Benefits of Green Tea – Is it a Miracle or Just Another Health Hype?

Healthy foods and beverages are all the rage now. Despite the obvious hefty price tag that comes alongside fresh and organic made products, people are still buying them. One of them is green tea. You’ve probably tried Starbuck’s Green Tea Frappuccino, a green tea smoothie or green tea Latte of your choice, but is green tea really good for you? After all, it’s brewed from green leaves that likewise produce a tea tinged with green. We all know almost all green organic plants are healthy, right? Let’s find out.

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What is Green Tea?

Scientific Name: Camella Sinensis

Green tea is one of the healthiest types of tea available. Due to the absence of any processing methods, green tea can retain all the nutrients from the green tea leaves used to brew it. It’s a rich source of antioxidants known as polyphenols. Antioxidants are good because they prevent the oxidation of free-radicals thereby it prevents cellular and molecular damage. Free-radicals speed up aging and cause many chronic and debilitating conditions.

Camella Sinensis is a type of small evergreen tree or shrub popularly known as the “tea plant”, “tea tree” and “tea shrub.”

Green tea is prepared by inhibiting the oxidation of the green leaf polyphenols. It’s a shade of green because green tea is not fermented. Fresh tea leaves are rich in catechins, a form of polyphenol that makes up roughly 30% of the weight of the dry leaf. Other types of polyphenols are also in it such as flavonols, glycosides, and depsides. All these nutrients make up the antioxidant properties of green tea among others. (1)

Green tea does not have the same earthy taste as black and oolong teas. Surprisingly, green tea flavors differ depending on the type and are often described by green tea drinkers as easier on the stomach and lighter than black teas. It can either taste fresh, light, grassy or minty. Others may also have an astringent taste or even sweetness to them. Moreover, aside from the tea type, the steeping time and the water temperature will also affect the overall taste.

History of Green Tea

Tea is now grown in at least 30 countries but consumed worldwide. Second to water, it is the most consumed beverage worldwide. Among the different teas available, green tea is loved by many.

All green tea comes from the Camella Sinensis plant. This plant is commonly grown in Southern China and has included in the Chinese diet for the past 4,000 years making green tea the oldest plant-based tea known to man.

Lu Yu wrote the book “Tea Classic” during the Tang Dynasty which is considered to be significant in the history of green tea. The Zen priest Eisai wrote Kissa Yojoki or The Book of Tea in 1911 describing the effects of green tea on five vital human organs and discussed the tea plant’s shape, leaves and flowers, and the process of growing and making your own green tea.

The real history of green tea began during the 8th century when the Ancient Chinese steamed tea leaves to stop it from oxidizing. During the 3rd to the 6th centuries of the Wei Jin Northern and Southern Dynasties, green tea became a drink for the masses with the use of basic drying methods. Scented teas likewise became available to help mask the bitter taste. By the 7th to the 10th centuries of the Tang Dynasty, drinking green tea was embedded into the Chinese culture. Tea ceremonies were introduced and makers now follow a more refined production of the tea leaves in making less bitter and better tasting green teas. During the Song Dynasty (10th to 13th century), drinking green tea became the norm and a part of the daily lives of the Chinese. Tribute teas were introduced and served to royalty and high Chinese officials. It was during the Ming Dynasty (14th to 17th centuries) when Emperor Zhu Yanzhang abolished government control on tribute teas resulting in green tea innovation and an increase in its production. Loose leaf teas became popular and roasting or dry heating was introduced and remains the main technique used for making green tea until now.

Over the years, different ways of making green tea have been in use that resulted indifferent green tea tastes people love. Seamen and sailors found out that green tea is rich in Vitamin C, which protected them from scurvy during their long voyages. By taking it with them in their travels, green tea spread across oceans and became symbolic of China’s trading with the rest of the world.

Tea Classifications

There are three main tea classifications:

1. Green
2. Black
3. Oolong

Green tea comes from the unfermented leaves of the Camella Sinensis plant. What sets green tea apart from black and oolong teas is that it does not go through the same oxidation and withering the other teas do.

