Greetings Tea Enthusiasts and Inquisitive Minds,
Step into the fascinating realm of tea as we unravel the Science of Tea together. In this article, we’ll explore the various perks that make tea not just a beverage but a delightful experience. We’ll discuss friendly cautions, uncover flavor hacks that add a dash of magic to your cup, delve into delicious recipes to tantalize your taste buds, and master the art of sip timing like seasoned connoisseurs.
But that’s not all – I’ll be your guide, answering common questions about green tea that often linger in curious minds. So, if you’ve ever wondered about the mysteries behind green tea, join me on this informative journey.
Where did green tea come from?
Over 4,000 years ago in ancient China, Emperor Shen Nong, also known as the “Divine Healer,” accidentally stumbled upon the secret of green tea. Legend has it that while preparing a pot of boiling water, some mischievous tea leaves decided to join the party. The result? A brew that wasn’t just refreshing but left you feeling like you could conquer the world.
Fast forward through the centuries, and green tea becomes the star of Chinese culture. It’s not just a beverage; it’s practically a lifestyle. Want health? Longevity? Chinese wisdom says, “Add some green tea to your life!”
But wait, there’s more! Green tea didn’t want to be limited to one country’s fame. It had global aspirations. Its reputation went far beyond China’s borders like a caffeinated influencer, and now it’s not just sipped for tradition’s sake but became known worldwide for being a health elixir.
Yes, green tea has serious health perks. Let’s dive into it.
Advantages of drinking Green Tea
Green tea is the perfect beverage to start your day with. It helps you to wake up, tones you up and improves your perfomace. It has a positive effect on almost all organs and systems of the body. It is also renowned for its high content of catechins, a type of antioxidant. These antioxidants have been linked to various health benefits, including:
Green tea and heart health
Drinking green tea regularly might lower the chances of heart problems. It does this by reducing the ‘bad’ cholesterol, called LDL cholesterol, which is linked to heart disease and stroke. Studies, both in people and animals, discovered that the catechins in green tea can noticeably decrease the levels of total cholesterol in the blood. It could boost energy. The just-right amount of caffeine and antioxidants could give you more energy.
Green tea and blood vessels
Scientists think that a substance in green tea might be able to break down plaques associated with harmful blockages. The research indicates that this substance can dissolve troublesome protein plaques discovered in blood vessels. However, getting enough of this substance (known as EGCG) into your bloodstream by drinking green tea would require you to consume massive amounts – something the researchers aren’t suggesting. Let’s chat about this green tea perk for a moment. I’d say that for folks who enjoy green tea casually, it’s more about prevention than a quick fix for serious pre-existing conditions related to blood vessels.
Green Tea and blood pressure
National Institute of Health conducted total of 9 studies included 680 healthy individuals age 35 – 45 with completion rate of the consumption of green tea ranged from 85-100%. Green tea supplementation reduced systolic blood pressure by 2.99 mmHg and diastolic blood pressure by 0.95 mmHg in individuals involved. This reduction contributes to preventing atherometabolic diseases, such as heart attacks, strokes, aneurysms, or blood clots, which are currently the primary causes of mortality and disability. And the best part? It won’t break the bank! Easy access and affordability make green tea a hero for the masses.
Green tea help you lose weight
Research findings reveal that EGCG extract, the most effective ingredient of green tea, was tested on moderately obese individuals aged 35 to 65. Both men and women participated, committing to consuming 4 cups of green tea daily for a span of 3 months. And… participants experienced a significant reduction in body weight by 4.6% and waist circumference by 4.4%.
While it may not seem like much to some, when paired with a balanced diet and regular exercise, green tea can serve as a valuable ally on your journey to achieving your ideal weight. Give it a shot for just 3 months! Let’s do this!
Green tea fat oxidation
You might have come across claims suggesting that green tea can enhance fat burning in the body, purportedly increasing energy expenditure by up to 5% and fat oxidation by up to 16%. Some studies have, indeed, indicated that green tea can boost fat oxidation both at rest and during exercise. However, these findings haven’t been consistently replicated. It doesn’t mean that that green tea doesn’t enhance fat oxidation. Yet, without robust evidence from human studies, this mechanism remains largely speculative. Clearly, more research is warranted to fully understand the effects of green tea on fat metabolism.
Green tea can be good for diabetes
You might have come across claims like, “Green tea could reduce glucose levels and lower the risk of type 2 diabetes by up to 30%, according to some blogs.” However, it’s important to note that these claims lack solid support from scientific studies and research. While green tea has been suggested as a potential complement to a healthy diet for improving insulin sensitivity, the exact mechanisms are not fully understood. I don’t want to dampen the hope for diabetics out there, so let’s keep this green tea perk on the table. However, further clinical trials may be necessary to fully assess the effects of long-term green tea consumption in diabetic patients.
One thing is crystal clear, though it might sound obvious: Swapping sugary beverages for green tea can significantly lower the risk of developing diabetes.
