheimer’s Disease:

In a 2011 test tube cell study researchers tested the effect of a component of green tea colon-available green tea extract (CAGE) to see how it affected a key protein in Alzheimer’s diseases. The tests used CAGE to represent phytochemicals potentially available after upper gastrointestinal digestion and differentiated PC12 cells as a model for neuron cells. The researchers found that at high concentration levels, CAGE was able to protect the cells from the damaging free radicals and beta-amyloid peptides that may play a role in the development of Alzheimer’s disease. However, the concentration they used was far greater than can be found in the human body.

Other’s Benefits:

Other studies have suggested that it might help prevent dental cavities, stress, and chronic fatigue, treat skin conditions and improve arthritis by reducing inflammation. However, further human clinical trials are necessary to firm up these theories.

What are the Types of Green Tea?

It is available in many types and forms, including:

  • Bottled and sweetened with sugar or an artificial sweetener
  • Single tea bags
  • Loose leaf
  • Instant powder
  • Green tea supplements in capsule form or as liquid extracts

What are the Side Effects and Risk Factors of Green Tea?

In adults there are few known side effects associated with drinking it. However, the following risk and complications are important to note:

Caffeine Sensitivity:

People with severe caffeine sensitivities could experience insomnia, anxiety, irritability, nausea, or an upset stomach after drinking it.

Liver Damage:

Consuming a high concentration of it extract may negatively impact liver health in rare cases.

Other Stimulants:

If a person consumes it alongside stimulants, it could increase their blood pressure and heart rate.

The majority of research has suggested that the rare cases of liver injury from green tea extract consumption are idiosyncratic reactions. Reviews of these instances have also not been able to conclude direct causality. The Food and Drug Administration (FDA) does not regulate green tea supplements. As a result these supplements may contain other substances that are unsafe for health or have unproven health benefits.

What are the Best Teas for Health?

There are many types of teas and infusions using various other plants, such as Aspalathus Linearis which is better known as rooibos or red-bush. In this spotlight we’ll give you an overview of the top five teas that can benefit your health. Here are some types of it’s such as:

  • Green tea
  • Jasmine tea
  • Rooibos tea
  • Hibiscus tea
  • Lemon verbena tea

What is the Nutritional Breakdown of Green Tea?

Unsweetened brewed contains fewer than 3 calories per cup. It contains a relatively small amount of caffeine (approximately 29 milligrams per 8 ounce cup) compared with black tea (around 47 mg per cup) and coffee about 95 mg per cup. The caffeine in a cup of tea can vary according to the duration of infusing time and the amount of tea infused. It contains one of the highest amounts of antioxidants of any tea. It is about 30% polyphenol by weight of which approximately 80% is EGCG.

Is Caffeine Bad For Your Health?

Caffeine is a psychoactive substance that occurs naturally in coffee. Manufacturers also include it in many sodas and energy drinks. While it is a socially acceptable substance research is conflicting about its safety and long term impact. A 2019 study of university students found that people who consume caffeine have a mean intake of around 173 milligrams per day. This is moderate caffeine intake. According to many studies moderate intake can promote a variety of health benefits including a lower risk of certain cancers, brains, conditions, and liver problems. However, caffeine consumption carries several risks. Drinking too much can also lead to adverse effects.

Caffeine is a Natural Stimulant:

The main psychoactive ingredient in coffee is caffeine. This is a compound that naturally derives from over 60 different plant sources including coffee beans, tea leaves, cocoa seeds, and cola nut seeds. Caffeine acts as a stimulant by activating the central nervous system (CNS). It can counteract tiredness and improve concentration and focus. Outside of coffee people commonly consume caffeine through tea, soft drinks, particularly energy drinks and chocolate. It is also an ingredient in some prescription and non-prescription drugs such as cold, allergy and pain medication.

Benefits:

Caffeine can have positive effects and might be good for health. A review in 2019 looked at a lot of studies and found that having some caffeine could help lower the risk of liver cancer. In the same year, another review of 40 studies showed that drinking 2 to 4 cups of coffee each day might lower the chances of dying from any cause. Some studies say caffeine could be good for the brain too. In 2013, a study that drinking 2 to 4 cups of coffee a day might lower the risk of suicide in adults. A newer study in a journal called Nature found that caffeine might help with remembering things in the long term. Other studies suggest that having caffeine might also lower the risk of getting type 2 diabetes, Parkinson’s disease, heart disease, and stroke.

Adverse Effects:

But having too much caffeine can be bad for your health. A review in 2015 found that taking more than 400 mg of caffeine a day could cause some bad side effects, such as:

These effects can happen when people stop having caffeine. But past research has shown that even having moderate amounts of caffeine can be bad for health. In 2013, a big study found that having 300 mg of caffeine a day during pregnancy might make it more likely to have a baby with low birth weight. Another study looked at 17 studies with over 200,000 people and found that having 3 to 4 cups of coffee every day might raise the risk of heart attacks in men, but not in women. More research is needed to make sure if having caffeine for a long time is safe and if it really helps or makes health problems more likely.

Caffeine Addiction and Withdrawal:

Given the positive effects that caffeine can have as a stimulant, Meredith told MNT that this could result in caffeine addiction for some people. Many others reinforces, caffeine is associated with various positive subjective effects like increased well-being, sociability and feelings of energy and alertness. For this reason and others a small percentage of the population develops caffeine use disorder. Some people could become physically dependent on caffeine. The absence or reduction of coffee consumption in these individuals resulting in caffeine withdrawal. This can trigger a range of symptoms such as:

  • Headache
  • Tiredness
  • Reduced energy and alertness
  • Sleepiness
  • Low mood
  • Concentration problems
  • Irritability

Dependence can become so strong for some individuals that they’re unable to reduce consumption despite knowledge of recurrent physical or psychological problems associated with continued use Meredith added.

FAQs:

What is the side effect of green tea?

It may lower blood pressure and thus reduce the risk of stroke and coronary heart disease. Some animal’s studies suggested that green tea might protect against the development of coronary heart disease by reducing blood glucose levels and body weight.

What are 6 side effects of green tea?

  • Nervousness and anxiety
  • Headache
  • Tumors
  • Lower blood pressure
  • Insomnia
  • Irritate digestive tract

Does green tea reduce belly fat?

In a recent 12 weeks study the participants combined the daily habit of 4-5 cups of it a day with a 25 minute workout. They lost an average of four more products and more belly fat than the non-tea drinking exercise.

Is Lipton tea green tea?

The Camellia Sinensis plant is the origin of both aromatic Lipton teas, green and black. The only difference between the two is that black tea is oxidized and green tea is not. It is processed to prevent oxidation and thus much lighter in color than black tea.

How can I reduce my face fat?

  • Do facial exercises, Facial exercises can be used to improve facial appearance combat aging, and improve muscle strength
  • Add cardio to your routine
  • Drink water more
  • Limit alcohol consumption
  • Cut back on refined carbs
  • Get enough sleep
  • Watch your sodium intake
  • Eat more fiber

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