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Green tea’s rich antioxidant content may help shield you from conditions including type 2 diabetes, Alzheimer’s, Parkinson’s, and osteoporosis.

People in China and Japan have drunk green tea for hundreds of years because of its calming flavor and curative properties. Drinking green tea may help control type 2 diabetes, prevent heart disease, and even promote bone health, according to research.

According to a 2019 Molecules study, green tea leaves are not fermented even if they are derived from the same leaves as black tea. The tea’s antioxidant content is increased, which may help to explain why it is so healthy. This also helps to maintain the tea’s green color.

Here is a summary of the advantages and disadvantages of green tea for your health, along with advice on how to include it in your diet.

Benefits

Regularly drinking green tea may help control and avoid several chronic health issues. Many advantages of green tea have been discovered so far in research.

1. May Enhance Mental Health

The calming effects of drinking a hot cup of green tea can be attributed to chemical processes. Theanine, an amino acid found in tea and certain mushrooms, may do the following, per research published in a 2021 Molecules study:

  • Reduce tension
  • Encourage rest.
  • caffeine-induced anxiety reduction

In contrast to oolong, black, and white tea, green tea in particular has the highest content of theanine. Theanine supplements containing 200 to 400 mg per day lowered anxiety and tension in adults who were exposed to stressful situations.

In a 2019 study of 30 healthy volunteers published in Nutrients, it was discovered that theanine supplementation for four weeks resulted in higher improvements in depression, anxiety, and sleep than a placebo.

Both studies mention theanine’s potential benefits for mental health, although the doses utilized were far more than what you would find in a few cups of green tea (8 milligrams per cup).

2. May Improve Memory

Moreover, studies have shown that green tea, in part because of its theanine content, can enhance memory. For instance, a 2014 study of 12 healthy volunteers published in the journal Psychopharmacology discovered that green tea extract enhanced the individuals’ working memory, a form of short-term memory crucial for organizing, comprehending, reasoning, and problem-solving.

A milk-based beverage containing either 27.5 milligrams of green tea extract or a placebo was administered to patients. Then, as an MRI monitored their brain activity, they performed a series of tasks. More brain connectivity, or how well various brain regions communicate with one another, as well as enhanced working memory and task performance were observed in those who ingested the green tea extract.

The study only included a limited sample of patients, thus the findings are less conclusive. To learn more about how green tea affects memory, more research is necessary.

3. Anti-Neurodegenerative Diseases Measures

According to several studies, drinking green tea can help prevent some neurological disorders like Parkinson’s and Alzheimer’s. This is probably because green tea contains a lot of potent substances called antioxidants. Out of green, black, and earl grey tea, green tea was the top free radical scavenger, according to 2018 research published in European Food Research and Technology. Antioxidants protect cells from harm that, in the absence of protection, could eventually result in neurodegenerative disorders.

A 2022 study that appeared in Frontiers in Nutrition indicated that habitual tea drinkers, including green tea, had lower rates of cognitive deterioration than non-tea drinkers after monitoring 1,545 older persons in China with healthy brain function for a year. Even after the researchers took into account variables like education, smoking, and exercise, this remained the case.

According to the Centers for Disease Control and Prevention, cognitive impairment is one of the early signs of Alzheimer’s and associated dementias (CDC). It alludes to disorientation and/or memory loss being worse or happening more frequently.

4. May Reduce Cholesterol

According to the CDC, about 38% of adult Americans have excessive cholesterol levels, increasing their risk of heart attack and stroke. what is good news? It might be beneficial to drink green tea.

A 2020 meta-analysis of 31 research indicated that drinking green tea was linked to lower levels of both total cholesterol and LDL (often known as bad cholesterol), according to the Nutrition Journal.

5. May Lower Blood Pressure

Green tea may safeguard heart health by decreasing blood pressure in addition to cholesterol levels. Drinking green tea significantly lowered blood pressure, especially in those with high blood pressure and the highest risk of cardiovascular disease, according to a meta-analysis of 1,697 individuals published in Medicine in 2020.

Because it harms the artery walls, high blood pressure is a major contributor to heart disease and stroke. According to the CDC, this increases the risk of plaque accumulation in the arteries, which narrows the arteries to the heart and brain. Kidney failure can result from high blood pressure if it is not managed.

According to the same 2020 study mentioned above, green tea’s strong antioxidant content may be the reason for its capacity to lower blood pressure. These anti-inflammatory substances also widen blood arteries to facilitate easier blood flow.

As the majority of the research included in the analysis only lasted three to sixteen weeks, it is unclear whether or not drinking green tea for longer will raise blood pressure.

6. May Reduce the Risk of Strokes

According to the CDC, stroke is still the biggest cause of death and disability among people in the country. The consumption of green tea may reduce your risk of stroke.

