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Green Tea: Nature's Brew


Tea is a popular drink around the world, and it comes in many different varieties. It is rich in polyphenols, caffeine, minerals, vitamins, amino acids, and carbohydrates. Among tea varieties, green tea contains more antioxidants. 


Green tea is popular, and individuals are increasingly taking its extracts as supplements for health purposes. It is high in polyphenols, particularly catechins, which are known for their antioxidant, antimicrobial, anti-collagenase, antimutagenic, and preventive properties. Drinking green tea has been linked to a lower risk of various diseases, including cancer and heart issues. Studies have shown that it has preventive effects in areas such as blood pressure control, weight management, antibacterial and antiviral action, UV protection, bone health, anti-fibrotic properties, and neuroprotection. 


Additionally, green tea’s beneficial effects on oral health are becoming more widely known. It protects against bacteria-caused dental cavities and is linked to a lower risk of periodontitis. This article may highlight some of the health benefits associated with green tea.


HEALTH BENEFITS


Green tea provides health benefits in several areas:

  • Cancer

    • The compound Epigallocatechin-3-gallate (EGCG) found in green tea was shown to inhibit cancer cell growth and induce cell death. Besides, animal studies have shown that extracts from green tea reduce the risk or slow the progression of cancer. Nonetheless, there is limited evidence suggesting that green tea may have a positive impact on reducing the risk of breast, ovarian, prostate, and endometrial cancers. However, findings from human studies on tea and cancer are limited and not consistently conclusive. 

  • Stroke and Mortality

    • Green tea contains antioxidants known as polyphenols, which can reduce the risk of cardiovascular disease, including stroke. Studies on Japanese men and women found an association between tea consumption and lower cardiovascular-related deaths. Drinking 2 to 3 cups per day lowered stroke risk by 14%.

  • High Blood Pressure

    • Consuming green tea on a regular basis may help to maintain smooth blood vessel linings, lowering your risk of developing high blood pressure. Long-term green tea consumption has also been linked to lower blood pressure. A study of 14 trials found that green tea extracts reduced high blood pressure slightly in overweight and obese adults. However, given the small number of participants in the trials, drawing definitive conclusions is challenging. 

  • Cholesterol

    • Tea flavonoids, which have antioxidant properties, may inhibit the oxidation of low-density lipoprotein (LDL) cholesterol, which causes artery inflammation. Besides, it can reduce fasting total and LDL cholesterol by 7 and 2 mg/dL, respectively. However, evidence from human studies is inconsistent. 

  • Weight Loss

    • Green tea extract has been shown in clinical research that can enhance metabolism and assist in burning fat. A study discovered that incorporating green tea with caffeine improved weight loss and maintenance in overweight and moderately obese individuals. Nonetheless, it is important to note that not all studies demonstrate similar benefits. 



SIDE EFFECTS


Green tea is generally safe, but excessive caffeine can cause difficulty sleeping, headaches, and jitteriness. Large amounts of EGCG can cause nausea and upset stomach. Anxiety, tremors, and irritability are possible side effects of caffeine in green tea, particularly for those who are sensitive or consume large doses. Although less common than in other caffeinated beverages, these side effects may still occur due to shorter steeping times. 


While fluoride in green tea helps to prevent tooth decay, the tannic acid can stain teeth. Green tea extracts may cause liver problems, with symptoms including yellowing of the skin or eyes, nausea and stomach pain. The impact on the liver may vary depending on the daily consumption of green tea extract. If you notice any of these symptoms, stop drinking green tea and consult your healthcare provider promptly. 


CONCLUSION


To summarise, green tea’s antioxidants have a wide range of health benefits, from cancer prevention to cardiovascular health. Sip in moderation to enjoy lower risks of stroke, controlled blood pressure, and support in weight management. To avoid potential side effects, stay mindful of your limits and treat each cup as a small, delightful step toward a healthier you! 



REFERENCES


Green Tea Extract - Health Encyclopedia - University of Rochester Medical Center. (n.d.). Www.urmc.rochester.edu. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=GreenTeaExtract


Han, K., Hwang, E., & Park, J.-B. (2016). Excessive Consumption of Green Tea as a Risk Factor for Periodontal Disease among Korean Adults. Nutrients, 8(7), 408. https://doi.org/10.3390/nu8070408


Harvard. (2019, August 6). Tea. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/tea/


Mount Sinai. (n.d.). Green tea Information | Mount Sinai - New York. Mount Sinai Health System. https://www.mountsinai.org/health-library/herb/green-tea


Prasanth, M., Sivamaruthi, B., Chaiyasut, C., & Tencomnao, T. (2019). A Review of the Role of Green Tea (Camellia sinensis) in Antiphotoaging, Stress Resistance, Neuroprotection, and Autophagy. Nutrients, 11(2), 474. https://doi.org/10.3390/nu11020474 



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