Green tea’s health benefits are a lot, it is a famous type of tea. Its old origin is china. Due to a lot of health benefit, it is famous in the whole world. Nowadays it is produced and manufactured in many countries. Green tea becomes more famous when peoples of the USA start drinking it. Almost 78 percent of tea lovers like to drink black tea and green tea has 20 percent, tea lovers. Most of them like black tea because it has a better taste. Peoples of Asia especially Indians and Pakistanis like to add milk and sugar to black tea. It makes it taste better. Anyhow, we are talking about green tea. Don’t add milk or sugar to green tea. By doing this you may reduce its benefits. Green tea is made from non oxidize leaves due to which it has more antioxidants and beneficial polyphenols.
Almost all types of tea except herbal tea are made from the dried leaves of the Camellia sinensis bush. Types of tea depend on the oxidation level of the leaves.
Let’s talk about the benefits of green tea. In the old-time, this tea was used to stop bleeding and healing wounds. Then with time peoples start using it as an Aid for digesting foods. It is believed that drinking green tea has many health benefits. It may help to improve the performance of the mind, can provide help in losing weight, plus it works well against some type of cancer, Alzheimer and type 2 diabetes diseases. Just like every article on this site, we will provide here evidence-based information about green tea health benefits. All of our sources are the top trusted in medical and fitness fields.
Here are green tea health benefits:
It helps type 2 diabetic patient
Type 2 diabetes is one of the most dangerous and common diseases in peoples. Its patients are increasing day by day which is causing great concern in health professionals and peoples. In 2017 462 million peoples(6.28% of the world population) were recorded as having this disease. It is believed that in 2030 seven percent of the world population may have type 2 diabetes. Peoples who are above 55 are more at risk of developing type 2 diabetes. Keep in mind that type 2 diabetes is causing millions of deaths per year.( 1 )This disease is an error in the body which impairs the system of regulating and use of glucose. With elevated or impair blood glucose or sugar levels body loses the ability to produce insulin. Insulin is the hormone that helps the body by controlling the amount of glucose in the blood. It also maintains or stores glucose in different organs and muscles.
Now let’s talk about how green tea is useful against type 2 diabetes. A study in japan to know the effect of green tea and other related beverage on type 2 diabetes shows that green tea is helpful against this disease. This study was done on 25 communities of Japan and they were monitor for 5 years. All of the participants were type 2 diabetes-free. Results show that peoples who drink green tea frequently were less victims of type 2 diabetes. A study on these peoples also shows a 33 percent less risk of getting type 2 diabetes due to the consumption of green tea. ( 2)
Another research shows that catechin in green tea may create benefits for type 2 diabetic patients. Useful catechin and caffeine in green tea have shown some results against obesity. Obesity is a best friend of various problems and is the one of top contributors to causing type 2 diabetes. The study shows a small but consistent healthy effect of green tea in type 2 diabetes patients. Although more studies or researches are needed to find the role of green tea. ( 3 ) A study by South Korea medical university shows that green tea can reduce blood sugar levels. It shows that Green tea consumption is associated with the reduction of blood glucose level. ( 4)
A meta-analysis of 18 studies found that green tea helps lower risks associated with type 2 diabetes. Green tea was found not only a protective drink against diabetes but it was also found useful in preventing more risks that a diabetic patient may face. ( 5 ) Another meta-analysis(p-2013) of 17 studies concluded that green tea is significantly effective in reducing blood glucose and fasting insulin concentration. (6)
It helps against cancer
Cancer is not a single type of disease. It is a group (over-100 types) of diseases due to the uncontrolled growth of body cells. Slowly this dangerous growth of cells takes the whole body in its area. Changes in DNA are the major cause of different types of cancer. These changes are called genetic changes. Cancer is one of the top causes of death in peoples. In 2015 more than 90.5 million were affected by cancer and 8.8 million peoples lost their life.
There is evidence about how green tea is effective in reducing the risks of different types of cancer. Studies in 1999 found that green tea antioxidants are very helpful before and after the cancer treatment. Green tea shows itself as a good supplement for reducing the risks of many cancer recurrences. (7 ) A single cup of green tea contains 150 mg of EGCG. EGCG is a type of catechins that have shown good performance in inhibiting the growth of several cancers. Green tea contains fewer EGCG catechins as compared to other medicines. But as everybody knows most peoples don’t drink only one cup of green tea per day. By drinking some more cups, you can enhance the benefits of healthy polyphenols(catechins) found in green tea. ( 8 )
Some studies have shown that green tea can increase the onset time of cancer. For example, a study in Japan shows that type of result. In that study peoples who drink 10 cups of green tea daily get cancer 3 (men) to 8.7 (women) years later as compared to others who drink less than 3 cups. ( 9)
Most benefits are due to cathechins found in green tea.
