Health Benefits Of Green Tea, Dosage, and Side Effects

Behind water, Tea is the most consumed beverage in the world. There are several reasons why Green tea is touted to be one of the healthiest beverages on the planet. The Health benefits of Green Tea are many. One of the main reasons was, Green tea is made from unoxidized leaves. It is one of the less processed types of tea in the world. 

Hence it is loaded with more antioxidants and beneficial polyphenols that help you lose weight. There are even more potential health benefits of having a cup of green tea every day.

Green-tea-health-benefits

Green tea is a zero-calorie beverage. An 8-ounce cup of green tea contains 20-45 milligrams of caffeine whereas, 50 milligrams in black tea and coffee with 95 milligrams per cup.

Some Health Benefits Of Green Tea

The health benefits of Green tea come from the polyphenols and catechins such as epigallocatechin-3-gallate (EGCG) present in it. Here are some research based health benefits of Green tea.

1. Green tea and flu:

The antioxidants, polyphenols, and flavonoids that are present in green tea boost immunity, as a result, our immunity to cough and flu increases.

2. Green tea benefits for the heart:

Green tea is proven to reduce bad cholesterol and improves the ratio of good cholesterol to bad cholesterol in the blood.

The study conducted over 40,000 Japanese participants proved that people who drink green tea have up to a 31% lower risk of dying from cardiovascular diseases including heart diseases and stroke.

3. Green tea reduces bad breath:

The catechins like epigallocatechin-3-gallate (EGCG) present in green tea also have benefits for oral health. Streptococcus mutans is a common bacteria present in the mouth. It is responsible for plaque formation and is a leading contributor to cavities and tooth decay.

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Test-tube studies indicate that catechins can suppress the growth of bacteria, potentially lowering the risk of mouth infections.

4. Green tea may lower the risk of cancer:

Cancer is caused by uncontrolled cell growth and is one of the main causes of death in the world. Research has shown that oxidative damage can lead to chronic diseases, including cancers. Powerful Antioxidants present in green tea can help protect against oxidative damage.

According to the National Cancer Institute, the polyphenols present in green tea have been shown to decrease tumor growth by killing cancer cells, without damaging the healthy tissue around them in the laboratory.

It is true that, In countries where green tea consumption is high, cancer rates tend to be lower. However, other lifestyle factors may also come into play. Many observational studies indicate that the people who drink green tea are less likely to develop several types of cancer, but more high-quality research is needed to confirm these effects.

According to a study in Harvard Health Publication, green tea is more likely to show positive impacts on the following types of cancer.

  • breast
  • bladder
  • ovarian
  • colorectal (bowel)
  • esophageal (throat)
  • lung
  • prostate
  • skin
  • stomach

5. Green tea for weight loss:

Some researches have shown that Green tea increases metabolism. As a result, it promotes digestion and facilitates weight-loss. If you are looking for fat burners, you’ll find green tea extracts on there.

green tea for weight loss

Caffeine present in green tea may also improve physical performance by mobilizing fatty acids from fat tissue and making them available for use as energy. However, the studies relating green tea to weight was so minimal, it is unlikely that green tea is clinically important for weight loss.

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6. Green tea prevents type-2 diabetes:

Type 2 diabetes is caused by insulin resistance or an inability to produce insulin. It involves having elevated blood sugar levels. Some studies have shown that the risk of developing type 2 diabetes for green tea drinkers is slightly less than for those who consumed no tea.

The research found that those who drink green tea regularly had an approximately 42% lower risk of type 2 diabetes. while some other studies have found no association between tea consumption and diabetes at all.

7. Green tea is beneficial for brain functioning:

A study published in the journal, Psychopharmacology suggests that green tea can enhance our brain’s functions, particularly the working part of your memory. Green tea can be beneficial for neuropsychiatric disorders, such as dementia, Alzheimer’s disease, and Parkinson’s disease.

Some other benefits of green tea:

  • Green tea is beneficial for skin disorders such as psoriasis and dandruff.
  • People who consume green tea on a regular basis showed slower growth of skin cells and hence, it is beneficial for skin diseases such as, inflammation.
  • Green tea helps you live longer.
  • Green tea promotes healthy hair and clear skin.

Different types of Green tea

It is believed that the consumption of green tea has started with the Chinese. China is the world’s largest producer of green tea, followed by Vietnam, Indonesia, and Japan.

Types of Green Tea

These countries altogether produce some of the most popular and finest quality of green tea cultivars such as the Chinese Gunpowder, Dragonwell, Snowy Mountain Jian, Matcha, Sencha, Kukicha, and many more. Green tea is available in different forms,

  • Sweetened with sugar or an artificial sweetener.
  • Single tea bags.
  • Green tea is available as a loose-leaf.
  • Instant-powder.
  • green tea supplements, sold in capsule form or liquid extracts.
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Health benefits may differ slightly depending on the type.

How much green tea should drink?

Depending on the brand, 2 to 4 cups of green tea per day. To be precise, a total of 240 to 350 milligrams polyphenols or 100 to 750 milligrams of standardized green tea extract per day is recommended.

negative Effects Of Green Tea Consumption:

There are no proven side effects of green tea. However, it is important to take more of the following complications.

  • If you are sensitive to caffeine, and in the consumption of green tea you could experience insomnia, anxiety, irritability, nausea, or upset stomach.
  • Those taking blood thinners or anticoagulant drugs should drink green tea with caution due to its vitamin-K content.
  • Consumption of Green tea is reported to cause liver and kidney problems in rare cases.
  • Drinking more than 8 cups per day might cause side effects due to the caffeine content.

The conclusion

Green tea has several health benefits and it is true. There are no proven side effects of green tea unless you over consume it. Consume 2-3 cups of Green tea to opt all other health benefits of green tea. Buy Green tea from good and trustable brands.

I hope this article(Health benefits of Green Tea) is helpful for you.

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Mujja Saikumar, founder of The Muscly Advisor is an Aeronautical engineering graduate formed an obsession with fitness and helping people to clear all the health and fitness-related doubts through Blogs, videos, and social media. Instagram | Facebook | Twitter

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