Are the Health Benefits of Green Tea Worth the Hype? A Registered Dietitian Weighs In

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Benefits of Green Tea – Long before it was opened through the west, green tea was surprised at East Asia, with its first roots drawn to China in the 12th century. Its many health benefits were recognized from the beginning and green tea has always played an important role in traditional Chinese medicine. To this day, China is still the number one producer of green tea.

Because green tea is one of the most popular teas in the world, He is also one of the most studied scientific researchers. There are thousands of studies on the health benefits of green tea and how to drink it on a regular basis affects cardiovascular health, brain health, as well as the body as a whole. Here, registered dietitian Neva Cochran, RD, Explain what exactly these benefits are. It also details exactly how much green tea needs to drink one day to experience the benefits, as well as the advice to buy it. Keep reading for everything you need to know.

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How do the health benefits of green tea compare to matcha? Watch the video below to find out:

What are the health benefits of green tea?

1. It’s good for your heart

If you are looking for something to enjoy throughout the day to get benefits for the heart, Cochran says that green tea is an excellent option. “Green tea is high in flavanoles, which is a type of antioxidant, and these flavanols have been linked to the reduction of LDL cholesterol, also known as” bad “cholesterol,” says Cochran. This, he adds, means that it can decrease the risk of heart disease.

A scientific article published in the magazine Nutrition Review says that observations in the countries of Southeast Asia show a connection between green tea consumption and a decreased number of cardiovascular health problems. It also says there has been a connection between regular green tea drinking and reduced body fat, which is also connected to cardiovascular health.

2. Green tea is good for your brain

Drinking green tea makes it just support a healthy heart; Cochran says it also benefits the brain. This, she says, is credited to her caffeine content, as well as on catechins, which are a type of polyphenol and antioxidant. “Catechins help protect the body from free radicals. This benefits the whole body and of course the brain as well,” Cochran says.

An article published in the journal Phytomedicine that took into account 21 separate studies on green tea found that its consumption was linked to better attention and memory. Researchers say they believe that this is related to caffeine and L-Theanine (an amino acid associated with calm and focus) in tea. Among catechins, caffeine and L-Theanine, there are clearly several components in green tea that make it a drink that increases brain health.

3. Drinking green tea could improve your mood

The same paper published in Phytomedicine found that green tea was linked to feeling less anxious. “This is likely because of the l-theanine in green tea,” Cochran says. “Many scientific studies have found a connection between l-theanine and mood as well as with cognitive function,” she says. The combination of l-theanine and caffeine leads to a feeling of cognitive alertness without the jitters that some can experience with coffee.

4. It can help you feel more alert

Another benefit of caffeine in green tea: can help you feel more alert. While some teas, such as chamomile or lavender, are more associated with feelings of relaxation or drowsiness, the caffeine content in green tea makes it more than a good one who is surprised throughout the day, not at night . Another benefit: it does not have the shock that drinking coffee makes many to experience.

5. Green tea could protect against certain cancers

Cochran says that the antioxidant content of green tea also means that surprising it on a regular basis could be protected against certain cancers, but also adds an important warning to this benefit. “Green tea is not in any way a silver bullet and the National Cancer Institute does not recommend or against the use of tea to reduce the risk of any type of cancer.” Disclaimer in place, there are some components in green tea that can decrease the risk. A document published in the Journal Cancer and Metastasis Reviews says that the EGCGs of Tee Green (a type of beneficial catecin) have been shown to inhibit tumor growth.

While this finding is worthy of mention, Cochran says that some of the other green tea affirmations and cancer prevention can be exaggerated. “[For example], a meta-analysis with eight studies on green tea and breast cancer found a reduced risk in three studies, but without a reduction in five studies,” she says. “There is also a lack of evidence of green tea and lower risk of prostate cancer and no significant association between the risk of endometrial cancer and the consumption of green tea.”

 6. It could help lower blood sugar levels

“In a meta-analysis of 22 studies with 1,584 subjects, green tea catechins significantly lowered fasting blood sugar levels,”Cochran says, adding that it can also help prevent diabetes type 2. “[This is because] Green tea can inhibit digestive enzymes that help break the sugars in the intestine to stop the absorption of sugars for the levels Sugar in the blood increase more slowly, “she says.

7. Drinking green tea is good for your bones

A benefit of drinking green tea that Cochran says that is often overlooked is that it is good for your bones. “Tea polyphenols improve bone formation and inhibit bone rupture that results in greater bone resistance,” she says. As a scientific document published in the nutrition review, “epidemiological evidence has shown an association between tea consumption and the prevention of age-related bone loss in elderly women and men. The ingestion of green tea and green tea, bioactive compounds can be beneficial to mitigate the bone loss of this population and decreasing their risk of osteoporotic fractures. “In no science, he speaks that milk is not the only drink that benefits the bones.

8. It’s hydrating

Cochran says that because green tea has caffeine, many do not believe that it is truly a moisturizing drink, but that is not the case. “Especially for people who do not like the taste of simple water, green tea can be extremely useful to help someone meet their hydration goals,” she says.

Additional nutrient content, dosage, and side effects

Clearly drinking green tea comes with many benefits. But in terms of hitting your nutrient goals for macronutrients like protein, fiber, and healthy fats, you’ll have to get them elsewhere. There are none of these nutrients in green tea. Then, although green tea is connected to many health benefits, it should not be wrong as something that is consumed at the place of nutrient foods.

In terms of how much green tea has to drink to really experience the previously highlighted benefits, Cochran says that most scientific studies of the Green Tea range between four and six cups a day. In terms of side effects, drinking too much could cause a headache, mainly due to the caffeine content of tea. But apart from that, it is a low risk drink in terms of unwanted side effects.

Buying tips

Because green tea is so popular, it is easy to find and sell in virtually all grocery stores. If you want to obtain the maximum benefits of your green tea, Cochran recommends that you release it compared to prefabricated tea bags. “This tends to give you more of the blade intact,” she says. “Many of the green teas in the tea bags are more like a powder than the largest pieces of tea leaf, and you will experience a greater benefit when the tea leaves are left more intact.” That said, even cheap green tea sold in bulk still has the benefits described above, so it encourages people to buy what they can pay and to the taste of.

“And in reality, not everyone likes the taste of green tea,” she says. “Some people find it too grazing.” It’s not yours? Instead of keeping his nose and forcing him down, Cochran says she looks at other teas who really like the taste. “So many teas also have many of the same benefits of green tea, so find one that you like!”

Still, of all tea, green tea has reigned supreme by many, many years and, as you can see, there is a good reason for that. The health benefits of green tea have been known for a long time, even before the scientists studied. So there is a good reason why it is surprised aloud and proudly for many, and it is likely that it is still for a long time.

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