Benefits of Green Tea, Nutrition, And Its Side Effects

Green tea benefits

The benefits of green tea have a lot. Because green tea is one of the healthiest beverages you can put in your body. It can help you focus, fight to age, and even give you an energy boost! You’ve probably heard a lot about green tea’s benefits and how it is loaded with antioxidants and nutrients that are great for your body and mind. Here we are going to discuss the benefits of green tea and its side effects.

Green Tea Benefits Health

Lowers the Risk of Diabetes

The EGCG in green tea may help regulate blood glucose (sugar) in the body, which can help prevent or control diabetes. Other studies show that EGCG can improve metabolic function, which is directly related to a lowered risk of diabetes.

Supports Heart Health

Several studies suggest that green tea may have beneficial effects on cardiovascular health. The catechins in green tea, especially EGCG, decrease the absorption of triglycerides (fat) and cholesterol. Reducing fat in the blood helps to prevent plaque buildup (atherosclerosis) reducing the risk of heart attack or stroke.

Improves Digestive Health

Drinking green tea can support gut health. The catechins (antioxidants) found in green tea are well absorbed in the gastrointestinal tract, where intracellular antioxidants are activated to improve digestive health.

Lowers Risk of Certain Cancers

The catechins and polyphenols in green tea may reduce the risk of some types of cancer. These powerful antioxidants activate detoxification enzymes that may help reduce tumor development. While green tea research is still ongoing, numerous studies indicate a reduced risk of prostate, lung, breast, colon, and liver cancers.

Decreases Inflammation

Green tea contains a unique set of catechins with significant antioxidant and anti-inflammatory properties. Inflammation is a normal bodily response to injury, infection, or destruction, where the body is trying to destroy invading organisms, remove irritants, and set the stage for tissue repair. Antioxidants can significantly help with this repair and reduce inflammation.

Stimulates Weight and Fat Loss

Studies indicate green tea may help reduce body weight, mainly body fat. According to a small human study, green tea rich in EGCG has the potential to increase fat oxidation (burning). The caffeine in green tea may also increase fat oxidation and improve metabolic function, another contributing factor to weight loss.

Lowers the Risk of Neurological Disorders

Several studies have linked green tea with the prevention and treatment of neurodegenerative diseases and impairment, including cognitive dysfunction, memory loss, and Parkinson’s disease. It appears that the EGCG in green tea helps prevent fibrous proteins associated with neurological disease to accumulate in the brain.

Reduces Stress and Anxiety

Green tea contains theanine (L-theanine), an amino acid shown to reduce anxiety and stress. According to a pilot study, the anti-stress effects work best when consuming low-caffeine green tea. Other studies indicate green tea with combined theanine and caffeine at normal levels still produces a reduction in anxiety. Either way, it appears green tea has a positive effect on lowering stress and anxiety.

Has Anti-Aging Properties

Green tea’s antioxidants may reduce premature aging of the skin. Several studies suggest green tea consumption increases collagen and elastin fiber content and suppresses the production of an enzyme that degrades collagen. Although the exact mechanism behind the anti-aging effects is unclear, green tea appears to promote an anti-wrinkle effect.

Improves Oral and Dental Health

Green tea polyphenols can protect against bacterial tooth decay and plaque build-up. The plant compounds in green tea help control bacteria and lower acidity levels in saliva and dental plaque, making green tea is a useful tool in cavity prevention. Green tea can also reduce halitosis (bad breath) since EGCG provides a deodorizing effect.

Reduce Cholesterol

One literature review looked at 31 trials involving studies on green tea and cholesterol and found that, in general, “green tea intake significantly lowered the total cholesterol”. It specifically seems to target LDL as opposed to HDL, which is an important distinction to keep in mind if you’re trying to target a certain type of cholesterol.

Delay Effects of Alzheimer’s and Parkinson’s

Green tea is thought to delay the deterioration caused by Alzheimer’s and Parkinson’s. One research review discovered that “results seem to support the hypothesis that green tea intake might reduce the risk for dementia, Alzheimer’s disease, mild cognitive impairment, or cognitive impairment”. However, many more well-designed studies are needed to provide decisive evidence for this.

