From head to stomach, the health benefits of green tea are vast. But, how Is green tea good for you? Although all teas are rich in antioxidants, green teas (including matcha, jasmine, and hojicha) tend to contain the highest levels. It is precisely these compounds that can combat oxidative stress in our body and help reduce the risk of chronic diseases.
Evidence also suggests that green tea may boost your metabolism and aid in weight loss. Caffeine has also been shown to improve brain health and keep the mind alert and active, but without worsening anxiety. Although more research is needed to establish a definitive list of benefits, there is a good basis for suggesting the whole-body benefits of tea. So get those tea bags and leaves ready and start brewing.
Benefits of Green Tea
1. Burn fat and boost metabolism
Simply replacing unsweetened green tea with sugary sodas, lattes, and juices can cut hundreds of calories per day from your diet. But it’s not just calories that count. Tea contains catechins, powerful antioxidants that research shows can significantly reduce body weight and maintain body weight significantly after a period of weight loss. Another study found that participants who drank catechin-rich tea twice daily saw a decrease in abdominal fat, losing an average of 3/4 inches in waist circumference and 2.6 pounds of body weight. In particular, the powerful combination of catechins and caffeine is thought to boost metabolism, although more research is needed to support this claim. One study suggests that the catechins and caffeine in green tea may help speed up the rate at which your body burns fat.
2. Improve memory, concentration and mental clarity
Green tea not only has the ability to help the body, but it can also benefit the mind. Research shows this superfood could improve your memory, help you focus, and reduce anxiety. This is thanks to the duo of caffeine and L-theanine, an amino acid present in tea (green tea contains the most). L-theanine slows the absorption of caffeine and may alleviate some of the stimulant’s common side effects, such as jitters and nervousness. When caffeine and L-theanine join forces, they can help produce sharper focus and mental clarity. One study found that participants taking L-theanine performed attention tasks better and faster.
3. Reduce blood pressure
Green tea is good news for the ticker. One study showed that compounds in green and black teas relax blood vessels, which may help reduce blood pressure. The effect is modest, however, so people with severe hypertension are unlikely to see drastic changes. Still, drinking green tea can be a positive step toward improving heart health. Another study of more than 40,000 Japanese adults found that those who drank more than five cups of green tea a day were 26% less likely to die of a heart attack or stroke than those who did so. rarely consumed. But five cups can mean a lot of caffeine, so keep that in mind.
4. Help Cholesterol Levels
Nearly one in three Americans suffer from high cholesterol. The antioxidants in green tea may be helpful. One study concluded that tea consumption was associated with a slower decline in heart-healthy “good” HDL‐C cholesterol as a person aged. Meanwhile, analysis from another study suggests that green tea can significantly reduce LDL (aka “bad”) cholesterol in the blood. This is thought to be because tea is rich in catechins, a family of flavonoids that can counteract the production and absorption of cholesterol.
5. Protect against cancer
Green tea against “the big C”: a study revealed that Green tea consumption is associated with a lower risk of certain cancers, including those for endometrial, esophageal, lung, non-Hodgkin’s lymphoma, oral and ovarian lymphoma. The key? Polyphenols, plant compounds found in tea that may help protect cells from carcinogenic damage by neutralizing free radicals. While all teas contain polyphenols, the green variety has the highest concentration. Note, however, that the results are inconsistent since other studies have found mixed results.
6. Helps with insulin sensitivity for better blood sugar
If you are one of the nearly 100 million Americans who are at risk of diabetes, keep reading. Studies suggest that green tea may improve insulin sensitivityhelping to regulate blood sugar and reduce the risk of type 2 diabetes. But other research has found no beneficial effects on diabetes, so more research needs to be done.
7. Reduce the risk of Alzheimer’s disease
A cup of tea could keep dementia away. One study concluded that green tea had favorable effects in mitigating the risk of Alzheimer’s disease. These findings support other research suggesting that the EGCG and L-theanine in green tea improve brain health. Still, more human studies need to be done to strengthen these claims.
8. Avoid strokes
A stroke can happen quickly without any warning signs. However, you can take steps to prevent its occurrence. One study found that drinking at least three cups of green tea a day could reduce the risk of stroke by up to 20%. These chances increase the more you drink green tea.
9. Helps with oral health
In addition to brushing and flossing, dentists may begin to recommend sipping. One study concluded that “drinking green tea with meals and breaks is a relatively easy habit and can improve oral health.” It specifically highlights that high levels of polyphenols play a beneficial role in preventing certain periodontal and oral diseases. The research is preliminary, however, and additional studies in humans are needed.
10. Increase longevity
Studies in Japan have shown that green tea consumption is associated with a lower risk of all-cause mortality and cardiac death. Even moderate consumption reduced the risk of total mortality from cancer and respiratory diseases in women.
What happens to your body if you drink green tea every day?
With so many potential health benefits, it’s understandable to want to make drinking green tea a daily habit. At the very least, it’s a great substitute for high-sugar drinks, like soda and juice. Although drinking one cup each day should have minimal side effects (primarily those related to caffeine consumption), some groups will want to consult their doctor or a nutritionist if they drink large amounts (like five cups) per day.
How much green tea should I drink?
Most evidence-based findings suggest that you need to drink three to five cups per day to benefit. Be sure to speak with your doctor about any concerns about caffeine content and excessive green tea consumption.
Is green tea good for weight loss?
Studies indicate yes. Researchers have found that drinking green tea can boost metabolism, help burn fat and prevent weight loss.
When should you not drink green tea?
People with anemia, diabetes, glaucoma, or osteoporosis should consult their doctor before drinking green tea. The caffeine in tea can disrupt sleep, so it’s best to avoid drinking it before bedtime.
What is the best way to prepare green tea?
Green tea should not be brewed at boiling temperatures, which will burn the leaves and give them a bitter taste. Between 160° and 175°F is the ideal temperature for water. If you don’t have a thermometer on your kettle, simply boil water and cool it with cold water.
Susan (she/her) is the recipe editor at Good Housekeeping, where she presents ideas, analyzes words, and produces food content. In Test Kitchen, she cooks (and samples!) recipes, working with developers to deliver the best written versions possible. A graduate of Brown University and contributor to several cookbooks, her previous experience includes stints at Gastronomy and wine, Food Network, three meal kit companies, a wine store in Brooklyn, and Chez Panisse, the pioneering restaurant in Berkeley, California. She enjoys playing tennis, natural wines and reality TV shows.