How to Grow Green Tea

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There are basically two methods of growing green tea:

1. Grown in the sun
2. Grown in the shade

Green tea is often planted in the winter with the first flush of leaves in spring which are lush and loaded with nutrients for a more intense green tea with a smooth and sweet finish. After 45 days, it is ready for another harvest. All teas are harvested in the same manner. What makes them green, black, or oolong depends on what you do with the harvest after.

A tea plant can be grown from a seed or from a cutting taken from an existing tea plant. For tea plants grown from seeds, it takes about four weeks before germination takes place. Cover the seeds with some soil (acidic soil) and ensure it stays damp and warm. Use soft water for watering it. It takes a few years before your plant is ready for harvest when planted from seeds.

It takes roughly three years before a new tea plant becomes ready to produce sufficient leaves to harvest. For plants grown from cuttings, they are usually ready to be transplanted outdoors after a year. Tea plants like to be exposed in the full sun but don’t mind being grown in the shade. Better yet, plant them in a location where they can get both enough sunlight and shade. They can even survive droughts, unlike most vegetables. When planting more than one tea plant, make sure they have at least three feet distance from each other. Tea plants are fairly easy to grow. Once they start to grow, you can harvest from them for the next 50 to 100 years.

Green Tea Varieties

The different types of green teas now available are a result of the different locations where it is grown, how it is cultivated, the climate in the region, and several other factors that can affect its yield.

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Chinese Green Teas

• Gunpowder – one of the most popular green teas that looks like small pellets
• Long Jing (Dragonwell) – one of the most popular green teas in the U.S. with flat leaves and a jaded color
• Pi Lo Chun (Green Snail Spring) – is a rare and unique Chinese Green Tea. Often grown among apricot, plum, and peach trees, the Green Snail Spring green tea usually picks up its fragrance from the surrounding trees and looks like a snail when the leaf is rolled.
• Snowy Mountain Jian – grown in the mountains of China, it’s a longer type of green tea that tastes as flavorful as black teas.
• Hyson Lucky Dragon – is a premium green tea with a greenish-yellow shade and a fuller taste than other green tea variants.
• Kai Hua Long Ding – is a green tea with short yet stocky leaves.
• Tian Mu Qing Ding – another unique green tea with fine and delicate leaves producing a light and sweet taste, resembling that of an over-steeped green tea
• Xin Yang Mao Jian – is a green tea with very fine leaves and is otherwise known as “green tip”.
• Hou Kui – popularly known as “Monkey Tea”, its leaves absorb the flavor of the nearby orchids resulting in a green tea with an orchid taste.

Japanese Green Tea

• Gyokuro – is one of the best Japanese green teas with flat and pointed leaves. It is lightly fragrant with a smooth taste.
• Sencha – is known as the “everyday” green tea for the Japanese or also called the roasted tea. While gyokuro leaves are put in the shade, sencha is exposed to direct sunlight.
• Bancha – is an unusual type of green tea with big and rather hard leaves and a subsequently weaker flavor.
• Matcha – This powdered green tea is mainly grown in the shade and important for Japanese Tea Ceremonies.
• Houjicha – are roasted green tea leaves with a nutty flavor. Unlike the others, it has a brown color and lower caffeine levels.
• Kukicha – is a type of green tea made from the plant’s white stalks and has a chestnut taste to it.
• Genmaicha – is otherwise known as “popcorn tea”. In reality, genmaicha is a pan-fired sencha tea that is blended with hulled rice that is toasted, thus its name after the popping of the rice during toasting.

White Tea vs. Green Tea

Both white and green tea come from the Camella Sinensis plant. The leaves color depends on how much wilting and oxidation it has undergone. White tea leaves are harvested earlier than that of green teas. Both are rich in polyphenols, have roughly the same amount of catechins according to the National Cancer Institute and they contain less caffeine than black tea or coffee.

Green tea is made from leaves that aren’t oxidized or have not yet withered. White tea comes from the young buds and leaves. Of all other teas, white tea undergoes the least processing and has a milder and sweeter flavor than green teas. It’s also more expensive than green tea and is considered rare.

In making white tea, the leaves are just steamed quickly and then dried. Green tea, on the other hand, is first steamed, fired, and then rolled.

