Green Tea Health Benefits and A Recipe

Green Tea Health Benefits and A Recipe

 

For over than 4000 years ago, Green tea is one of the most famous drinks in Ancient China because of its health benefits. Both medical and health care professionals agree that drinking tea has many benefits and is a health addition to any diet. Green tea is loaded with antioxidant and nutrients that has many powerful benefits due to its significant antiviral, antioxidant, anti-inflammatory, and anti-cavity properties that used to cure or prevent illnesses and problems with our metabolism.

Green tea is more than just green liquid. It contains various bioactive compounds that can improve health.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.

The compounds present in this beverage provide relief from many common health issues and at the same time reduce the risk of many chronic diseases and serious health problems. Due to its immense health benefits, green tea can do wonders for your health. They are pale in colour and have a light, astringent taste. Just three to four cups of green tea . 

Here are some studies that have shown that

A. Green teas are rich in carotenoids and vitamin

1. It contains vitamin C, which helps lowers resistance to infections. It joints tenderness and susceptibility to dental caries, pyorrhoea, and bleeding gums.
2. It contains vitamin B2 (riboflavin), which aids growth and development of nerve, skin, hair, and blood cells may help sufferers of nervous disorders and could improve immune system.
3. It contains vitamin D, which helps in releasing food energy, normal growth and development, and
4. It contains vitamin K, which is important in coenzyme in synthesis of fatty acids and glycogen , blood clotting and aids in bone formation.
5. It contains minerals, such as selenium, manganese and fluoride which is healthy for the teeth and aid bone and teeth growth when you drink green tea.

B. Green tea components possess antioxidative, anti-inflammatory, antibacterial, antiarthritic, neuroprotective and cholesterol-lowering effect. 

Research from anima and human studies found that green tea consumption is linked to reduced risk of many health problems like hypertension and coronary heart disease.

C.  A number of experiments conducted in test-tube and animal cancer models have shown that green tea polyphenols inhibit cancer by blocking the formation of cancer-causing compounds, such as nitrosamines, suppressing the activation of carcinogens and detoxifying or trapping cancer-causing agents.  

Prevents cancer – Regular and moderate intake of green tea can indeed prevent appearance of cancer, but that is true for almost every other natural tea. Green tea however has larger amounts of Catechin, substance that prevents buildup of enzymes that are needed for growth of cancer cells.

Cancer is caused by uncontrolled growth of cells. It is one of the world’s leading causes of death.

James Henry, a professor of psychiatry said that, “the tea, stripped off its caffeine, seemed to relax the animals by affecting the central nervous and neuroendocrine system”. Green teas lower the formation of cancers in the system.

The forms of cancer that appear to be best prevented by green tea are

1. Cancers of the gastrointestinal tract.
2. Oestrogen-relate cancers, including most breast cancers; and prostate cancers.
3.  It interferes with the growth of skin, bladder, small intestine, lung, stomach, esophageal, kidney, and pancreatic.

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.

D. It reduces risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, the two most common neurodegenerative disorders.   

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.

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.

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.

E. Drinking green tea is healthy for the teeth and bone

1. Green tea contain minerals such as selenium, manganese and fluoride which aid teeth and bone growth. The minerals and other components of the green tea can strengthen bones in people who drink it daily. If you want to prevent Osteoporosis and other bone-related problems, drink one or two cups of green tea each day.

2. It contains catechins that can kill bacteria and inhibit viruses like the influenza virus, potentially lowering  the risk of infections and lead to improvements in dental health, a lower risk of caries and reduced bad breath.

Streptococcus mutans is the primary harmful bacteria in the mouth that 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.

F. Green tea helps prevents sharp increase of blood insulin levels, Type 2 diabetes. 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. 

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.

G. Observational studies show that green tea drinkers have a lower risk of cardiovascular disease.  

Regular intake of green tea can very efficiently moderate functions of your heart and blood, reducing risk of stroke,  reducing levels of bad cholesterol, remove blood clots and  prevents clogging of the arteries.

Green tea has been shown to lower total and LDL cholesterol, as well as protect the LDL particles from oxidation.

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.

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.

H. Some studies show that green tea leads to increased weight loss particularly effective at reducing the dangerous abdominal fat.

If you structure your diet correctly, regular use of green tea can stabilize your metabolism and help you reinforce your already established weight loss plan.

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.

I. It counteracts oxidative stress on the brain. 

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.

