10 Proven Green Tea Benefits & Side Effects
Green tea is renowned for its health benefits. The leaves are loaded with antioxidants and catechins, which have been found to reduce inflammation, lower cholesterol levels, and improve mental alertness. Studies suggest green tea can also help boost the immune system, protect against cancer, and lower the risk of type 2 diabetes. Green tea benefits have even been linked to improved cardiovascular health.
Because green tea is made from unprocessed leaves, it contains more beneficial antioxidant compounds than other types of tea. Additionally, it contains caffeine but in a much lower quantity than coffee or black tea. The combination of caffeine with the polyphenols found in green tea can offer an energy boost without the jitters associated with too much caffeine.
Green tea has rightfully earned its reputation as a 'superfood.' Its antioxidant-rich properties have made it one of the healthiest beverages on earth. It's no wonder why so many are adding this delicious, energizing drink to their daily routine!
Table of Contents
- Why Green Tea is so Good for You
- 1. Green Tea for Weight Loss
- 2. Green Tea Benefits for Acne
- 3. Is Green Tea Good for Diabetics
- 4. May Help with Rheumatoid Arthritis
- 5. Green Tea for Blood Pressure
- 6. Green Tea for Anti-Ageing Skin
- 7. Green Tea May Have Cancer Benefits
- 8. Can Improve Brain Health and Function
- 9. Can Reduce the Risk of a Stroke
- 10. Can Help with Stress and Anxiety
- Green Tea Side Effects
Why Green Tea is so Good for You
The green tea plant is a powerhouse of healthy compounds, boasting an impressive range of polyphenols. One such catechin - epigallocatechin-3-gallate (EGCG) – has been found to contain natural antioxidants that may protect cells from potential damage and impart other benefits to the body.
With the ability to reduce free radical formation in our bodies, these substances work to protect us from cell and molecular damage commonly associated with ageing and diseases. By combating this harm we can help maintain a healthy lifestyle far into the future.
Dubbed one of the most potent components in green tea, EGCG continues to amaze researchers. Studies are conducted regularly on this powerful compound's potential therapeutic benefits - a likely driving factor behind its medicinal properties and global appeal.
1. Green Tea for Weight Loss
Green tea has long been hailed for its weight loss benefits, and recent studies suggest that it may be particularly beneficial in fat burning. Its active compounds appear to work their magic by increasing the effectiveness of certain hormones associated with metabolising stored body fat into energy - such as norepinephrine (noradrenaline).
Tea's powerful antioxidant, EGCG, has been proven to help the body break down fat by inhibiting an enzyme that decreases norepinephrine levels. This hormone consequently increases in the presence and stimulates metabolism for greater calorie burns.
According to an exciting study, when men included green tea extract in their pre-workout routine they burned 17% more fat compared to those who did not. This suggests that adding a cup of this healthy beverage before exercising might just be the key to effective and faster weight loss!
After a three-month study involving sixty obese participants, the group taking green tea extract saw an average weight loss of 7.3 pounds and burned 183 more calories daily than those not supplementing with the extract - remarkable results to jumpstart healthy habits!
Research indicates that drinking green tea can accelerate calorie burning by up to 4% each day.
2. Green Tea Benefits for Acne
Green tea is well known for its numerous health benefits, but did you know it can also help to improve your skin's clarity and appearance? From acne-prone complexions to glowing faces of natural beauty – discover the benefits of green tea in helping achieve a healthier complexion.
Acne is a common skin condition characterized by inflammation, pimples and cysts. It affects most people at some stage in their life. To combat this problem green tea benefits offers an array of natural compounds that may be beneficial in improving the appearance of acne-prone skin.
The power of green tea lies in its polyphenols - including EGCG - which are potent antioxidants with anti-inflammatory properties. In addition, it also contains tannins (tannic acid). This astringent compound has been found to reduce sebum levels on how green tea can help?