What is Green Tea made of?

The first process to make your own cup of green tea is to steep the leaves. You can also call it brewing. A cup of green tea with 100 ml. of water uses two grams of tea or about two teaspoons for every 150 ml. of water. Steep the leaves for two to three minutes and reuse the leaves since can be steeped many times.

Since 99.9% of green tea is made of water, the better the water quality is, the better the green tea as well.

Photo by Barta IV

Green Tea Nutrition Facts

Green tea is made up of 99.9% water and contains just one calorie for every 100 ml. serving. It lacks any important nutrients apart from the phytochemicals like polyphenols and caffeine. The polyphenols present in green tea are flavanols, epicatechins, epicatechin gallate and epigallocatechin gallate (EGCG). Green tea’s caffeine content is relatively low compared to other caffeine sources.

It contains:

• B vitamins
• Vitamin C
• Folate (naturally occurring folic acid)
• Caffeine
• Chromium
• Magnesium
• Manganese
• Potassium
• Selenium
• Zinc
• Amino acid L-theanine

Green Tea Health Benefits

Green Tea Benefits for Weight Loss

The International Journal of Obesity published a 2009 study about green tea and its benefit for weight loss and weight maintenance. The results suggest that the catechins in green tea reduced body weight and maintained it thereafter and that factors like ethnicity and caffeine consumption may affect the effects that catechins have. (2)

A separate 2002 in vitro study published in Phytomedicine suggests that the green tea extract, AR25, directly inhibits gastric and pancreatic lipases and further stimulates thermogenesis. The study lasted three months and moderately evaluated obese patients. There was a 4.6% body weight reduction and a 4.48% reduction in waist circumference at the end of the study suggesting that the green tea extract, AR25, may be used as a natural obesity treatment. (3)

Also, the Journal of Nutrition published a 2009 study conducted by the American Institute of Nutrition to evaluate how green tea consumption affects body weight and fat distribution in obese and overweight adults during exercise-induced weight loss. The result of the study suggests that drinking green tea rich in catechins reduced abdominal fat and serum triglycerides post-exercise. (4)

Green Tea Benefits for Diabetics

The Journal of Ethnopharmacology published a 2002 study suggesting that the polyphenols found in green tea can reduce glucose levels in alloxan-induced diabetic rats. (5) A 2007 pharmacological research suggests that consuming green tea extract also reduced blood glucose, glycated hemoglobin, and systolic blood pressure of diabetic rats after starting the green tea treatment. (6)

Green Tea Benefits for the Skin

The Journal of Investigative Dermatology suggests that the polyphenols found in green tea leaves protect against skin tumors/cancer, thereby indicating that green tea has a potential chemo-preventive effect against every stage of carcinogenesis and may likewise be helpful in managing inflammatory responses related to the exposure to chemical skin tumor promoters. (7) Another study also evaluated the polyphenols in green tea and its antioxidant, anti-carcinogenic and anti-inflammatory properties. Different laboratory animal models were assessed and it was found that the intake of green tea polyphenols prevented oxidative stress, immuno–suppression, and inflammatory responses, which were considered biomarkers of many skin diseases. Both in-vivo and in-vitro studies suggest that the polyphenols in green tea have photoprotective properties and can also be used in other studies related to photoaging and various types of skin cancer. (8)

Photo by Barta IV

Other Green Tea Benefits

Other uses of green tea include the following:

• Help reduce bad breath
• Stops dental decay and prevents gum disease
• Regulates blood sugar levels
• Burns stored fat by boosting metabolism
• Helps prevent cancer
• Lowers blood pressure
• Lowers LDL levels or the bad cholesterol
• Favors good bacteria and attacks the bad bacteria in the body
• Reduces inflammation
• Improves brain function
• Lowers the risk of Parkinson’s and Alzheimer’s disease
• Anti-anxiety and promotes relaxation
• Helps with stomach issues like colitis, heartburn, and even colon cancer
• Antibacterial and anti-aging properties

Green Tea Supplements

Taking green tea extract (GTE) is an excellent way to get your daily dose of green tea goodness. After all, not everyone is a fan of its often strong bitter taste. You still get to enjoy all its health benefits as when you’re drinking it. For instance, green tea capsules contain dried green tea leaves where all the nutrients can be found.

