Green Tea: Health benefits, side effects and Research

Green Tea: Health benefits, side effects and Research
Green Tea: Health benefits, side effects and Research

There must be something about green Tea that the world can not seem to stop gushing about it. From Virat Kohli to Shraddha Kapoor, the majority of the country’s biggest fitness icons swear from the beverage. Green Tea is a relatively newer version of Tea that’s quickly becoming popular, especially in the health and physical fitness.

The many health benefits of Green Tea and its particular function in aiding weight loss has made the beverage a favorite go-to drink for those conscious of their health and fitness. But before you begin sipping this wonder drink, have you ever wondered what could be the best time to drink green tea so that you can take advantage of its health benefits?

Fast facts on green tea

Here Are some essential points about green tea. More detail and supporting information is in the first article.

Fast facts on green tea
  • There are several different types of green tea available
  • Green Tea might help prevent a selection of ailments including cancer
  • More research is needed to prove many of the health states surrounding green Tea

Unlike many other popular variants of Tea, green tea does not experience any oxidation process, which makes it a healthier drink to sip. There are lots of herbal and aromatic kinds of green Tea accessible in the market to select and choose from. Green Tea has been regarded as a healthier alternative to other beverages.

It is proven to bring down the’bad’ cholesterol LDL levels and triglycerides – a group of fats that creates a sheath of plaque in your blood vessels which makes it hard for the blood to stream. It is proven to improve your metabolism and accelerate the fat-burning process.

Green Tea is loaded with antioxidants such as flavonoids and polyphenols, which does not just enhance your immunity but also protect you against cough and influenza. The antioxidants found in green tea also have been associated with healthy hair and clear skin, as exhibited by many scientific drinks.

Health benefits of Green Tea

1. Green Tea Contains Bioactive Compounds That Improve Health

  • Green Tea is much more than just liquid.
  • A Number of the plant compounds in the tea leaves do make it into the final beverage, which contains large quantities of essential nutrients.
  • Tea is rich in polyphenols that.

Green Tea is about 30% Polyphenols by weight, such as large amounts of a catechin called EGCG. Catechins are natural antioxidants that help prevent cell damage and offer other benefits.

These substances can reduce the formation of free radicals within the body, protecting cells and molecules from damage. These free radicals are known to play a role in ageing and all sorts of ailments.

Is among the most effective compounds in green tea. It has been analyzed to treat a variety of diseases and maybe one of the chief reasons green Tea contains such powerful medicinal properties.
Green Tea also offers little Amounts of minerals which are essential for health.

Try to choose a high-quality Brand of green Tea, since a number of the reduced quality manufacturers may contain excessive quantities of fluoride.

That being said, even if you choose A lower quality manufacturer, the benefits still far outweigh any risk.

2. Green Tea and cancer prevention

According To the National Cancer Institute, the polyphenols in tea have been shown to reduce tumour growth in laboratory and animal studies and might protect against damage caused by ultraviolet UVB radiation.

In States where green tea consumption is high, cancer rates tend to be lower, but it’s not possible to know for sure whether it is the green Tea which prevents cancer in those populations or other lifestyle variables.

Some studies also have shown the positive impacts of green Tea on these types of cancer:

  • breast
  • bladder
  • ovarian
  • oesophagal (throat)
  • Lung
  • Prostate
  • Skin
  • Stomach

Investigators believe it is the high level of polyphenols in tea that helps kill cancerous cells and stop them from growing. However, the exact mechanisms by which Tea interacts with all cancerous cells is unknown.

However, Other studies have not discovered that Tea can decrease cancer risk. The amount of Tea necessary for cancer-preventive effects also fluctuates widely in studies – from 2-10 cups every day.

3.Green Tea Increases Fat Burning and Improves Physical Performance

List for any fat burning supplement, odds are that green tea will be on there.
This is because green Tea hasAnother study showed that fat Zinc was raised by 17%, suggesting that green Tea can gradually increase the burning of fat.

However, some research on green tea doesn’t demonstrate any increase in Metabolism so that the effects can depend on the person.

We have demonstrated to improve physical performance by mobilizing fatty acids in the fat cells and making them readily available to be used as energy.
In two different review studies, Caffeine has been shown to boost physical performance by 11-12%, usually.

4.Green tea core benefits

A 2006 study printed in the Journal of the American Medical Association concluded that green tea intake is associated with decreased mortality due to all causes, including cardiovascular disease.

The Research followed over 40,000 Japanese participants between the ages of 40 and 79 for 11 decades, starting in 1994.

The participants who drank 5 cups of green tea per day had a significantly lower chance of dying (particularly from cardiovascular disease) than those who drank less than 1 cup of tea per day.

Green Tea contains Catechins, polyphenolic compounds that are considered to apply lots of protective effects, particularly on the cardiovascular system.

5.Brain function in the brief term, it may also protect your mind in older age.

Alzheimer’s disease is the most common neurodegenerative disorder in humans and a leading cause of dementia.

Parkinson’s disease is the second most common neurodegenerative disorder and involves the death of dopamine-producing neurons in mind.

Multiple Studies Reveal That the Catechin compounds in green Tea may have different protective effects on neurons in test tubes and animal models, potentially lowering the risk of Alzheimer’s disease and Parkinson’s.

Green Tea: Health benefits, side effects and Research

6.The catechins in Green Tea have other biological effects.

Some studies show that they could kill bacteria and inhibit viruses like the influenza virus, possibly lowering your risk of infections.