Green tea and pimples
Research suggests that green tea polyphenols hold promise in effectively addressing acne concerns. Acne often arises from an excess of Sebum, a substance that clogs pores and fosters bacterial growth. The EGCG compound present in green tea has demonstrated the ability to decrease sebum excretion in the skin. By regulating sebum production, EGCG may aid in slowing down or preventing acne outbreaks. Evidence indicates that tea polyphenols, whether ingested or applied topically, can contribute to skin health. Hey there, healthcare professionals, here’s a juicy secret for you: these studies suggest that green tea polyphenols might be the next big thing in skincare! Keep an eye out for these green tea goodies—they could shake up our skincare routine in the best way
Ultraviolet tea benefits
Moreover, this research team highlighted green tea’s potential in shielding the skin from UV damage, known to cause wrinkles and other skin concerns. This emphasizes the advantages of integrating green tea into skincare routines as a natural barrier against environmental harm
Green tea does it have caffeine
Green tea packs less caffeine punch compared to black tea or coffee. According to Healthline, an 8oz cup of green tea has around 35mg of caffeine, while the same size cup of black tea can range from 39–109 mg
Green tea for focus
The study, including 49 participants, sheds light on how L-theanine and caffeine positively influence sustained attention, memory, and the ability to stay focused amidst distractions. Green tea’s L-theanine emerges as a key player in boosting cognitive function and concentration. Meanwhile, caffeine proves effective in tackling demanding cognitive tasks, elevating alertness, arousal, and vigor according to self-reports. Surprisingly, even low doses starting from 40 mg show noticeable effects, making it an exciting discovery! Green tea is your productivity and efficiency booster!
Drink Green tea before work out
Incorporating green tea into your pre-workout routine could offer notable benefits. For instance, a study involving 12 men revealed that consuming green tea extract before exercise led to a 17% increase in fat burning compared to a placebo. Similarly, another study involving 13 women found that drinking three servings of green tea the day before exercising, followed by an additional serving two hours before, enhanced fat burning during the workout. Additionally, evidence suggests that green tea might aid in post-workout recovery. In a study of 20 men, supplementation with 500 mg of green tea extract reduced markers of muscle damage caused by exercise. That’s seriously impressive, don’t you think?
Green tea mood booster
It’s important to note that the research focused on powdered green tea, also known as Matcha green tea. Researchers from the National Institute of Health assessed green tea based on the ratio of its major components: theanine, arginine, caffeine, and EGCG (CE/TA). In the clinical study, individuals who consumed green tea exhibited improved depressive mood scores compared to before consumption. It seems like green tea with might put you in a happier mood!
Green Tea and Pre-Existing Conditions:
- Heart Conditions: Green tea contains catechins, which are believed to support heart health by reducing bad cholesterol levels and improving blood vessel function. However, individuals with heart conditions or those taking medication should consult their healthcare provider before adding green tea to their routine.
- Diabetes: Some studies suggest that green tea may help regulate blood sugar levels. Diabetics should monitor their blood sugar closely when incorporating green tea, and again, consult with their healthcare provider.
- Pregnancy: Pregnant ladies should consume green tea in moderation due to its caffeine content, as excessive caffeine intake during pregnancy may have adverse effects. Refrain from consuming green tea if experiencing toxicosis during pregnancy.
Who Should Be Cautious:
- Caffeine Sensitivity: Those sensitive to caffeine should exercise caution. Green tea contains caffeine, albeit less than coffee, but it can still affect sleep and cause jitteriness in some individuals.
- Anemia: Green tea may hinder iron absorption, so individuals with anemia should consume it separately from iron-rich foods.
- Digestive System: Avoid highly concentrated green tea if you have stomach or duodenal ulcers, or certain types of gastritis.
How to prepare Green tea:
To make the most of the tea’s health benefits, brew your green tea properly.
Here is a my simple recipe :
Ingredients:
- 3 teaspoons of loose green tea leaves or a green tea bag
- 24 ounces (about 720 ml) of freshly boiled water
Instructions:
- Heat the water to 280F
- Pour the hot water into a teapot or a cup containing the green tea leaves or tea bag.
- Let it steep for about 3-5 minutes, depending on your preference for strength.
- Strain the tea leaves or remove bag. You can add milk, sugar, honey, or lemon if desired. And enjoy!
Note! Afterward, I recomend to enjoy the tea within 1-2 hours of brewing, as its beneficial properties tend to diminish after this period.
Recommended Quantities:
- For those with pre-existing conditions or caffeine sensitivity, limit green tea consumption to 1-2 cups per day.
- Regular consumers without underlying health concerns can safely enjoy 2-3 cups daily, as it falls within a moderate caffeine intake range.
Ideal Times to Enjoy Green Tea:
- Morning: Drinking green tea in the morning can provide a gentle energy boost, thanks to its caffeine content. It’s a great alternative to coffee for those looking to reduce caffeine intake.
- Mid-Afternoon: Green tea can be a refreshing pick-me-up during the mid-afternoon slump, helping with focus and alertness.
- Early Evening: Avoid consuming green tea too close to bedtime, as the caffeine may interfere with sleep for some individuals. Green tea also contains theophylline, which has a diuretic effect. Early evening is a suitable time to enjoy a cup without disrupting sleep patterns.
Green tea is truly a treasure chest of health benefits waiting to be explored! But hold your tea cups! Before you dive headfirst into the green tea craze, remember that its effects can vary depending on your unique circumstances. If you’ve got pre-existing conditions, it’s wise to chat with your friendly neighborhood healthcare professional before making green tea a regular part of your routine.
Now, here’s the secret sauce: moderation! Stick to the recommended amounts and keep an eye on how much green tea you’re sipping. This way, you can unlock all the incredible benefits of green tea while keeping your health in check.
So, let’s raise a toast (or a tea cup) to the wonderful world of green tea! Enjoy it at the perfect times, in just the right amounts, and always be mindful of how it can boost your well-being. Here’s to your health!