Other green tea supplements are processed commercially. In making green tea extracts, leaves are brewed to extract the catechins used in making other green tea supplements, green tea powder, skin creams, etc. If you also have weight issues and have heard about the weight loss properties of teas, green tea diet pills can also help you safely lose weight and stay fit.

How to Make Green Tea

Photo by PDX TEA

Heat the green tea leaves before they oxidize by steaming them for one to two minutes and then quickly run cold tap water over to end the heating process for the leaves to retain their green color. Next, roll the leaves into tubes using your hands or a sushi-rolling mat. By this time, the leaves are already soft and flexible. Spread the leaves in a dish right after rolling them and put them into a pre-heated oven (212 to 230°F) for ten to 12 minutes. To ensure even drying, turn them over after five minutes in the oven. That is the end of the heating process once the leaves become completely crisp and dry. If you aren’t using them to make green tea right away, store the leaves in a sealed glass container.

You can also do this. Spread the bud and leaves in a shaded place for several hours. Steam them for a minute on the stove top or roast them in a hot and dry skillet for a few minutes to get a different flavor. Dry the leaves using a baking sheet. Put it in the oven at 25°C for 20 minutes. It’s ready for brewing or storage right after.

In brewing green tea, place six tea leaves into a tea bag. Put the bag in a cup that was already heated in hot water. Pour some boiling water into the cup and then cover it with a lid. Allow the tea to steep for about three minutes.

Green Tea Recipes

Although mostly consumed as it is, green tea can be consumed in different ways without compromising its many health benefits. Check out the following green tea recipes:

Green Ginger Mint Tea

Photo by furibond

Ingredients:

• 1 cup gunpowder green tea leaves
• 1 piece ginger root
• 4 tangerines (or 2 oranges)
• 2 bunches mint leaves (stems removed)

Preparation:

• Peel the tangerine rinds, remove the pith and put them on a rack.
• Slice the ginger root into thick slices about 1/8 inch and put them on the rack.
• Remove the mint leaves and put them on the rack.
• Allow them to dry until brittle from room temperature.
• Break everything into 1-inch pieces.
• Mix the tangerine rind, ginger, tea and spearmint leaves in a bowl.
• Put in a teabag into an airtight jar.
• Good for 30 servings of tea.

Iced Green Tea

Ingredients:

• 6-8 green tea bags
• 4 cups boiling water
• 2 cups cold water
• ½ cup non-caloric artificial sweetener

Preparation:

• Boil water in a saucepan.
• Pour the boiling water over the tea bags.
• Let it steep for five minutes.
• Remove the tea bags and gently squeeze the liquid out of them.
• Add the sweetener to cold water.
• Stir for two minutes to dissolve the sweetener.
• Let it sit at room temperature and serve.

Recipe Source

Iced Lavender Green Tea

Photo by kate.fisher

Ingredients:

• 4 teabags
• 1 ½ teaspoons dried lavender blossoms
• 1 sprig lavender (optional)

Preparation:

• Heat ½ cup of water in a saucepan.
• Allow it to simmer.
• Remove the pan from the heat.
• Add the tea and the lavender.
• Steep for five minutes.
• Strain into a bowl and allow it to cool.
• Pour the tea into glasses filled with ice.
• Season with lavender sprigs and serve.

GREEN TEA FAQs

What is the Green Tea Diet?

The green tea diet is diet in which you drink green tea daily to enhance metabolism and curb your appetite. It helps block carbohydrate absorption and aids in fat burning. It’s also a great way to begin a weight loss program.

This is how the green tea diet works. Basically, start each day by drinking green tea even before having breakfast. Then drink some before lunch and dinner. In short, drink green tea before every meal.

You also have two options to do this diet. The first one involves fasting for one to two days just drinking five cups of green tea minus the additives. The second one is a special diet observed for 7 to 14 days where you drink three cups of green tea daily.

How much Green Tea should you Drink in a Day?