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.

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.

J. Treats acne – Extracts of green tea are often used in cosmetics. For example Green Tea Oil is very popular ingredient for treating acne, skin spots and skin health.

Reminders:

1. 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.  Putting milk in your tea can cancel out the problem of calcium absorption in the body, so avoid it and do not take tea with other medications and supplements because, the compounds in tea can interact. The United Kingdom Tea Council recommends drinking not more than 6 cups of tea a day. For the best health benefits, consume 3 to 4 cups per day. It is advisable to consume decaffeinated green tea extracts especially when one is a sensitive to caffeine, it may cause nervousness, anxiety, insomnia and irritability.

2. Even though many nutritionists recommend green tea as one of the ingredients for weight loss, nothing in its structure will help you to quickly reduce weight, however,  if you structure your diet correctly, regular use of green tea can stabilize your metabolism and help you reinforce your already established weight loss plan.

3. It is vital to note that too much hot tea can promote throat cancer. So when preparing green teas, heat cold water until just before it boils (or boil it and let it cool for a few minutes), then pour water over the tea leaves/bags. Then, dunk teabags to soak for 3 minutes, this releases up to five times more polyphenols than simply letting the bag sit in the hot water. Also note that, old teas can also harbor bacteria, especially since its antibacterial properties diminish with time. Avoid teas that are too concentrated because they contain huge amounts of caffeine and polyphenols. Excess of caffeine can cause indigestion and heart palpitations.  

4. Black Tea Has More Caffeine – This is not true. Black tea is created from the green leaves of green tea, but procedure for creating black leaves zero impact on the amount of caffeine.

5. Green tea is a fermented tea - There are three major categories of tea: black, green, and oolong tea. To produce green tea, freshly harvested tea leaves are immediately steamed to prevent fermentation. This steaming process destroys the enzymes responsible for breaking down the color pigments in the leaves and allows the tea to maintain its green color. Thus, green tea is an unfermented tea, while black tea is a fully fermented tea and oolong is partially fermented.

6. Green tea has stronger flavor and better health benefits when stored longer. –  Phytochemical compounds in green tea that contribute to its flavor and health benefits decrease over time from harvest. For example, catechin levels are reduced significantly within six months of production, so, it’s best to drink green tea as fresh as possible to enjoy the flavor and obtain potential health benefits. Storing tea in sealed packaging in cool, dark conditions helps maintain the quality of green tea and increase shelf life.

7. The only way to enjoy green tea is hot tea. - Drinking it freshly brewed is the traditional way and also the best way to get the catechins and other flavonoids in green tea. Other tea preparations, like decaffeinated, bottled ready-to-drink tea and instant teas have less biochemical compounds. However, green tea can be consumed in hot or cold drinks, or, can be added to foods and desserts as ingredients.

8. Green tea cannot promote cancer – False. Studies have shown that really large intake of green or black tea can promote throat cancer. Don’t drink it too much every day!

 9. You can drink as much as you like safely – Drinking large amounts of green and black tea can cause problems for your health and metabolism, and you need to pace yourself and drink less than 10 cups per day. Green tea contains caffeine which can cause tremors, polyphenols can cause indigestion, if the leaves were treated with pesticides, they can add up and slowly poison you, and more.

10. Black and Green tea are extracted from different plants – False! Both Green and Black tea leaves are taken from the same plant. Different color is achieved because of different tea processing.

11. Black Tea Has More Caffeine – This is not true. Black tea is created from the green leaves of green tea, but procedure for creating black leaves zero impact on the amount of caffeine.

12. Green tea cannot promote cancer – False. Studies have shown that really large intake of green or black tea can promote throat cancer. Don’t drink it too much every day!

13.Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive levels of fluoride. 

 

RECIPE:  

MATCHA GREEN TEA SMOOTHIE

1 peeled, frozen banana (preferably a very ripe banana)

½ cup low-fat milk or other dairy alternatives

½ teaspoon good quality matcha powder

¼ teaspoon pure vanilla extract, optional

Sweeteners to taste (optional)

Combine all ingredients in a blender. Blend until the mixture is smooth and even, stopping to stir if necessary.

Note: You may find that it’s easier to blend if you add the matcha powder before the milk or dairy alternative.

SOURCES:

infomantnews.com

greenteanutritionfacts.com

jacksonville.com

authoritynutrition.com

 

 

 

 

 

 

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