10 health benefits of green tea that have been confirmed in human research studies.
8:33 AM
10 Proven Benefits of Green Tea (No. 3 is Very
Impressive)
Green
tea is the healthiest beverage on the planet.
It
is loaded with antioxidants and nutrients that have powerful effects on the
body.
This
includes improved brain function, fat loss, a lower risk of cancer and many
other incredible benefits.
Here
are 10 health benefits of green tea that have been confirmed in human research
studies.
If
you want to try quality green tea for free, then you can get a free box of
organic and fair-trade tea from Thrive Market.
1.
Green Tea Contains Bioactive Compounds That Improve Health
Green
tea is more than just green liquid.
Many
of the bioactive compounds in the tea leaves do make it into the final drink,
which contains large amounts of important nutrients.
It
is loaded with polyphenols like flavonoids and catechins, which function as
powerful antioxidants.
These
substances can reduce the formation of free radicals in the body, protecting
cells and molecules from damage. These free radicals are known to play a role
in aging and all sorts of diseases.
One
of the more powerful compounds in green tea is the antioxidant Epigallocatechin
Gallate (EGCG), which has been studied to treat various diseases and may be one
of the main reasons green tea has such powerful medicinal properties.
Green
tea also has small amounts of minerals that are important for health.
Try
to choose a higher quality brand of green tea, because some of the lower
quality brands can contain excessive levels of fluoride.
That
being said, even if you choose a lower quality brand, the benefits still far
outweigh any risk.
Bottom
Line: Green tea is loaded with bioactive compounds that can have various
beneficial effects on health.
2.
Compounds in Green Tea Can Improve Brain Function and Make You Smarter
A
Cup of Green Tea
Green
tea does more than just keep you awake, it can also make you smarter.
The
key active ingredient is caffeine, which is a known stimulant.
It
doesn’t contain as much as coffee, but enough to produce a response without
causing the “jittery” effects associated with too much caffeine.
What
caffeine does in the brain is to block an inhibitory neurotransmitter called
Adenosine. This way, it actually increases the firing of neurons and the
concentration of neurotransmitters like dopamine and norepinephrine.
Caffeine
has been intensively studied before and consistently leads to improvements in
various aspects of brain function, including improved mood, vigilance, reaction
time and memory.
However…
green tea contains more than just caffeine. It also has the amino acid
L-theanine, which is able to cross the blood-brain barrier.
L-theanine
increases the activity of the inhibitory neurotransmitter GABA, which has
anti-anxiety effects. It also increases dopamine and the production of alpha
waves in the brain.
Studies
show that caffeine and L-theanine can have synergistic effects. The combination
of the two is particularly potent at improving brain function .
Because
of the L-theanine and the smaller dose of caffeine, green tea can give you a
much milder and different kind of “buzz” than coffee.
Many
people report having more stable energy and being much more productive when
they drink green tea, compared to coffee.
Bottom
Line: Green tea contains less caffeine than coffee, but enough to produce an
effect. It also contains the amino acid L-theanine, which can work
synergistically with caffeine to improve brain function.
3.
Green Tea Increases Fat Burning and Improves Physical Performance
Tea
Plant
If
you look at the ingredients list for any fat burning supplement, chances are
that green tea will be on there.
This
is because green tea has been shown to increase fat burning and boost the
metabolic rate, in human controlled trials.
In
one study in 10 healthy men, green tea increased energy expenditure by 4% .
Another
study showed that fat oxidation was increased by 17%, indicating that green tea
may selectively increase the burning of fat.
However,
I’d like to point out that some studies on green tea don’t show any increase in
metabolism, so the effects may depend on the individual.
Caffeine
itself has also been shown to improve physical performance by mobilizing fatty
acids from the fat tissues and making them available for use as energy.
In
two separate review studies, caffeine has been shown to increase physical
performance by 11-12%, on average.
Bottom
Line: Green tea has been shown to boost the metabolic rate and increase fat
burning in the short term, although not all studies agree.
4.
Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer
Green
Tea With Pot And Cups
Cancer
is caused by uncontrolled growth of cells. It is one of the world’s leading
causes of death.
It
is well known that oxidative damage contributes to the development of cancer
and that antioxidants can have a protective effect.
Green
tea is an excellent source of powerful antioxidants, so it makes perfect sense
that it could reduce your risk of cancer, which it appears to do:
Breast
cancer: A meta-analysis of observational studies found that whomen who drank
the most green tea had a 22% lower risk of developing breast cancer, the most
common cancer in women.
Prostate
cancer: One study found that men drinking green tea had a 48% lower risk of
developing prostate cancer, which is the most common cancer in men.
Colorectal
cancer: A study of 69,710 Chinese women found that green tea drinkers had a 57%
lower risk of colorectal cancer.
Multiple
other observational studies show that green tea drinkers are significantly less
likely to get various types of cancer.
It
is important to keep in mind that it may be a bad idea to put milk in your tea,
because it can reduce the antioxidant value.
Bottom
Line: Green tea has powerful antioxidants that may protect against cancer.