On average, one should not consume over 10 mg. of green tea extract for every kilogram of body weight. So for example, if you weight 110 lbs. or 50 kg, you can take up to 500 mg. of extract daily.

A cup of green tea contains about 80 mg. It means that you can drink way more than just one cup and still not exceed your recommended daily allowance.

Experts also strongly believe that green tea has been consumed as a drink throughout time. The science of green tea supplements is fairly new. If you don’t like its taste, just keep on drinking it because it will grow on you over time and a day won’t pass without you drinking one.

When to Drink Green tea

When to drink green tea depends on why you’re drinking it in the first place. Some experts say not to drink green tea early in the morning without eating first. You can get dehydrated from the caffeine in it and also stimulate gastric acid production resulting in stomach upset or even an ulcer. But most experts suggest drinking it before meals and not to drink one during meals because it can limit thiamine (vitamin B1) absorption, making you prone to developing beriberi.

Also, don’t drink green tea before bedtime because it still contains caffeine that can keep you up all night.

Does green tea have caffeine in it?

Yes, green tea contains caffeine but is lower in amount than the caffeine found in other types of tea and that of coffee. The amount of caffeine in it depends on the tea type, how much you are brewing, how long the leaves are steeped, among others. But green tea’s caffeine content is just about 25 mg. in every 8 oz. serving, which is generally considered not too much caffeine. So, drinking it does not produce the “jittery effects” that is synonymous with caffeine intake. Alongside the amino acid L-theanine also present in green tea, it produces a synergistic effect that improves brain function.

For an idea just how much caffeine there is in different types of green tea, The Journal of Food and Science has it covered. All samples used two grams of dry tea per 8 oz. serving and brewed for three minutes.

• Stash Tea Decaf Green – 7.6 mg.
• Celestial Seasonings Green Tea – 12 mg.
• Lipton Green Tea – 16.4 mg.
• Ten Ren Green Tea – 16.4 mg.
• Stash Tea Organic Green Tea – 27 mg.
• Stash Tea Premium Green Tea – 30.2 mg.
• Peet’s Coffee Green Tea – 33.4 mg.
• Stash Tea Dragonwell Exotica Green Tea – 47.8 mg.

Do you Drink Green Tea Hot or Cold?

Hot or cold green tea contains the same level of antioxidants if you steep it long enough. However, hot tea contains more caffeine. Since how long the leaves were steeped affects how healthy green tea is, hot green teas may be better than bottled iced teas that were likely not brewed long enough.

Is it okay to Drink Green Tea in Pregnancy?

There are no studies suggesting it isn’t safe to drink green tea during pregnancy but keep in mind that despite its minimal caffeine content, green tea still contains caffeine. To stay on the safe side, limit caffeine intake to a maximum of 200 mg. per day from all caffeine sources and not just green tea alone.

Another consideration concerning green tea intake during pregnancy is that it may prevent proper absorption of folic acid, which is crucial during the first trimester. It may also affect iron absorption from non-meat food, so it is better not to drink it during meals. Or worse, babies can develop congenital abnormalities like spina bifida and neural tube defects from drinking too much green tea around conception according to a study.

Is Green Tea a Diuretic?

Yes, green tea is a natural diuretic. Foods naturally rich in caffeine, magnesium, and potassium have diuretic effects. You’ll notice after drinking caffeinated beverages, that they increase urination and frequency. By producing more urine, there is less water in the bloodstream resulting in lower blood pressure. But since the caffeine content of green tea is minimal, it shouldn’t be a cause for worry. If you have existing health conditions or are taking anti-diuretic drugs, consult your doctor first before drinking green tea.

Does Green Tea Protect you from Cancer?

A 2014 study published in Nature Nanotechnology determined whether green tea can help with cancer. This laboratory-based study was done on mice and suggests that epigallocatechin 3-O-gallate (EGCG) may be helpful in improving the effectiveness of certain anti-cancer drugs used for treating breast and stomach cancer. (9)

Other studies suggest that green tea is not only known for its antioxidant properties, but it helps fight cancer too. Green tea is helpful against breast, prostate, and colorectal cancer. A meta-analysis study discovered that by drinking green tea, women had a 22% less risk of developing breast cancer. (10) Another study discovered that green tea intake lowered a man’s risk of developing prostate cancer by 48%. (11) Another study also discovered that Chinese women who drank green tea lowered the risk of developing colorectal cancer by up to 57%. (12)

Does Green Tea help With Constipation?