Participants in a 2016 study completed four weeks of supplementation with 1,500 mg of green tea extract. The results revealed an impressive decrease in the red skin bumps caused by acne - providing yet another example of the beneficial effects this natural remedy offers.
3. Is Green Tea Good for Diabetics
Type 2 diabetes is a chronic health condition where the body is unable to maintain healthy levels of glucose (blood sugar) due to problems with insulin resistance or insulin production. It affects more than 400 million people worldwide and can lead to serious complications if left untreated.
Recent studies have revealed green tea for diabetics and its potential role in the management of type 2 diabetes, as it contains polyphenols that can help reduce inflammation and improve blood sugar control. Moreover, green tea may also be beneficial for weight loss which is an important factor in managing type 2 diabetes.
The advantages of drinking green tea are abundant, with research suggesting that it could help enhance insulin sensitivity and lower blood sugar levels. One study examining Japanese individuals revealed an impressive 42% decrease in the risk of developing type 2 diabetes amongst those who drank the most amounts; a clear testament to its potential health benefits
4. May Help with Rheumatoid Arthritis
The UK population is affected by rheumatoid arthritis, with over 430,000 individuals impacted to varying degrees. This common autoimmune disorder has captured the attention of healthcare professionals nationwide as they work together to develop better treatment approaches and improve the quality of life for those living with it.
It occurs when your body’s immune system mistakenly attacks and damages healthy tissue resulting in joint pain, stiffness, fatigue and swelling.
The healing properties of green tea may be impressive enough to offer benefits for those living with rheumatoid arthritis. Due to its anti-inflammatory properties green tea could help reduce pain and lessen the severity of symptoms associated with this condition.
Researchers have uncovered promising evidence that green tea extract may assist in the alleviation of symptoms associated with rheumatoid arthritis. A study published in The Journal of Nutrition demonstrated reduced severity among rats drinking water supplemented with green tea compared to those consuming regular H2O alone.
More research is essential, but this discovery could be a potential game-changer for RA sufferers when combined with traditional treatment methods.
5. Green Tea for Blood Pressure
High blood pressure is often known as the ‘silent killer’ due to its lack of noticeable symptoms, yet it can lead to serious long-term health complications if left untreated. It’s estimated that it affects around 1 in 4 people in the UK and green tea has been hailed as a potential natural remedy for this common medical condition.
Green tea contains an antioxidant called epigallocatechin gallate (EGCG) which can help relax arterial walls and stimulate nitric oxide production - both of which could contribute towards lower blood pressure levels. Research indicates green tea can also reduce triglyceride levels too; a type of fat found in your bloodstream which is directly linked to high cholesterol and elevated blood pressure readings
In 2020, a comprehensive review of 1,697 individuals showed that drinking green tea had the potential to reduce blood pressure drastically - particularly for those with hypertension and an increased risk of cardiovascular disease. This finding could be an effective way to help protect against heart-related health issues in this population.
6. Green Tea for Anti-Ageing Skin
As we age, our skin suffers from the effects of sun damage, exposure to pollutants and other environmental factors. This can cause wrinkles, discolouration and a dull complexion which could affect our self-confidence levels.
Whilst there is no definitive way to turn back the hands of time, it has been considered by some as a natural solution for youth preservation. Its potential ability to reduce inflammation may help protect against skin ageing with green tea catechins believed to improve collagen production; an important factor in maintaining a firm and youthful-looking skin.
An impactful 2005 study of 80 women revealed that a combination regimen combining topical and oral green tea had significant results in improving skin elasticity. Studies have also indicated it extract helps boost UV protection when applied topically making it an ideal choice for use within skincare products like sunscreens and moisturisers.
7. Green Tea May Have Cancer Benefits
Cancer is a disease that affects millions of people around the world and can be caused by many different factors including genetics, lifestyle, age and environment. It occurs when cells in certain areas of the body divide uncontrollably leading to tumours and abnormal tissue growth. If left untreated these cancerous cells can spread to other parts of the body through a process known as metastasis.