For instance, a study published in the American Journal of Clinical Nutrition in 2020 followed the tea consumption patterns of approximately 500,000 Chinese people. It was discovered that drinking tea—particularly green tea—was linked to a lower incidence of stroke. In fact, people’s risk of stroke decreased the more green tea they consumed.

7. Possibility of Bone Health Protection

Moreover, green tea might stop the bone mass loss. For instance, a 2022 study found that among over 6,500 postmenopausal Korean females, those who drank no green tea or less than one cup per day for the previous year had a higher likelihood of losing bone mass in their spine or thigh than those who drank green tea three times per day.

Diminished bone mass builds the gamble of osteoporosis, a sickness that makes bones more delicate and can prompt cracks of the hip, spine, or wrist, per the Public Library of Medication. Postmenopausal females specifically are at a more serious gamble of creating osteoporosis.

This might make sense why a 2017 examination distributed in Medication reasoned that tea utilization was connected to a diminished gamble of osteoporosis, possibly because of its high grouping of cell reinforcements which assist with forestalling bone misfortune and improve bone development.

8. Prevents and controls type 2 diabetes

According to a 2019 analysis published in Antioxidants, drinking tea—especially green tea—may be a useful strategy to treat and prevent type 2 diabetes. In particular, the antioxidants in green tea were discovered to be able to lessen insulin resistance.

Insulin resistance is a condition in which cells lose their sensitivity to the hormone insulin, which aids in the body’s energy-transformation process. It is one of the main causes of type 2 diabetes, according to the CDC.

9. Improved Longevity

According to a study from 2020 that was published in the European Journal of Preventative Cardiology, drinking tea, especially green tea, is linked to living longer and being healthier.

The study monitored 100,902 Chinese individuals for more than seven years who had no prior history of a heart attack, stroke, or cancer. Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Alpine Fo Fo Fo

  • Tea consumers who regularly drank three or more cups a week would be considered habitual.
  • Tea consumers who did not regularly drink it, that is, fewer than three times a week

Contrasted with non-routine tea consumers, the individuals who drank tea at least three times each week had a decreased gamble of mortality from all causes. They likewise had a decreased gamble of creating atherosclerotic cardiovascular illness, which is when plaque develops in veins, expanding the gamble of coronary failure or stroke, as per the American Heart Affiliation (AHA).

Green tea, specifically, was related to a lower chance of passing on from all causes except coronary illness. Scientists accept this is reasonable because cancer prevention agents in green tea safeguard cells from harm that would some way or another lead to sickness.

Nutrition

Per cup, green tea does not provide many calories, vitamins, or minerals. The USDA states that 8 brewed ounces contain:

  • Calories: 2.45
  • Fat: 0 grams
  • Sodium: 2.45 milligrams
  • Carbohydrates: 0 grams
  • Protein: 0.5 grams

Several antioxidants and trace levels of 27 minerals are also present in tea, according to a 2022 review article published in Chinese Medicine. They consist of:

  • Potassium, which helps keep you hydrated
  • Magnesium, which helps control blood sugar
  • Selenium, which supports the immune system

Even though the amounts are fairly modest, they can build up depending on how much green tea you drink each day overall.

Risks

It is protected to consume up to 8 cups of green tea each day, per the Public Place for Reciprocal and Integrative Wellbeing (NCCIH), a division of the Public Foundations of Wellbeing (NIH). However, the association alerts that high portions might cooperate with specific drugs, similar to those for hypertension or heart issues. While phenomenal, liver issues have additionally been connected to the utilization of tea items, essentially green tea removes taken in pill structure.

Guidelines for Drinking Green Tea

Whether your taste your green tea hot or chilled, there are a couple of tips to remember:

  • Think about purchasing normally decaffeinated green tea. One cup of green tea contains somewhere in the range of 20 and 50 milligrams of caffeine. For those delicate to caffeine, this might cause uneasiness, quick pulse, and nerves, per the Food and Medication Organization (FDA). Note that eliminating the caffeine might bring down the cell reinforcement content, as indicated by a 2016 Food Chem article, however, research is blended.
  • Take care with your sweetener. If you choose to sweeten your tea with sugar, honey, or another sweetener, keep in mind that the American Heart Association recommends that men and women drink no more than nine teaspoons of added sugar combined each day. Overindulging in sugar has been linked to type 2 diabetes, heart disease, and weight gain.
  • Be inventive. While green tea can be consumed on its own, it can also be added to smoothies, oatmeal, rice, and steamed vegetables, as well as used to boil water for it.

A Quick Review

Green tea is a mainstay in many cultures and may provide significant health advantages, such as preserving the health of our bones, hearts, and brains. Even yet, those who are sensitive to caffeine or who are taking specific drugs may have some health risks. Ask your doctor or nutritionist for advice on how drinking green tea may affect your individual health objectives if you don’t already do so and are unsure of its suitability for you.

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