Slow Tooth Decay

The bioactive compounds in tea, like polyphenols-flavonoids-catechins, have antibacterial properties that inhibit not only bacteria but acid production. Research suggests that this is the reason green tea has been shown to prevent cavities and tooth decay. This doesn’t mean you should stop brushing your teeth, but it does mean that green tea can really help when it comes to oral hygiene!

Depression

While several studies have shown that higher consumption of green tea leads to lower levels of depression in elderly individuals, more human trials are needed to determine the way green tea influences depressive symptoms. In one study on mice, green tea polyphenols were shown to have antidepressant-like effects, suggesting that the same could be true in humans.

Antiviral Properties

Tea catechins are strong antibacterial and antiviral agents that make them effective for treating a variety of infectious diseases. While they may not prevent you from getting a viral infection, they may help reduce their severity, which is a great green tea benefit.

473g Green Tea Nutrition Facts

  • Calories 0
  • Total Fat 0g
  • Saturated Fat 0g
  • Cholesterol 0mg
  • Sodium 33.1mg
  • Total Carbohydrate 0g
  • Dietary Fiber 0g
  • Total Sugars 0g
  • Protein 0g
  • Vitamin C 0mg
  • Vitamin D 0μg
  • Iron 0mg
  • Calcium 4.7mg
  • Potassium 89.9mg
  • Phosphorus 123mg

Green Tea Side Effects

Stomach Problems

Green tea may cause stomach irritation when brewed too strongly or consumed on an empty stomach. Green tea contains tannins that can increase the amount of acid in your stomach. Excess acid can lead to digestive issues including constipation, acid reflux, and nausea. Brewing green tea with water that is too hot can exacerbate these side effects. Brew your green tea with water between 160 and 180 F.

Green tea can also cause diarrhea when consumed in large amounts. Caffeine produces a laxative effect as it stimulates the colon muscles to contract and release more frequently. This results in more frequent trips to the bathroom and can cause an upset stomach. If you suffer from irritable bowel syndrome, avoid green tea. To avoid these side effects, do not drink green tea on an empty stomach. Instead, consume green tea after each meal. If you suffer from acid reflux disease or stomach ulcers, avoid green tea since it can increase acidity.

Headaches

Green tea can cause headaches in certain individuals since it contains caffeine. People who suffer from migraines can consume green tea occasionally. However, you should avoid drinking green tea every day if you suffer from daily headaches. If you have caffeine sensitivity, avoid drinking green tea.

Sleeping Problems

Green tea contains a compound that is antithetical to sleep: caffeine. Green tea contains only small amounts of caffeine, but may still cause problems sleeping for people sensitive to caffeine. This is due to the fact that chemical compounds in green tea prevent the release of hormones such as melatonin, which aids in sleep.

Green tea also contains l-theanine, a chemical that helps to induce calm but also increases alertness and focus—something that may disrupt sleep for some individuals. Some research shows that l-theanine is beneficial for sleep; however, these studies have mainly been conducted on individuals with disorders including ADHD and schizophrenia. Additional research shows that l-theanine may aid sleep by lowering heart rate through the inhibition of glutamate receptors in the brain.

These benefits may be outweighed by the presence of caffeine in green tea—particularly in matcha green tea. While research shows that l-theanine is beneficial for sleep, there is no agreed-upon dosage for its effectiveness in the medical community. While most people may benefit from a cup of green tea before bed, people with caffeine sensitivity should consume it no later than 5 hours before bed.

Anemia and Iron Deficiency

Green tea contains antioxidants that hinder iron absorption in the human body. A meta-analysis showed that this side effect can be particularly dangerous for people who suffer from anemia or another disease where iron deficiency is present. One case study found that green tea caused anemia in a 48-year-old businessman who consumed 1500 milliliters (6 cups) of green tea every weekday for years. To avoid this side effect, add lemon to your tea. The vitamin C in lemon promotes iron absorption, counteracting this side effect. Alternatively, you can consume green tea one hour before or after a meal. This gives your body time to absorb iron without the inhibition caused by tannins. As a precaution, avoid green tea if you have anemia.

Vomiting

Excessive amounts of green tea can lead to nausea and vomiting. That’s because green tea contains tannins that have been linked to nausea and constipation because of the way proteins bind in the intestines. Avoid consuming more than 4 cups of green tea each day if you are a seasoned tea drinker. If you’re just starting out with green tea, start with 1 or 2 cups per day and monitor your reaction. Only increase consumption if you experience no side effects.