The health benefits green tea offers for cancer sufferers may be multifaceted due to its anti-inflammatory properties combined with its ability to combat free radical damage - which has been linked with an increased chance of developing some forms of cancer.
Although promising early-stage studies have suggested green tea may potentially reduce the risk of certain cancers, reliable scientific evidence is yet to be established. Consequently, research in this area continues with great vigour as we seek a better understanding of its potential medicinal effects.
8. Can Improve Brain Health and Function
Brain function is the ability to perform cognitive tasks that enable you to think, reason, remember and make decisions. Impairment of these abilities can occur due to a range of factors such as injury or illness; with age-related mental health conditions like dementia becoming increasingly common in older populations.
Green tea isn't just for staying focused - it may help you maximize your brain power, too. Thanks to its key active ingredient caffeine, this energizing beverage provides a mild stimulus without the unpleasant side effects of ingesting high quantities of other caffeinated drinks.
Green tea not only offers a boost of caffeine but also contains the powerful amino acid L-theanine. This compound is capable of crossing the blood-brain barrier to increase GABA production – an inhibitory neurotransmitter with anti-anxiety properties - as well as dopamine and alpha wave activity in the brain for enhanced mental clarity.
Combining L-theanine and caffeine gives a powerful boost to brain function. This loose leaf tea can give you more subtle benefits than coffee, due to its unique combination of these two ingredients. Studies have shown that this synergy is especially effective in improving the performance of your mind!
9. Can Reduce the Risk of a Stroke
Strokes occur when blood flow to the brain is disrupted. This can be caused by a blocked or burst artery, leading to a decreased blood supply and oxygenation of certain areas in the brain. When this happens, it can cause damage to a range of cognitive functions such as language, speech, vision, movement and memory.
The health benefits of Green tea for stroke prevention are most likely due to its ability to reduce inflammation and help protect against oxidative stress caused by free radicals; two factors which can increase your risk of having a stroke. Consumption of green tea may also help reduce cholesterol levels in the body which have been associated with an increased likelihood of cardiovascular disease – one possible cause of stroke.
The American Heart Association has asserted that the regular consumption of green tea may help to reduce a person's chance of experiencing a stroke. This study proposes an easy, everyday adjustment with potentially life-saving implications for health and wellness.
10. Can Help with Stress and Anxiety
Stress and anxiety are two related but distinct psychological states. Stress is a reaction to a perceived threat or challenge in one's environment while anxiety is an emotional response to that stress.
Symptoms of both can be physical, mental, and behavioural - ranging from difficulty sleeping, shallow breathing, increased heart rate, and muscle tension to restlessness and panic attacks.
It has been studied for its possible role in helping reduce these symptoms of stress and anxiety. One study found that green tea consumption lowered cortisol levels. This is the hormone responsible for regulating our body’s stress responses when taken over eight weeks.
Also, it has been scientifically proven to contain extraordinary levels of L-theanine - an amino acid renowned for its ability to reduce stress and anxiety. Incorporating a cup of green tea into your daily routine may result in profound calming effects, empowering you with the inner peace necessary to conquer life's challenges!
Green Tea Side Effects
Green tea has become a popular health beverage, but caution should be taken when it comes to consumption. Overindulging can lead to adverse effects. In addition to the potential for caffeine-related issues such as headaches and an irregular heartbeat, research indicates that excessive green tea extract ingestion could potentially result in liver injury.
With iron-deficiency anaemia, it's important to be mindful of the natural compounds in green tea - tannins can reduce your body’s absorption of iron.
Green tea is a powerful health elixir that offers numerous potential benefits. From reducing stress levels to providing cancer-fighting antioxidants, green tea provides an abundance of health benefits that should be taken advantage of.
It's best to keep green tea consumption moderate, as overindulging could lead to adverse effects such as headaches and an irregular heartbeat. When it comes to green tea, balance is key! With the right amount, green tea can provide many wonderful health benefits and enhance your well-being!