Multiple studies show that green tea drinkers have a lower risk of various
types of cancer.
5.
Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer’s
and Parkinson’s
Elderly
Man And Woman Holding Cups of Tea
Not
only can green tea improve brain function in the short term, it may also
protect your brain in old age.
Alzheimer’s
disease is the most common neurodegenerative disease in humans and a leading
cause of dementia.
Parkinson’s
disease is the second most common neurodegenerative disease and involves the
death of dopamine producing neurons in the brain.
Multiple
studies show that the catechin compounds in green tea can have various
protective effects on neurons in test tubes and animal models, potentally
lowering the risk of Alzheimer’s and Parkinson’s.
Bottom
Line: The bioactive compounds in green tea can have various protective effects
on neurons and may reduce the risk of both Alzheimer’s and Parkinson’s, the two
most common neurodegenerative disorders.
6.
Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk
of Infection
Green
Tea in a Wooden Spoon
The
catechins in green tea have other biological effects as well.
Some
studies show that they can kill bacteria and inhibit viruses like the influenza
virus, potentially lowering your risk of infections.
Streptococcus
mutans is the primary harmful bacteria in the mouth. It causes plaque formation
and is a leading contributor to cavities and tooth decay.
Studies
show that the catechins in green tea can inhibit the growth of streptococcus
mutans. Green tea consumption is associated with improved dental health and a
lower risk of caries.
Another
awesome benefit of green tea… multiple studies show that it can reduce bad
breath.
Bottom
Line: The catechins in green tea may inhibit the growth of bacteria and some
viruses. This can lower the risk of infections and lead to improvements in
dental health, a lower risk of caries and reduced bad breath.
7.
Green Tea May Lower Your Risk of Type II Diabetes
Iced
Tea in a Glass
Type
II diabetes is a disease that has reached epidemic proportions in the past few
decades and now afflicts about 300 million people worldwide.
This
disease involves having elevated blood sugar levels in the context of insulin
resistance or an inability to produce insulin.
Studies
show that green tea can improve insulin sensitivity and reduce blood sugar
levels.
One
study in Japanese individuals found that those who drank the most green tea had
a 42% lower risk of developing type II diabetes .
According
to a review of 7 studies with a total of 286,701 individuals, green tea
drinkers had an 18% lower risk of becoming diabetic.
Bottom
Line: Some controlled trials show that green tea can cause mild reductions in
blood sugar levels. It may also lower the risk of developing type II diabetes
in the long term.
8.
Green Tea May Reduce Your Risk of Cardiovascular Disease
Powdered
Green Tea
Cardiovascular
diseases, including heart disease and stroke, are the biggest causes of death
in the world .
Studies
show that green tea can improve some of the main risk factors for these
diseases.
This
includes total cholesterol, LDL cholesterol and triglycerides.
Green
tea also dramatically increases the antioxidant capability of the blood, which
protects the LDL cholesterol particles from oxidation, which is one part of the
pathway towards heart disease.
Given
the beneficial effects on risk factors, it is not surprising to see that green
tea drinkers have up to a 31% lower risk of cardiovascular disease.
Bottom
Line: Green tea has been shown to lower total and LDL cholesterol, as well as
protect the LDL particles from oxidation. Observational studies show that green
tea drinkers have a lower risk of cardiovascular disease.
9.
Green Tea Can Help You Lose Weight and Lower Your Risk of Becoming Obese
Cup
of Green Tea With Leaves
Given
that green tea can boost the metabolic rate in the short term, it makes sense
that it could help you lose weight.
Several
studies show that green tea leads to decreases in body fat, especially in the
abdominal area .
One
of these studies was a randomized controlled trial in 240 men and women that
went on for 12 weeks. In this study, the green tea group had significant
decreases in body fat percentage, body weight, waist circumference and
abdominal fat.
However,
some studies don’t show a statistically significant increases in weight loss
with green tea, so this needs to be taken with a grain of salt
Bottom
Line: Some studies show that green tea leads to increased weight loss. It is
particularly effective at reducing the dangerous abdominal fat.
10.
Green Tea May Decrease Your Risk of Dying and Help You Live Longer
Glass
And Bag of Tea
Of
course, we all have to die eventually. That is inevitable.
However,
given that green tea drinkers are at a lower risk of cardiovascular disease and
cancer, it makes sense that it could help you live longer.
In
a study of 40,530 Japanese adults, those who drank the most green tea (5 or
more cups per day) were significantly less likely to die during an 11 year
period:
Death
of all causes: 23% lower in women, 12% lower in men.
Death
from heart disease: 31% lower in women, 22% lower in men.
Death
from stroke: 42% lower in women, 35% lower in men.
Another
study in 14,001 elderly Japanese individuals aged 65-84 years found that those
who drank the most green tea were 76% less likely to die during the 6 year
study period.
Take
Home Message
If
you want to try this for free, then I really recommend this high-quality
organic green tea from Thrive Market.
In
order to feel better, lose weight and lower your risk of chronic diseases, then
you might want to consider making green tea a regular part of your life.
0 comments