Dizziness and Convulsions

The caffeine in green tea can cause you to feel dizzy or lightheaded when consumed in large amounts. Caffeine decreases blood flow to the brain and central nervous system, resulting in motion sickness. In rare cases, the consumption of green tea can lead to convulsions or confusion. In some cases, green tea consumption can also increase tinnitus, known as ringing in the ears. If you suffer from tinnitus, avoid drinking green tea. Always drink green tea in moderate amounts and avoid it if you are sensitive to caffeine. Research shows that the maximum tolerated dose in humans is equivalent to 24 cups of beverage. As mentioned, most of these side effects are rare and occur only when consumed in excessive amounts or in individuals sensitive to green tea ingredients.

Bleeding Disorders

In rare cases, green tea can trigger bleeding disorders. Compounds in green tea decrease levels of fibrinogen, a protein that helps clot blood. Green tea also prevents the oxidation of fatty acids, which can lead to thinner blood consistency. If you suffer from a blood clotting disorder, avoid drinking green tea.

Liver Disease

Green tea supplements and high consumption of green tea can lead to liver damage and disease. Experts believe this is due to a build-up of caffeine that can stress the liver. To avoid this side effect, avoid consuming more than 4 to 5 cups of green tea every day.

Irregular Heartbeat and Blood Pressure

Some small studies show that green tea may cause irregular heartbeat. This side effect is rare and more research is needed to examine the exact compounds behind the heart rate increase. While research shows that drinking tea can help lower blood pressure, some studies have shown that green tea may still affect blood pressure in certain individuals. One study found that green tea raised blood pressure due to the presence of caffeine. Another study found that drinking green tea may interfere with certain blood pressure medications including Corgard. If you suffer from heart disease, seek medical advice from your healthcare professional before consuming green tea.

Bone Health

Excess consumption of green tea increases the risk of bone diseases such as osteoporosis in sensitive individuals. Compounds in green tea inhibit the absorption of calcium, resulting in a deterioration of bone health. Limit your intake to 2 to 3 cups of green tea if you are predisposed to bone disease. If you consume more than that, make sure to take a calcium supplement to support bone health.

Risks for Pregnancy and Child Use

Tannins, caffeine, and tea catechins have all been linked to increased risks during pregnancy. Experts say that green tea in small amounts — no more than 2 cups per day — is safe during pregnancy and breastfeeding. Caffeine is passed through breast milk to infants so monitor your intake in coordination with your physician. Drinking more than 2 cups per day can lead to miscarriage and birth defects in children. Make sure to keep your caffeine intake below 200 milligrams per day.

FAQ

What happens if I drink green tea everyday?

Regularly drinking green tea can help you lose weight and reduce your risk of several diseases, including diabetes, heart disease and cancer. Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits.

Can green tea reduce belly fat?

Green Tea Can Help You Lose Fat, Especially Harmful Abdominal Fat. When it comes to actual pounds lost, the effects of green tea are relatively modest. Although many studies show that people do in fact lose weight, there are also some studies showing no effect.

What is the best time to drink green tea?

Studies suggest that the best time to drink green tea is in the morning and before the workout session. Swapping your cup of coffee with green tea is the best way to kick start your day. Like coffee, green tea also contains some amount of caffeine and L-theanine.

Is green tea good for skin?

Green tea's anti-inflammatory properties can help reduce skin irritation, skin redness, and swelling. Applying green tea to your skin can soothe minor cuts and sunburn, too. Due to its anti-inflammatory properties, studies have also found topical green tea to be an effective remedy for many dermatological conditions.

Can green tea help you sexually?

Green tea does wonders for your overall health; it can reportedly help you lose weight and keep your mind sharp. It is also a libido booster, as it contains natural chemicals that increase energy and endurance. Green tea also has caffeine, which has been shown to increase sexual desire (especially in women).

Should I drink green tea empty stomach?

Excess can result in toxicity or can cause damage to the liver. So do not have more than two-to-three cups a day. - Never have green tea on an empty stomach: Beginning the day with a dose of caffeine may kick-start your day with the much-required impetus, it can also adversely affect the stomach balance.

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