Green tea’s benefits to prevent cancer are visible in many studies. A meta-analysis of different studies shows that more than 40 percent reduce risks of colorectal cancer in women. Health experts have concluded that green tea is very effective against colorectal cancer and has an inverse impact on colorectal cancer risks. (10 ) Green tea is also found as a good supplement to lower breast cancer risks. Systematic research and meta-analysis of different studies concluded that drinking green tea daily can lead to the reduction of breast cancer risks (up to 30 percent). It was found that drinking more green tea has more benefits as compared to drinking it less. (11)
Moreover, green tea was also found effective against prostate cancer. Studies done by the Japanese Public Health Center concluded that 5 cups of green tea per day can lead to a significant reduction of prostate cancer in men ( 12 )It is widely believed by most health experts that green tea is an effective, easy, and low-cost supplement against many types of cancers.
It may help to get healthy blood pressure and cholesterol
The benefits of green tea are not limited. It is a very good supplement for reducing or maintaining blood pressure and cholesterol levels. Green helps the flow of blood by relaxing the vessels. Many types of research show the good effect of green tea on a person’s health. The research found that consumption of green tea can reduce systolic blood pressure and total cholesterol plus LDL cholesterol. High blood pressure and high cholesterol level are associated with many dangerous and long-term diseases. (13)
Reduction of blood pressure by drinking green tea is visible in the results of many studies. Like nutrition research in 2012 shows the result of significant reduction of systolic diastolic blood pressure after 3 months of taking green tea supplement. In this process of study, most peoples were obese and patient of blood pressure. According to the study result drinking, green tea was associated with the reduction of total and LDL cholesterol and was linked with increased HDL cholesterol. ( 14 ) HDL cholesterol is good for the heart and cardiovascular health. With high levels of HDL cholesterol, you may face low or fewer risks of many diseases.
Many health research industries believed that green tea is a good method of decreasing the risks of diseases like high blood pressure and bad cholesterol level. University of oxford health department analyzed the 38 studies on green tea relation with blood pressure and cholesterol level. Their research found that this type of tea is good for high blood pressure patients. It was concluded that drinking green tea can lower systolic blood pressure. It was also observed that total and LDL cholesterol levels can also be reduced by drinking green tea daily. (15) Another study on green tea’s role in preventing hypertension shows that 120 to 600 ml of green tea per day is effective in reducing more than 46 risks of hypertension. Consuming more than that is linked with a 65 reduction of high blood pressure. The sources of these studies are very credible. (16)
It may be useful for cardiovascular health
There is evidence of several studies that shows the role of green tea in making a healthy body. Green tea help by reducing the risks of high blood pressure, bad cholesterol, and type 2 diabetes. All of these diseases cause more cardiovascular-related problems than other diseases. This type of tea helps the body to lower the total and LDL cholesterol. It is also believed that green tea helps to raise HDL cholesterol which is good for the heart and overall health.
In 2015 thirty-two percent of overall world deaths were due to cardiovascular issues.
An 11 years study on 40000 middle-aged peoples shows the effectiveness of green tea. Results of this long study were in favor of green tea consumption. Studies show that peoples who drink 2 cups of green tea successfully reduce the risks of cardiovascular diseases from 22 to 33 percent. Those who drink a half cup daily were at more risk of developing cardiovascular diseases as compared to above mentioned. Experts believe that the consumption of green tea supplements is very beneficial for smokers. By consuming this tea supplement a smoke can lower cardiovascular and other bad heart-related incidents. Green tea benefits are long-term and can protect the person’s health from various dangerous health issues even in the future. Almost all of these benefits are due to catechins present in green tea that inhibits the oxidation, vascular inflammation, and various other factors that contribute to triggering bad cardiovascular incidents. (17)
Green tea improves cardiovascular health. Many health experts believe that. In research in 2008, it was observed that drinking more than 500 ml green per day is highly effective in improving cardiovascular health. Women who drank that amount of green tea in that study showed 31 percent fewer risks of dangerous cardiovascular incidents (deaths). (18 )The work of green tea in the human body is healthy. In the above headings role of green tea is described against high blood pressure, diabetes, and bad cholesterol. These are some of the main causes of heart attack, stroke, and other cardiovascular incidents.
It may help to improve brain functions
Green tea is very good for the mind. It helps the brain to work fast. By keeping the mind alert improve the standard of mental health. It also helps in improving the other functions of the brain. This is usually caused due to the presence of caffeine in green tea. Although green tea has less caffeine as compared to coffee the amount of this stimulant in green tea is enough to produce the required action. Peoples who drink green tea and coffee both, mostly report first one more effective in keeping the mind energetic, fast, and alert.