Primary harmful bacteria in the mouth. It triggers plaque formation and is a leading contributor to both cavities and tooth decay.
Studies Indicate That the catechins In green Tea can inhibit the growth of Streptococcus mutants. Green tea consumption is associated with enhanced dental health and a reduced risk of caries.

Numerous studies also reveal that green tea can reduce bad breath.

5 Green Tea Side Effects You Need to Know About

Stomach Problems

Green Tea may Lead to stomach discomfort when also brewed strongly Green Tea contains tannins that could raise the quantity of acid in your Stomach.

Surplus 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. Scrub your green Tea with water between 160 and 180 F.

Amounts. Caffeine produces a laxative effect because it stimulates the colon muscles to contract and discharge more often. This results in more frequent trips to the toilet and can lead to upset Stomach.
To prevent these side effects, do not drink green tea on an empty stomach. Instead, eat green Tea after each meal. If you suffer from acid reflux disease, stomach ulcers, avoid green tea as it can increase acidity.


Green Tea may cause headaches in specific individuals since it Contains Caffeine (2). Individuals who suffer from migraines can consume green tea occasionally. But you should avoid drinking green tea every day should you suffer from daily headaches. In case you have a caffeine sensitivity, prevent drinking green Tea.


Excessive quantities of green tea can lead to nausea and vomiting. That is because green tea contains tannins that have been linked to constipation and nausea due to the manner proteins bind in the intestines (8).

Avoid consuming more than 4 cups of green tea daily if you’re an experienced tea drinker. If you are starting with green Tea, begin with 1 or 2 cups every day and monitor your reaction. Only increase consumption if you experience no side effects.

Anemia and Iron Deficiency

Green Tea Includes antioxidants which interfere with the iron absorption. A meta-analysis revealed that this side effect might be especially dangerous for those that suffer from anaemia or other illness where iron deficiency is present (6). To prevent this side effect, add lemon into your Tea.

The vitamin C lemon promotes iron absorption, counteracting this side effect. As an alternative, you can eat green tea one hour before or after a meal. This gives your body time to absorb iron without the inhibition caused by tannins.

Problems Sleeping

Green Tea contains a chemical that is antithetical to sleep: Caffeine. Green Tea contains only small quantities of Caffeine, but may still cause problems sleeping for people sensitive to Caffeine. This is since chemical compounds in green tea prevent the release of hormones like melatonin, which aid in sleep.

Green Tea also contains l-theanine, a chemical that helps to Induce calm but also increases focus and alertness –something which can interrupt sleep for several individuals. Some research shows that l-theanine is advantageous for rest; nonetheless; these studies have primarily been conducted on people with disorders, including ADHD and schizophrenia .

Additional Research indicates that l-theanine may aid sleep by lowering heart rate through the inhibition of glutamate receptors in mind.

These benefits can be modulated by the presence of Caffeine in Green Tea–, especially in matcha green tea. While the study shows l-theanine is advantageous for sleep, there’s not any agreed-upon dosage for its effectiveness in the medical community.

Although the majority of individuals may benefit from a cup of green tea before bed, individuals with caffeine sensitivity should consume it no more than 5 hours before bed.

The Way to Drink Green Tea for Weight Loss

Several studies have suggested that the flavonoids and Caffeine in green Tea help elevate metabolic rate, increase fat oxidation and even improve insulin action. One study showed that people who consumed green Tea and Caffeine dropped a mean of 2.9 pounds throughout a 12-week interval while adhering to their healthy diet. Another study suggested the increase in calorie output signal was equivalent to approximately 100 calories over 24 hours.

You don’t have to drink a lot of green tea to assist you to lose weight. While weight-loss benefits vary based on distinct dynamics, they have been discovered by ingesting as little as 2.5 cups of green tea per day.

Some green tea types are better for weight loss than others. If you are all about that green and a weight-loss mission, you might want to choose Matcha green tea–the most abundant green tea source of antioxidants and nutrients. Registered dietitian Isabel K Smith explains why: “The entire leaf is ground and consumed as a member of this beverage, as opposed to other (many ) forms of green tea where the leaves are steeped, and then the tea is absorbed.”

There’s a right and wrong way to brew green tea. When brewing green Tea, require a little additional care, as boiling water is awful for the precious catechins (Tea’s fine chemicals). Do bring your water to a boil, but let it rest for approximately ten minutes. After that, pour the water on the Tea and brew for about one minute before serving . The brewing period could be made longer or shorter, depending on your taste.

What Is the Best Time To Drink Green Tea?

  • According to Bangalore-based nutritionist Dr, It is still a sort of Tea that contains Caffeine, and hence I wouldn’t recommend More than 3 cups a day. More than this may leave you dehydrated. If swallowed in Surplus, it will start eliminating essential elements too from your system. I Always information my clients to have a cup in the morning (approximately 10-11 a.m) or Evening. Early morning can be a Fantastic time to consume green tea because your Metabolism is the greatest, which is promoted using a nice hot cup of green tea. It’s good to drink green tea in the Evening too because that is when your Metabolism will dip, so this may be your last shot to prolong your Dipping Metabolism.”
  • Macrobiotic Nutritionist and Health Practitioner Shilpa Arora says, “Both morning and Evening are fine to drink green tea. People who have sleep difficulties should prevent a cup later in the Evening, as the caffeine intake may pose difficulty with their sleep.”
  • Advisor nutritionist Dr Rupali Dutta informs Us, “Mornings are the best time to have green tea, for its role in Kick-starting the Metabolism but you can also get it post-meal, since it is low in calories, and therefore, taking a cup after your meal wouldn’t harm just as much. Make sure you don’t drink it right after your meal, then watch a gap of at least


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