The Science-Backed Health Benefits of Green Tea
Sep 16, 2024
Could better health be a mere cup away? If you follow the science of green tea, you’re probably nodding your head.
This beverage goes back centuries, but people probably consumed it long before recorded history. Green tea is nature’s medicine in many ways — here’s what science has to say about its health benefits.
What Sets Green Tea Apart?
All true tea — white, yellow, oolong, green or black — comes from the camellia sinensis plant. The variations depend on when cultivators harvest the leaves and how they process them. Herbal teas come from various other plants that may or may not contain caffeine. Conversely, all tea from the tea tree has a little bit of the go-juice, although not nearly as much as coffee. Black tea has the most, with green falling in the middle.
Tea trees grow well in zones 6 through 9, meaning you could plant one in your yard. It’s a popular ornamental with small pink or white flowers.
What’s the Difference Between Green Tea and Matcha?
Matcha also originates from the camellia sinensis plant. What sets it apart is the preparation. Instead of steeping the leaves, users grind the entire leaf into a fine powder before mixing it into a beverage. Preparing it this way provides a healthy dose of fiber while preserving the antioxidants that make green tea so healthy.
What Makes Green Tea so Healthy?
Green tea’s health benefits stem from polyphenols, a class of chemical compounds occurring naturally in plants. It contains a rich blend of flavonols and catechins, which neutralize harmful free radicals. Free radicals damage your cells, resulting in disease, including cancer and cardiovascular disease.
Green tea contains six primary catechins, with epigallocatechin-3-gallate (EGCG) being the most frequently cited for its health perks. EGCG is a potent antioxidant that can increase your cells’ resistance to heavy metals, preventing damage from the resulting oxidative stress.
7 Science-Backed Health Benefits of Green Tea
What benefits can you expect from including a cup of green tea in your daily diet? Here are seven science-backed perks that may convince you to pause and enjoy.
1. Gently Boosts Energy Levels
Each cup of green tea contains 28 milligrams of caffeine, compared to 96 for a similar cup of coffee. However, green tea may do a better job of providing lasting energy, thanks to its antioxidants and other compounds. Your best bet of all may be a cup of matcha, as the fiber bulks up your intestines, providing a feeling of fullness and avoiding the fatigue that accompanies hunger.
Green tea is also a fabulous choice if you’re sensitive to caffeine or trying to reduce your intake. You can enjoy it iced or hot. Try this trick if you want to cut down on your soda intake — keep green tea in a pitcher in your fridge, adding lemon, other fruits, honey or a natural sweetener like monk fruit if you like. Pour yourself a glass as an alternative to cola and use a SodaStream or similar device to provide carbonation.
2. May Prevent Heart Disease
Heart disease remains the No. 1 killer of men and women globally. Green tea could be an affordable, accessible means of prevention.
One study showed green tea may work especially well in individuals with Type 2 diabetes, a metabolic disorder that increases your risk of cardiovascular disease. Researchers examined 4,756 diabetic patients who were overweight or obese and found that those who consumed more than 5 grams of green tea daily reduced their CVD risk by 29%.
3. May Protect Your Brain
Neurodegeneration refers to the destruction of brain cells and is a hallmark of conditions like dementia and Alzheimer’s disease. Various compounds in green tea may protect against such changes, slowing disease progression.
One recent study discovered that green tea prevents neurodegeneration through several modalities. It reduces inflammation, which can lead to cellular damage and death. It also protects against mitochondrial disruption. Your mitochondria serve as the “powerhouses” for your cells, and dysfunction can spark several neurodegenerative diseases.
4. May Reduce Systemic Inflammation
Systemic inflammation goes hand in hand with chronic pain and results in many mysterious ailments that doctors struggle to treat. For example, up to 80% of adults experience back pain, a common cause of disability, but finding relief often proves elusive. That could explain why only 25% to 30% of sufferers seek treatment.
Even a minor injury can trigger an inflammatory response, activating nerve pathways that strengthen with repeated use — meaning it's easier to send those signals to your brain. Decreasing the inflammation that triggers the pain response can lead to an overall reduction in discomfort, including chronic aches.
5. May Lower Your Cancer Risk
Green tea may reduce your risk of certain types of cancer. In one study, green tea consumption decreased the chance of recurrent breast cancer by 44% in women who consumed three to more than five cups per day.
In another study of women with ovarian cancer, those who consumed green tea had a higher survival rate than those who drank coffee or herbal tea. Other older studies have shown a protective effect from green tea in colon, liver, breast and prostate cells. It was also associated with lower rates of bladder, stomach and pancreatic cancers.
6. May Help You Manage Your Weight
Enjoying a cup of green tea may help you shed unwanted pounds if you struggle with your weight. A mild dose of caffeine improves your metabolism. You might think coffee would be better, but that’s not necessarily true. The antioxidants and catechins in green tea can rev your metabolism by 3% to 8% over 24 hours, far from a temporary boost.
Opt for matcha if you want the ultimate weight loss effects. Although each cup may have more calories than a cup of brewed green tea, the filling fiber can prevent cravings. Just skip all the added sweetness — use coconut milk instead of whole for fabulous flavor.
7. May Lead to a Longer Life
Researchers noticed that those in countries who historically drink a lot of green tea tend toward longer life spans. Upon investigating the association, they uncovered hints that regular consumption may help you live longer regardless of your locale.
One study in mice found that EGCG, that miracle antioxidant found in green tea, reduced the average risk of death by 46.96% and extended the median life span by 25%. Another study involving 7,931 human subjects found that consuming three or more cups of green tea daily improved biomarkers associated with biological ages.
Considering that regular green tea consumption decreases your risk of some of the most deadly diseases known, including heart disease and cancer, it’s not hard to conjecture how it could lead to a longer life. Plus, it's an easy, affordable addition to nearly any diet. If three cups sound like a lot, consider this — the average venti Starbucks order is 20 ounces or 2.5 cups. It’s not as hard as you think to increase your intake.
Health Benefits of Green Tea
Better health could be as close as your next hot cup of tea. Green tea has a host of impressive health benefits, thanks to its remarkable array of chemical compounds that prevent disease and increase your body’s protection against oxidative stress. Best of all, it’s affordable and a delicious addition to your daily diet.