What are the health benefits of tea?
1. Health benefits
2. Cancer prevention
3. Weight loss
4. Skin conditions
5. Heart health
6. Lower cholesterol
7. Stroke risk
8. Type 2 diabetes
9. Memory
10. Alzheimer's disease
11. Nutrition
12. Types
13. Side effects
Tea
All tea types, except herbal, are brewed from the dried leaves of the Camellia sinensis bush. The level of oxidation of the leaves determines the type of tea.
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Green tea is made from oxidized leaves and is one of the least processed types of tea. For this reason, it contains the most antioxidants and beneficial polyphenols.
Types of tea
White tea
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Calories of white tea: Low as 2-3 calories per 8 ounces.
Green tea
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Calories of green tea: As low as 2-3 calories per 8 ounces.
Yellow tea
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Calories of yellow tea: 4 calories in 100ml.
Black tea
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Calories of black tea: 1 calories per 100grms.
Oolong tea
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Calories of oolong tea: As low as 2.4 calories per 8- ounces.
Health benefits
People used green tea in traditional Chinese and Indian medicine to control bleeding and heal wounds, aid digestion, improve heart and mental health, and regulate body temperature.
Studies suggest that green tea may have positive effects on weight loss, liver disorders, type 2 diabetes, Alzheimer’s disease, and more.
However, it is important to note that more evidence is necessary before scientists can definitively prove these possible health benefits.
Cancer prevention
In countries where green tea consumption is high, some cancer rates tend to be lower. However, human studies have not shown consistent evidence to prove that drinking green tea reduces the overall risk of cancer.
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However, the topical application of green tea polyphenol extracts may have a role in protecting the skin from UVB radiation. A 2018 review Trusted Source of in vitro, in vivo, and human studies demonstrated the potential benefits of tea polyphenols in the chemo prevention of UVB-induced skin cancer.
Animal and test tube cell studies Trusted Source have suggested some positive impacts on the following types of cancer:
•breast
•bladder
•ovarian
•colorectal (bowel)
•esophageal (throat)
•lung
•prostate
•skin
Overall, findings from numerous human studies have yielded inconsistent results and limited evidence of the benefit of drinking green tea on the overall risk of cancer.
Weight loss
A review of several studies found that the catechins in green tea and caffeine may have a role in increasing energy metabolism, which may lead to weight loss.
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A further meta-analysis Trusted Source of some tea polyphenols-induced weight loss mechanisms suggested that catechins and caffeine synergistically produced weight loss effects, as opposed to them being the result of caffeine alone.
However, the impact of drinking green tea on weight loss is unlikely to be of clinical importance. Most studies that have shown small changes in metabolism used green tea extracts with extremely high concentrations of catechins.
Inflammatory skin conditions
Green tea has anti-inflammatory properties. A review of human clinical studies Trusted Source and both cellular and animal experiments found that green tea and its major component, epigallocatechin-3-gallate , have demonstrable anti-inflammatory effects.
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The researchers determined that solutions including tea extracts promoted anti-inflammatory responses when applied topically. They also found that skin micro circulation improved in the affected areas.
Heart health
The green tea consumption is associated with reduced mortality due to cardiovascular disease.
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The study followed over 40,000 Japanese participant who drank at least five cups of green tea per day had a reduced risk of mortality due to cardiovascular disease.
The consumption of green tea was associated with favorable outcomes regarding the risk of cardiovascular and ischemic related diseases.
The polyphenols in green tea may lower blood pressure, decrease inflammation, and improve epithelial function, which can help reduce heart disease risk in people with excess weight or obesity.
Lower cholesterol
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Consuming the green tea, either as a beverage or in capsule form, was linked to significant but modest reductions in total low-density lipoprotein cholesterol.
Stroke risk
Drinking green tea or coffee regularly seems to be associated with a reduced risk of stroke.
An American Heart Association (AHA) study Trusted Source stated that the inclusion of green tea in a person’s daily diet may be associated with a small but positive change in stroke risk.
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Type 2 diabetes
Studies concerning the relationship between green tea and diabetes have been inconsistent.
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Some have suggested a lower risk of type 2 diabetes in people who drink green tea than in those who consume no tea. One review Trusted Source of 17 randomized control trials found a correlation between green tea consumption and decreased fasting glucose and fasting insulin levels.
A further 2017 review of dietary polyphenol studies also associated green tea, as part of the Mediterranean-type eating pattern, with a reduced risk of type 2 diabetes.
However, other studies have found no association at all between tea consumption and diabetes.
Working memory
The green tea can enhance a person’s working memory and other cognitive functions.
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The double-blind volunteer study found that green tea could be promising in treating cognitive impairments associated with neuropsychiatric conditions such as dementia.
Daily tea drinking is associated with a decreased risk of cognitive impairment and mild cognitive impairment.
Alzheimer’s disease
The effect of a component of green tea, colon-available green tea extract , to see how it affected a key protein in Alzheimer’s disease.
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The tests used CAGTE to represent green tea phytochemicals potentially available after upper gastrointestinal digestion and differentiated PC12 cells as a model for neuron cells.
At high concentration levels, CAGTE was able to protect the cells from the damaging free radicals and beta-amyloid peptides that may play a role in the development of Alzheimer’s disease.
However, the concentration they used was far greater than can be found in the human body.
Other benefits
The green tea might help prevent dental cavities, stress, and chronic fatigue, treat skin conditions, and improve arthritis by reducing inflammation.
Nutritional breakdown
Unsweetened brewed green tea contains fewer than 3 calories Trusted Source per cup.
Green tea contains a relatively small amount of caffeine (approximately 29 milligrams [mg]Source per 8-ounce cup) compared with black tea (around 47 mg Trusted Source per cup) and coffee (about 95 mgTrusted Source per cup).
The caffeine in a cup of tea can vary according to the duration of infusing time and the amount of tea infused.
Green tea contains one of the highest amounts of antioxidants of any tea. Green tea is about 30%Trusted Source polyphenols by weight, of which approximately 80% is EGCG.
Types
Green tea is available in many types and forms, including:
1. Bottled and sweetened with sugar or an artificial sweetener
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2.single tea bags
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3.loose-leaf
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4.instant powder
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5.green tea supplements, in capsule form or as liquid extracts.
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Side effects and risks
In adults, there are few known side effects associated with drinking green tea.
Caffeine sensitivity: People with severe caffeine sensitivities could experience insomnia, anxiety, irritability, nausea, or an upset stomach after drinking green tea.
Liver damage: Consuming a high concentration of green tea extract may negatively impact liver health in rare cases.
Other stimulants: If a person consumes green tea alongside stimulant drugs, it could increase their blood pressure and heart rate.
The rare cases of liver injury from green tea extract consumption are idiosyncratic reactions. Reviews of these instances have also not been able to conclude direct causality.
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