Green tea has got to be doing something right, because this widely popular beverage has been enjoyed by the masses for thousands of years. However, many people still wonder what happens to your body when you drink green tea on a daily basis. Additionally, you may be curious about exactly how much green tea is a healthy amount to consume without entering the potential territory of adverse effects. So, is green tea good for you? Here, we’ll get into that science, plus how much you need to reap the benefits.
Health Benefits of Green Tea
Reduces Inflammation
Inflammation is your body’s natural reaction against injury and infection. Green tea has an excellent antioxidant profile. It is rich in polyphenols, which contribute additional antioxidant and anti-inflammatory properties to green tea. A 2022 study performed on 40 participants at Ohio State University found that green tea extract lowered blood sugar and decreased gut inflammation and permeability in both healthy people and people with metabolic syndrome. While short-term inflammation is a normal part of life, prolonged inflammation can become chronic and lead to a slew of health problems. These conditions, such as heart disease, high blood pressure, diabetes and cancer, can potentially accumulate like a chain reaction throughout the body. Luckily, sipping on that cup of warm green tea may help contribute to the management of inflammation.
Supports Brain Function
According to the American Heart Association, “studies show tea consumption, along with a heart-healthy diet, may improve some brain function.” L-theanine, an amino acid in green tea, has been found to help improve brain function by strengthening memory and reducing anxiety. One 2012 study in Neuropharmacology revealed that “people who took 100 milligrams of L-theanine made fewer errors in an attention task than those in the placebo group. Drinking 50 mg of caffeine or combining the L-theanine and caffeine also improved people’s focus.”
Improves Blood Sugar and Cholesterol Levels
Green tea may help defend against heart disease by supporting healthy cholesterol. Studies also show that green tea may reduce blood sugar levels and help prevent type 2 diabetes. A 2018 study in the Journal of the American Heart Association found that tea appears to slow the natural decrease in high-density lipoprotein cholesterol (HDL), which is often referred to as “good” cholesterol, as a person ages, and reduce low-density lipoprotein (LDL), which is known as “bad” cholesterol. Experts believe that catechins, one type of antioxidant found in green tea, may be responsible for this cholesterol-lowering effect.
Aids in Digestion
Green tea can help to soothe the symptoms of gastrointestinal disorders and relieve bloating by eliminating the build-up of gas in the intestine. Throughout one study in Microbiology & Immunology, ten volunteers who did not regularly drink green tea did so for 10 days, and then stopped for seven days. The results revealed the proportion of bifidobacteria (a type of good bacteria in your gut) increased proportional to green tea consumption, which means that green tea consumption might help act as a prebiotic and improve the colon environment.
Reduces the Risk of Cancer
The antioxidants found in green tea, particularly polyphenols, aid in protecting cells from oxidative damage, a factor that contributes to several chronic illnesses and cancers. Polyphenols can help prevent the formation of free radicals that may cause damage to or the death of cells, which may ultimately reduce the risk of cancer. Additionally, according to a 2019 review published in the journal Medicine, people who habitually consume green tea had a 17% lower risk of developing breast cancer than non-tea drinkers, despite heterogeneity among those studied.
Potential Risks of Green Tea
Iron Deficiency
While green tea, in its natural state, is much more beneficial to one’s health than heavily-sweetened beverages, a person may face negative side effects if they consume too much. For example, drinking too much tea may lead to an iron deficiency because tea is rich in tannins, which can bind to iron and prevent it from being absorbed in the digestive tract. Many people enjoy a warm cup of tea after a meal to help encourage digestion. However, green tea can have the opposite effect. If you follow up an iron-rich meal with a cup of green tea with the best of intentions, the tannins may prevent your body from absorbing this important mineral.
How Much Green Tea Is Too Much?
It’s important to remember that green tea is not caffeine-free, and similar to other caffeinated drinks, consuming too much green tea can cause symptoms such as anxiety, restlessness, jitters, headache, nausea, increased heart rate or trouble sleeping. While everyone has different sensitivity levels to caffeine, the FDA cites 400 milligrams per day—about 10 cups of green tea—as the maximum amount of caffeine healthy adults should consume each day.
The vast health benefits green tea can provide may quickly be negated with the inclusion of added sugar or even an excess amount of honey. So be mindful of the amount of sweetness you’re adding, and consider opting for a slice of lemon to add flavor without added sugar.
How to Make Green Tea
Heat water to 170-185℉, meaning a strong simmer, but not a full boil. Boiling water can potentially reduce the flavor properties in tea, and might make it taste bitter.
Once warm, add the water to a mug and then add the tea leaves or tea bag.
Steep for three minutes. Again, enjoy your green tea warm, but not piping hot.
Frequently Asked Questions
1. Is it OK to drink green tea every day?
For most people, drinking green tea in moderate amounts each day is safe. Drinking three to five cups per day is a safe zone for reaping all of the health benefits it offers, without entering a space of excess where potential risks exist. The best time of day to drink green tea is in the morning or early afternoon so the caffeine will not impact a healthy sleep routine, and one to two hours after meals to help aid in digestion.
2. Does green tea raise blood pressure?
Several studies have found that green tea helps lower blood pressure. Scientists at the University of California found that antioxidants in tea help open ion channels, which can relax the muscles that line blood vessels. When the cells relax, the blood vessels dilate and, as a result, blood pressure is reduced.
3. Who should not drink green tea?
Those with an iron deficiency may want to limit or completely avoid green tea. The tannins in the tea can bind to iron and prevent your body from absorbing it, which could escalate this issue. Additionally, those who avoid caffeine should avoid green tea. Instead, opt for teas that are completely caffeine-free such as peppermint and chamomile.
The Bottom Line
Green tea has many health benefits and may even help protect against cancer, heart disease, inflammation and increased blood pressure. However, health and wellness is about finding and maintaining balance. As the old saying goes, all things in moderation. In order to reap the health benefits and avoid entering a space where you may be at risk for potential adverse effects, enjoy green tea at a moderate level. This way, this warm and comforting beverage can be a lovely and encouraged addition to a healthy lifestyle.