Caffeine and l-theanine both are present in green tea. Combination of both reduce anxiety, improve brain attention, memory and function. (19)A review of many studies shows that caffeine is very helpful in keeping the mind alert, fast, and it improves mood and brain memory. (20 )Caffeine and l-theanine in the green work together for improving the functions of the brain. Many studies have proved their work. (21)
There are many types of green tea like Matcha which has a high quantity of l-theanine. This green tea helps to reduce the anxiety level. It keeps the mind calmed and focused. It helps the person by improving the cognitive functions of the brain. This type of tea is very useful for students and office people. Green tea is suitable for most peoples. Due to the presence of l-theanine that promotes alertness and less amount of caffeine, green tea shows fewer effects as compared to coffee. Peoples with insomnia, anxiety and panic attacks are advised to prefer green tea over coffee.
It improves skin health
Green tea is used for improving skin health for centuries. This tea not only creates inside the body but also helps to improve the outer side of our body. Green tea is used as an ingredient in many skin beauty related things. Due to its healthy effects on the skin, it is widely used as a beauty and skincare product. Many studies and experiments have shown the effectiveness of green tea against skin diseases. Due to its anti-inflammatory and anti-carcinogenic effects, it protects the skin from various disorders. It is also believed that with the development of the beauty industry and in the future role of green tea ingredients will increase in beauty products. That may reduce the more impact of various skin disorders. (22)
Almost all types of green teas have polyphenols and catechins. These works as antioxidants. All of these antioxidants prevent DNA damage in the body. This damage can cause cancer including skin cancer in the peoples. EGCG a type of catechin helps to protect the skin from various types of cancers. These catechins in green tea help by providing help against dangerous UV rays of the sun. These rays can cause DNA damage. EGCG protects the skin from this damage and reduces the risks of cancer especially nonmelanoma type of skin cancer. (23)
Antioxidants in green tea like EGCG maintain, repair, and improve skin health. It helps by bringing back the health of dying cells. Moreover, various vitamins like b-2 in green tea improve the beauty of the skin. All of this makes the person more healthy and young. Due to the inflammatory properties of green tea, it is very effective in reducing acne, swelling, redness, and irritation of the skin. All antioxidants and vitamins in green tea keep the skin beautiful, younger, hydrated, and nourished.
The fact is that many peoples don’t believe in the benefits of this tea due to less research. To solve this more research and studies are needed to find the relation between green tea and good health.
It helps to lose weight and fat
Drinking green tea is very good and healthy if you want to lose weight. It helps the body to burn more fat by boosting metabolism. Moreover, caffeine and catechin in green tea increase the expenditure of energy thus promote fat loss by doing. Some studies and researches prove that green tea plays important role in removing bad fat from the body. Effective antioxidants in green tea help the person to remove excess, bad-looking fat from the whole body. Peoples who have high fats in abdominal areas can get help by drinking green tea regularly. Catechins in green tea play important role in removing fat from the body. Although caffeine alone does not help lose weight. But it works with catechins for the benefits. Caffeine works well by improving the workout or exercise performance. Caffeine can help to increase physical performance by more than 12 percent. (24 25 26)
Green tea extract is associated with high-fat oxidation during exercise. Studies have observed that green tea extract can increase (17-percent) the fat break down in the body during exercise. Green tea’s role in fat oxidation is heavier as compared to placebo. (27)
It protects from brain diseases
Consumption of green tea or its supplements is not only beneficial for brain alertness or its functions. Green tea ingredients also help the brain against different diseases. Polyphenols in green tea help reduce the risks of Alzheimer’s and Parkinson’s diseases. These polyphenols alter the brain aging process. Thus it keeps the brain young and fast. Polyphenols in green tea work as neuroprotective agents against progressive Alzheimer’s and Parkinson’s disease. 28
It improves teeth health
Green tea is also very useful for teeth and the mouth. Catechins in green tea are very effective against streptococcus mutans. These types of bacteria are responsible for the bad health of teeth. Tooth decay happened mostly due to this bacteria. Studies have found that green tea catechins are more effective against streptococcus mutans as compared to simple water. Results of the study show that green tea is equally effective in removing germs just like chlorhexidine(disinfectant used before surgery). 29 By drinking green tea you can not only keep your mouth and teeth bacteria free but your mouth’s bad smell will also disappear.
It increases the lifetime
Overall green tea is a good supplement for health. By drinking green tea you will be able to fight against many problems and diseases. Fewer risks of diseases due to green tea’s healthy effects will make you live longer. Green tea is a very good option for lowering the risks of cancers, diabetes, high blood pressure, brain diseases, cardiovascular diseases. Not only this supplement help in reducing the risks but it is also helpful for the patients of these diseases. These diseases are the top contributors to the early deaths of peoples. A 6 years study on 64002 old aged Japanese peoples concluded that a high dose of green tea is associated with less mortality rate. It was observed that peoples who drink more green tea regularly died in less number during the study period. 30