Spilling the (Green) Tea: 10 Benefits of Drinking Green Tea

2737 BC, almost 5000 years ago, the first cup of green tea had been steeped. That, too, by accident. This happened during the reign of Emperor Shennong, the first Emperor of Ancient China, also known as the father of Chinese medicine. Legend has it that he discovered green tea during his travels. When his convoy stopped for a break to rest, a few tea leaves fell into the Emperor’s cup from a burning tea twig that lay nearby. The dead tea leaf provided a refreshing flavour to his water and reinvigorated him. This is how green tea was discovered. The Emperor enjoyed it so much that he asked the rest of his men to prepare it for him ever since. It was an important moment in the history of tea since this was the first documented instance of tea being brewed and consumed. 
Now, there’s been endless research and literature on green tea and its benefits. But what exactly are these benefits? Green tea is touted as one the healthiest drinks in the world; from helping with cognitive function to weight management, its applications are vast; let’s break them down.

For many years, the health advantages of green tea have been praised. One of the most popular health drinks right now, it’s considered the cure-all to several conditions and symptoms. While that may not be the case, green tea does have a fair number of proven health benefits.

Green tea leaves are rich in catechins (KAH-tuh-kins), a type of flavonoid that possesses strong antioxidant properties. One of the primary catechins found in green tea is epigallocatechin-3 gallate (EGCG), recognised for its anti-inflammatory benefits. EGCG, along with other antioxidants, works to minimise inflammation of the cells caused by harmful free radicals — lowering the risk of certain cancers.  

Some of these cancers are

• Breast cancer
• Colon cancer
• Esophageal cancer
• Liver cancer
• Lung cancer
• Prostate cancer
• Stomach cancer

Research shows that green tea can help decrease cholesterol levels, lowering the likelihood of heart disease, heart attacks, and strokes. High cholesterol tends to clog arteries; therefore, it’s a massive risk factor for heart problems. A 2023 study indicated that consuming two to four cups of green tea each day can slash the risk of stroke by as much as 24%. 

Green tea is packed with antioxidants, including EGCG, which works to lower ‘bad cholesterol’ (low-density lipoprotein or LDL) and total cholesterol. Green tea also comes with other heart-protective measures like flavonoids called quercetin and theaflavins. These work to open up blood vessels, ensuring their flexibility and keeping the flow going. 

A study from 2017 reports that drinking green tea may benefit cognition, mood, and brain function due to the caffeine, L-theanine, and catechins like EGCG found in green tea and their brain-protective benefits. A 2020 study also linked regular green tea consumption with a 64% lower risk of cognitive impairment in middle-aged and older adults. 

A meta-analysis of 17 studies indicated that consuming tea could potentially offer protection against osteoporosis and fractures. The research suggests that EGCG and other polyphenols in green tea can enhance bone density and decrease bone loss as you grow older, thereby strengthening your bones.

People affected by type 2 diabetes or those at risk of developing it, such as people with prediabetes, might benefit from drinking green tea. Research suggests that high levels of L-theanine in green tea could help prevent diabetes, while other studies indicate it improves blood sugar levels and insulin resistance. A fun fact: a current study in Japan suggests that drinking four or more cups of green tea every day could lower the risk of death from complications related to type 2 diabetes by up to 40%.

The L-theanine found in green tea may assist in alleviating stress and anxiety. Research indicates that L-theanine also moderates the effects of caffeine, lessening its stimulating impact while enhancing cognitive function, mood, and concentration.

With about 30 milligrams of caffeine per 8-ounce cup, green tea contains less than a third of the caffeine found in coffee. Drinking green tea daily can positively affect your energy levels and overall health.

Unlike coffee, green tea offers a smoother energy boost without the jitters. This is thanks to its high concentration of flavonoids and L-theanine, which enhance the brain’s alpha frequency band and promote relaxation by increasing serotonin, GABA, and dopamine levels. Green tea provides a consistent, gradual release of energy, unlike the jitters that often come with coffee. 

Green tea’s antioxidant properties may contribute to younger-looking, healthier skin. Early studies have found that polyphenols in green tea increase collagen and elasticity in the skin, helping combat wrinkles and other signs of ageing. However, more research is needed on the subject. On the other hand, studies that looked at applying green tea extract to the skin suggest it can help prevent acne and spot-treat pimples when they occur.

There’s some speculation that the catechins in green tea may help break down body fat and boost metabolism, aiding in weight loss. A recent study conducted in Korea found that women who drank four or more cups of green tea daily had 44% less abdominal fat. Green tea can help in controlling appetite and stabilising blood sugar levels, making it a beneficial partner for weight management when consumed consistently.

Research suggests that drinking green tea can prevent tooth decay and cavities. A series of studies conducted in 2021 also mentions drinking green tea and using its extract could be linked to better oral health, but further research needs to be conducted.

Although drinking green tea is typically safe for most adults, it's essential to recognise that there can be risks and side effects linked to it. Some of these risks are: 

• Caffeine sensitivity: Those who are very sensitive to caffeine might experience insomnia, anxiety, irritability, nausea, or an upset stomach as a result of drinking green tea.
• Liver damage: Rare instances of liver damage have been associated with high concentrations of green tea extract, though these cases are generally considered idiosyncratic reactions without confirmed causality.
• Interactions with other stimulants: Drinking green tea in combination with stimulants could elevate blood pressure and heart rate.
• Pregnancy risks: Due to green tea’s caffeine content, consumption during pregnancy may raise the risk of birth defects or miscarriage.
• Iron absorption: The catechins in green tea can hinder iron absorption from foods, potentially leading to iron deficiency anaemia in large quantities.

If you are at risk of iron deficiency, it's recommended that you drink green tea between meals and wait an hour at a minimum after eating before having it.

In order for it to be used most effectively, green tea is best brewed in water. Research suggests that the protein and, potentially, the fat in milk may diminish the antioxidant benefits of tea. One more thing to keep in mind when drinking green tea is that drinking sugar-sweetened green tea can affect these benefits by causing spikes in blood sugar levels, particularly when consumed with high amounts of added sugars. It’s best to look for a type of tea you can drink without added sweeteners or something that messes with green tea’s benefits. 

Improper brewing can make green tea too bitter. To ensure the best-tasting green tea:

1. Heat-filtered water between 71.11° to 82.22° C
2. Steep the leaves for one to three minutes
3. Enjoy!

Adding green tea to your daily routine offers numerous benefits from the plantation and helps you reach your health objectives. While the generally recommended amount of green tea consumption is three to five cups a day, the ideal amount can vary from person to person. If you think you’re having any side effects, consult your doctor immediately. 

Consuming green tea daily can result in numerous health advantages. From a reduced risk of cancer and diabetes to improved heart health, it’s the world’s most beloved health drink for a reason. Green tea can also elevate your overall wellness. Plus, the antioxidants found in green tea may enhance your energy levels and support healthy skin.

While one cup of green tea is beneficial, research suggests that three to five cups daily might provide even more significant health perks. The optimal amount can vary from person to person, so it’s all about finding what works best for you.

Yes, green tea may help in the battle against belly fat! Research shows that the catechins found in green tea can help facilitate fat breakdown and enhance metabolism.

You can enjoy green tea at night, but keep its caffeine content in mind. While it provides a gentler energy boost compared to coffee, those sensitive to caffeine might want to sip it earlier in the day to avoid sleep disruptions.

Definitely! Green tea is packed with antioxidants that can promote healthier, younger-looking skin. Its polyphenols are believed to increase collagen and elasticity, while topical applications can help prevent acne.