Green tea is a good source of caffeine and antioxidants. It may have several benefits. According to research, green tea can reduce anxiety, stress and improve memory. It may also help lower high blood pressure, cholesterol and hypertension.
Green tea comes in many forms, such as beverages, topical ointments, dietary supplements and more. Continue reading to find out about the benefits and risks of green tea, as well as tips on how you can incorporate it into your daily diet.
1. Reduces Anxiety, Stress and Depression
L-theanine is an amino acid found in tea that helps you relax and reduces stress. Green tea contains the most L-theanine in comparison to black, white, and oolong tea.
According to research, supplementing with 200-400 mg of L-theanine per day can help reduce stress and anxiety. In a study published in 2019, people who consumed 200 milligrams of L-theanine daily for four weeks showed greater improvement in anxiety, depression and sleep than those taking a placebo.
Note: This amount of L’theanine is higher than the amount found in green tea. A cup of green coffee contains between 8 and 30 milligrams.
2. Cognitive Decline: Protects against Cognitive Decline
Some studies suggest that drinking green tea can help protect against neurodegenerative disorders like Alzheimer’s or Parkinson’s. Green tea contains a high level of antioxidants that may help protect against the cell damage which increases the risk of chronic illness.
Cognitive decline is one the first symptoms that Alzheimer’s and other forms of dementia show. Cognitive decline is characterized by confusion and memory loss that worsens over time.
3. Bone Health Support
Green tea can reduce your risk of developing osteoporosis. This is a disease of the bones that can increase the risk of fractures in the hips, spine and wrists. Osteoporosis is most common in postmenopausal women. Green tea’s high antioxidant content may help to protect against bone loss and increase bone formation.
4. Enhances longevity
Green tea can help you live a long and healthy life. Green tea contains polyphenols or plant compounds which act as antioxidants.
Researchers have found that polyphenols can reduce the effects of aging, including:
- Reduce inflammation
- Reduce oxidative stress or damage to cells caused by harmful substances, which may increase your risk of developing disease.
- Reduce the signs of aging
5. Reduces Cholesterol
In a review published in 2020, it was found that drinking green tea can help lower total and LDL (bad) cholesterol. In the United States, nearly two out of five adults have high cholesterol levels. This increases the risk of stroke and heart attack.
6. May Improve Memory
Green tea’s L-theanine may help improve memory, according to research. In a study published in 2014, it was found that the green tea extract improved the working memory of 12 healthy volunteers.
Working memory is short-term memory that is necessary for cognitive functions such as:
Researchers in 2014 gave volunteers either a drink containing 27.5 milligrams green tea extract, or a placebo. The volunteers were then asked to complete certain tasks, while an MRI monitored their brain activity.
The green tea extract improved working memory and brain connectivity (how well different parts of the brain interact with each other) in those who consumed it. This study was based on a small number of patients so the results cannot be definitive. It is necessary to do more research in order to fully understand the effects of green tea on memory.
7. You can prevent and manage type 2 diabetes
Green tea can help prevent and manage type 2 diabetes. Green tea antioxidants may help reduce insulin resistance, according to some evidence.
Insulin resistance makes your cells less responsive to insulin. Insulin helps convert sugar to energy in your cells. Insulin resistance can be a risk factor for type-2 diabetes.
8. Could Lower Stroke Rate
In the United States, stroke is the number one cause of death and disability for adults. Drinking green tea could help reduce your stroke risk, according to research.
According to a study published in 2023, drinking moderate amounts of green or black tea daily, which is approximately 17-34 ounces per day, may reduce stroke risk by as much as 21%. Why green tea reduces stroke risk is not known. Some experts believe that lifestyle habits, like eating a healthy diet, can influence stroke risk.
9. Might Support Weight Loss
Green tea has been shown to help with weight loss. Green tea contains catechins, which is an antioxidant that aids in fat breakdown. Catechins can increase your metabolism, helping you to burn more calories when exercising.
Green tea extract has been the subject of most research, rather than tea steeped. Green tea extract could have minimal weight loss effects. Experts recommend eating a healthy diet and exercising regularly to lose weight. Weight gain can increase your risk for chronic diseases like heart disease or type 2 diabetes.
10. Reduces blood pressure
Green tea can protect your heart by lowering your blood pressure. Drinking green tea can significantly lower blood pressure, especially in those at high risk for heart disease.
High blood pressure can cause heart disease or strokes because it damages the linings of the arteries. This increases the likelihood of plaque accumulation. The arteries become narrower, reducing blood flow to the brain and heart.
Green tea’s high antioxidant content has been found to lower blood pressure. These antioxidants reduce inflammation and dilate blood vessels to support healthy blood flow.