Yes, since green tea has diuretic effects, you may end up dehydrated if you don’t drink enough water resulting in hardened stool, and ultimately, constipation. But it also has caffeine that offers a mild laxative effect by helping bowel movements, contracting the colon and pushing things forward. Drinking green tea can help stimulate the bowels especially when it is consumed soon after arising.

In a nutshell, green tea helps with constipation by improving a person’s overall well-being. The antioxidants in green tea also help reduce stress levels, relieve anxiety, minimize depression symptoms, and most importantly, promote gut health, all of which contribute to ending constipation. Moreover, drinking green tea promotes friendly bacteria in the gut, thereby preventing infections and bowel movement irregularities. Remember to keep yourself hydrated at all times.

Does Green Tea help Acne?

Yes, green tea helps prevent acne by addressing inflammation, hormones, and insulin resistance, all of which contribute to skin breakouts. We all know that green tea is rich in antioxidants. This fact in itself is enough reason to encourage people to drink green tea for beautiful and glowing skin.

Green tea likewise has strong anti-inflammatory properties. After all, it contains 25 to 100 times more antioxidant properties than Vitamin C or E. Other reasons why green tea is good for acne is because it makes the skin produce less sebum, boosts the immune system, and reduces inflammation levels. It’s all due to the high levels of EGCG in it.

Does Green Tea help with Hair Loss?

Yes, it is said that green tea suppresses the production of Tumor Necrosis Factor-alpha (TNF-alpha), suggesting that it can be a potential cure for baldness. Also, a separate study discovered that drinking lots of green tea affects DHT that is associated with puberty hair growth and the potential baldness for some once they hit adulthood. Other studies also suggest that green tea has an important role in preventing hair loss. Best of all, green tea is good for the scalp so your hair keeps on growing beautifully.

Is it Best to Drink Green Tea before or after a Workout?

Most experts suggest that to burn more fat faster and improve endurance, it is better to drink green tea before hitting the gym. Caffeine is a big plus before doing any exercise routine. But it does not matter when you drink it if you plan on losing weight as long as you work out although some experts still suggest drinking it pre-workout for the added metabolism boost and fat-burning effect.

Green Tea Precautions

Avoid drinking green tea if:

• You have green tea allergies
• You are taking blood thinning medications
• You are pregnant or breastfeeding
• You have heart disease, stomach conditions, or any mood disorders

Green Tea Drug Interactions

Green tea intake interacts with the following drug/s:

• Blood-thinning drugs like Warfarin (risk of bleeding)
• Folic acid and iron absorption

Green Tea Side Effects

Drinking green tea is generally considered safe, but in excess, it can cause these side effects:

• Nausea
• Constipation
• Diarrhea
• Stomach upset
• Restlessness
• Trouble sleeping
• Tremors

More severe green tea allergic reactions/side effects that need urgent medical attention are:

• Itching
• Rash
• Hives
• Tightness in the chest
• Difficulty in breathing
• Fast or irregular heartbeat
• Swelling of the face, mouth, lips or tongue
• Mood or mental changes

Considering that green tea has been a favorite drink in different parts of the world for centuries now only proves how valuable and beneficial it is for maintaining good health. It may not be as sweet and addicting as most of the drinks we love right now, but it has stood the test of time and has even been growing in popularity over recent years. It’s true then what they say, that you can’t put a good thing down.

With green tea, its beauty is in its simplicity, and of course, the many health benefits it offers. If its taste is an issue with you, the type of leaves, varying the steeping time, and the drying method may help you achieve the taste you are looking for so you’ll no longer have a hard time swallowing it. After all, lots of people say that despite its initial bitterness, the green tea taste grows on you over time.

If you love yourself, make an effort to care for your body and health even more. It means feeding your body all the right and healthy types of food, because again, we are what we eat. Hence, cheers to green tea and to good health!